Man With a Plan: Training Template

Training Template

In part I, part II and part III of the Man with a Plan series, Mike walks you through the training program design process. Here he provides a simple but effective template that you can use to structure your own programs.

Option 1: Antagonist Muscle Pairing (Same Day)

Exercise Sets/Reps Rest (sec) Weight
Primary Exercise 120-150
Antagonist Primary 120-150
Primary Accessory #1 90-120
Antagonist Accessory #2 90-120
Prehab 60
Ancillary #1 60
Ancillary #2 60

Option 2: Antagonist Muscle Pairing (Different Day)

Exercise Sets/Reps Rest (sec) Weight
Primary Exercise 120-150
Primary Accessory #1 120-150
Antagonist Primary 90-120
Antagonist Accessory #2 90-120
Prehab 60
Ancillary #1 60
Ancillary #2 60

About the Author:

Mike Robertson, M.S., C.S.C.S., U.S.A.W., is the Director of the Athletic Performance Center (APC) in Fort Wayne, Indiana. The APC offers sport performance training, injury rehabilitation, and personal training services to its clients. Mike received his Masters in Sports Biomechanics from the Human Performance Lab at Ball State University, has been a competitive powerlifter, and is the USA Powerlifting State Chair in Indiana. To contact Mike, please send an e-mail to [email protected]


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