Episode 9 - How To Create Your Own Workout Program



Kevin and Justin are back this week with a MONSTER training episode. The guys construct a full workout program for the average 20-something-year-old, and answer some of the most common workout programming questions including:

- How many days per week should you workout?
- What is the best training split?
- Is there an optimal time of day to lift?
- How important is a warm-up?
- How long should your workout sessions be?

This episode is loaded with value, so get out your pen and paper and take notes!


6:00 – 10:00: How Many Days Per Week You Should Train

  • The difference between training and exercise.
  • Consistency is the key to long term success.


10:00 – 22:00: The Optimal Training Split

  • Kevin discusses the benefits of an upper/lower split.
  • Just makes his case for a push/pull split.
  • Why you should prioritize the posterior chain in ALL workout programs.


22:00 – 36:00: The Best Time of Day to Workout

  • Does it really matter when you train?
  • Pros and cons of early morning and afternoon workouts.


36:00 – 47:00: A Proper Warm-Up

  • How important is a warm-up?
  • Why 5 minutes of cardio doesn’t count.


47:00 – 1:02:00: Foundational Movements and Our Favorite Exercises

  • The 5-6 movements that should be prioritized in every workout plan.
  • The importance of unilateral exercises.
  • How to combine various exercises to make a complete program.


1:02:00 – 1:05:00: The Ideal Workout Duration

  • How long should your workout last?
  • Why warm-ups and finishers are foundations of our programming.


1:05:00 – 1:13:00: Advanced Training Methods

  • Methods that we like to program including supersets, compound sets, circuits, and more.


1:13:00 – 1:18:00: Staying Healthy Outside of the Gym

  • Daily habits to get fit
  • The importance of walking and stretching and how to incorporate them into your day.


1:18:00 – 1:22:00: How Long a Program Should Last

  • How long do you try a program before switching?
  • The benefits of sticking to a specific style of training for an extended period of time.