Introduction
If you’re searching for the best workout plan for your goals, you’re in the right place. Whether you’re an athlete aiming to boost performance or a beginner looking to build strength, each training style plays a unique role in your fitness transformation. Moreover, understanding which plan fits your level ensures faster results and prevents injuries. Let’s explore three of the most effective training methods — Functional Training, Body Split Workouts, and Push-Pull-Leg routines.
Functional training-mainly used for athlete to train
What we include In this type of training-
Best workout plan for athletes
1.circuit training– this is part of functional training program 4 or 5 set of 30 sec each exercise is performed in a from a group and making it as a circuit training
This training format is called as functional training program for athletes to increase there performance according to game this training focuses on 5 motor abilities
- Strength-
Definition: Strength is the ability of a muscle or muscle group to exert force against resistance. It’s about how much force your muscles can produce.
- Example: Lifting a heavy box, doing a push-up, or carrying groceries.
- Speed:
- Definition: Speed is the ability to perform a movement or cover a distance in a short amount of time. It’s about how fast you can move your body or a part of your body.
- Example: Sprinting, quickly changing direction in a game, or swinging a baseball bat.
- Coordination:
- Definition: Coordination is the ability to use different parts of the body together smoothly and efficiently to produce a desired movement. It involves the harmonious interplay between the nervous system and muscles.
- Example: Catching a ball, dancing, playing a musical instrument, or walking in a straight line.
- Endurance (Cardiovascular and Muscular):
- Definition:
- Cardiovascular Endurance: The ability of the heart, lungs, and blood vessels to deliver oxygen to working muscles for extended periods.
- Muscular Endurance: The ability of a muscle or muscle group to perform repeated contractions or sustain a contraction over an extended period without fatiguing.
- Example: Running a marathon (cardiovascular), holding a plank for a long time (muscular), or performing many repetitions of a lift (muscular).
- Definition:
- Flexibility:
- Definition: Flexibility is the absolute range of motion in a joint or series of joints, and the ability of muscles and connective tissues to elongate.
- Example: Touching your toes, doing a yoga pose, or reaching overhead without strain.
Best workout plan for beginners
BODY SLIPT WORKOUT -training different parts on different days ex- Monday- chest
This type workout is basically use for aesthetic in gym and for beginner
What we do in this workout – we train one muscle on one day giving it rest for a week
Merits- helps muscle to get recover properly and give more fullness to muscles and help them
To gain size
To whom this plan fit the gym- one who recently joined gym or starting working out basically the it is for beginners
Example
Monday chest workout
Tuesday workout- back
Wednesday -abs
Thursday- arms
Friday -legs
Sat-rest
Sun-rest
Best workout plans for advanced
.push pull legs talks muscles divided by function example-push movement perform by chest, front delt, triceps
So according to this we know about how this workout is designed
Targeting which muscles now lets deep drive in by giving structure of this workout –
Push-(chest-3 exercise, front delts- 2 exercises, triceps-2 exercises)
Pull- (back-3 exercises, rear and side delts 3-exercise, 2 biceps
Legs-(5 exercises of leg , 2 exercises of ab)
This is the structure of push pull leg workout now the question arrive that every one can do this workout so the clear and straight answer is no because this workout plan is made for the people who want build aesthetic in gym and people who are working out from at least a month or beginner straight start doing he get him self injured or he will lose his muscles due high intensity workout with out proper and with having muscle capacity that much
So for beginners this workout is not suggested but after a month beginner can switch to this as it gives maximum gains in muscle
Merits of push pull leg-
. It gives maximum gains in muscle
. You can trained your muscle twice which help you to gain more strength
.muscle get toned up fast
. 2 times legs in a week helps to boost testosterone naturally
-de merit of push pull leg
. unsuitable for beginners
. require good amount of protein in diet