Yes, You Have the Ability to Create Your Own Lifting Routine—This Simple Formula Makes it Easy

If youve ever scrolled through social media looking for perfect leg day or ultimate full-body routine, youve probably noticed one thing: these workouts often arent tailored to you. You might get a decent session in, but it may not suit your body, your injuries, or your available equipment. The workouts that last are the ones that feel comfortable and adaptable for you.

Good news: designing your own lifting session is easier than it seems. Heres a clear, science-backed formula to structure your workouts effectively.

The Simple Formula for Your Own Workout

Equation: 1 Compound Exercise + 1 Unilateral Exercise + 2 Accessory Exercises

1. Compound Exercise

Sets & Reps: 34 sets of 68 reps with a challenging weight.

These multi-joint exercises are the backbone of your routine, engaging several muscle groups at once. Focus on heavier loads and progressive overload to build strength and muscle efficiently. Advanced lifters can include two compound moves for added intensity.

Examples:

• Lower body: Squat, Deadlift, Hip Thrust, Good Morning
• Upper body: Bench Press, Pushup, Pullup, Bent-over Row

2. Unilateral Exercise

Sets & Reps: 3 sets of 810 reps per side.

Single-side exercises prevent imbalances between left and right sides, improving stability and reducing injury risk.

Examples:

• Lower body: Lunge, Bulgarian Split Squat, Curtsy Lunge, Single-leg Deadlift, Cossack Squat, Lateral Lunge
• Upper body: Single-arm Bench Press, Single-arm Overhead Press, Alternating Biceps Curl, Single-arm Clean

3. Accessory Exercises

Sets & Reps: 3 sets of 812 reps.

Finish with targeted movements to strengthen lagging areas or practice specific skills. Choose exercises that hit different muscles rather than repeating the same focus.

Examples:

• Lower body: Glute Kickback, Hamstring Curl, Quad Extension, Calf Raise
• Upper body: Plank, Hanging Leg Raise, Biceps Curl, Triceps Extension, Overhead Press

Structuring Your Workout Schedule

How you split your sessions depends on your weekly availability and training goals.

2 Days/Week

• Full-body workouts each day
• 1 upper-body compound + 1 lower-body compound
• 1 unilateral exercise (alternate upper and lower body)
• 1 accessory exercise for upper and 1 for lower body or core

3 Days/Week

You can split based on priorities:

• Push/Pull/Legs if upper-body strength is a focus
• Lower-body focus: Day 1 glutes & hamstrings, Day 2 quads & calves, Day 3 upper body

Or alternate these approaches weekly.

4 Days/Week

• Day 1: Chest, Shoulders, Triceps
• Day 2: Back, Biceps, Core
• Day 3: Hamstrings, Glutes
• Day 4: Quads, Calves

5+ Days/Week

Use a body-part split, focusing on one major muscle group or small group each day for recovery:

• Day 1: Back
• Day 2: Glutes & Hamstrings
• Day 3: Chest
• Day 4: Quads & Calves
• Day 5: Shoulders, Biceps & Triceps
• Day 6: Core

Tips for Using This Formula

• Focus on effort, not strict rep numbers. Push until the last few reps feel challenging.
• Stick with a plan for several weeks. Progress comes from repetition and gradually increasing weight.
• Rotate exercises every six weeks to challenge your muscles in new ways.
• Consider working with a trainer for guidance on form and progressioneven one session can be invaluable.

Author: Olivia Parker