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How to Build Your Own Workout: 2 Simple Templates That Work
Updated: Oct 16
Walk into the gym without a plan and you will spend half your workout deciding what to do next. You do not need a complicated program to fix that. You need a simple structure that tells you which movements to train, how much work to do, and how to make the next session a little more productive.
I use two formulas to build workouts. The first is a quick, four-exercise circuit when time or equipment is limited. The second is a full-body strength workout organized around six fundamental movement patterns. Both let you swap exercises without losing the point of the session.
Choose the formula that fits your schedule, pick the exercises using the examples below, and write down the plan before your next workout.
Which workout formula should you use?
Only have 10–20 minutes? Use Formula 1: upper body + lower body + core + conditioning, performed as a circuit for three to four rounds.
Have roughly 35–50 minutes? Use Formula 2: squat + hinge + push + pull + lunge + carry, typically for two or three working sets each.
Trying to build strength or muscle? Make Formula 2 your main routine and progressively add reps or weight.
Training at home with one dumbbell or a band? Use either formula. The pattern matters more than the brand of equipment.
Start with two strength-training days each week if you are getting back into a routine. Consistency beats building a perfect seven-day plan you cannot follow. Adults should also work toward regular aerobic activity across the week.
Formula 1: build a 10–20-minute workout with four exercises
This is the fastest way to stop guessing. Choose one exercise from each category: upper body, lower body, core, and conditioning. Move from one to the next with short transitions, then repeat the entire circuit three or four times.
Upper body: Push-up, one-arm dumbbell row, band row, overhead press or another push or pull.
Lower body: Goblet squat, split squat, reverse lunge, hip hinge or step-up.
Core: Dead bug, plank, side plank, Pallof press or loaded carry.
Conditioning: Brisk step-ups, stationary bike, rowing, fast walking on an incline or another repeatable whole-body effort.
Use a clear timer: 40 seconds of work, 20 seconds to change exercises, and 45–60 seconds between rounds. Three rounds take about 13–15 minutes; four rounds take roughly 18–20 minutes. Adjust the timer and rest to your current fitness instead of rushing a movement you cannot control.
Pick a load that makes the work challenging while leaving you able to repeat each exercise without your form breaking down. This is a training circuit, not a competition to move recklessly for 40 seconds.
Example: a 15-minute workout with one dumbbell
1. One-arm dumbbell row — 40 seconds, switch arms halfway through or alternate sides each round.
2. Reverse lunge — 40 seconds, alternating legs; use a handhold if balance is the main challenge.
3. Dead bug — 40 seconds, controlled trunk position and alternating leg movement.
4. Fast step-ups or marching — 40 seconds at a challenging but sustainable pace.
Rest 20 seconds between stations, then 45–60 seconds after all four. Complete three rounds. On your next circuit day, replace the row with an incline push-up and the lunge with a squat or hinge so you cover different muscles across the week.
How to adapt the circuit to your equipment
No equipment: Incline push-up, bodyweight split squat, dead bug and brisk step-ups. Use a sturdy step or substitute marching if you do not have one.
Resistance band: Band row, band-supported squat or hinge, Pallof press and fast marching.
A pair of dumbbells: Dumbbell press, goblet squat, suitcase carry and controlled step-ups.
Gym equipment: Cable row, leg press, cable anti-rotation press and rowing machine or air bike.
The structure stays the same. You only replace the exercise occupying each slot. If a movement hurts or your equipment is unsuitable, pick another exercise from the same category that you can perform productively.
Formula 2: build a full-body workout with six movement patterns
This is the formula I use when I want a more complete strength session. Select one exercise for each movement pattern: squat, hinge, push, pull, lunge and carry. These categories train coordinated actions that show up in daily life and make it easier to see what your program is missing.
Squat: Goblet squat, box squat, back squat or leg press.
Hinge: Romanian deadlift, cable pull-through, hip bridge or kettlebell deadlift.
Push: Incline push-up, dumbbell bench press, landmine press or overhead press.
Pull: One-arm row, chest-supported row, cable row or pulldown.
Lunge: Reverse lunge, split squat, step-up or supported single-leg variation.
Carry: Farmer carry, suitcase carry, front-rack carry or another manageable loaded walk.
You do not need every possible exercise in a single session. One good variation per pattern gives you a practical full-body session, and repeating that structure lets you measure progress. Change the exercise when you have a clear reason, not just because you are bored.
For a closer look at the mechanics and original demonstration videos, see
Watch: the two workout-building formulas
In this Active Wave video, I explain how to build a fast four-part circuit or a more complete workout around the six movement patterns.
Example: full-body workout using the six-pattern formula
1. Goblet squat — 2 sets of 8–10 reps.
2. Dumbbell Romanian deadlift — 2 sets of 8–10 reps.
3. Incline push-up — 2 sets of 8–12 reps.
4. One-arm dumbbell row — 2 sets of 8–12 reps per arm.
5. Reverse lunge — 2 sets of 6–8 reps per leg.
6. Suitcase carry — 2 carries of 30–45 seconds per side.
Rest around 60–120 seconds between normal sets, longer if needed for a heavy exercise. Start with two working sets per pattern. When you can repeat the movement reliably and recover well, increase the difficulty or add a set where more work serves your goal.
Keep your hardest, most technical exercises near the beginning while you are fresh. For example, if the squat is your priority, place it first. You may alternate upper- and lower-body exercises to save time, but avoid turning heavy strength sets into a conditioning circuit that prevents you from producing enough force.
What about single-leg exercises, rotation and stability?
Once the six basic slots are covered, you can make the exercises more useful by choosing variations that challenge one side at a time or demand controlled movement in more than one plane.
A reverse lunge or step-up makes each leg contribute independently. A one-arm row changes the trunk-control demand. A suitcase carry challenges you to maintain posture while the load pulls to one side. A lateral step or rotational cable press can introduce frontal- or transverse-plane demands.
My rule: add complexity to solve a specific problem, not to make an exercise look impressive. If balancing on an unstable surface stops you from training the legs, a stable squat may be more productive. If you need to improve single-leg control, a supported split squat or offset carry gives you an appropriate place to start.
Do not turn every movement into a balance trick. Train the strength you need, then add stability or rotation demands where they improve the overall program.
Choose sets, reps and weights based on your goal
Exercise selection answers what you are going to train. Sets, reps and loading answer how hard you will train it. For most people starting their own workouts, I would use two working sets of 6–12 controlled reps per major exercise and build from there.
General strength: Use challenging loads for roughly 5–8 reps on your main lifts, with enough rest to maintain force and technique. More advanced maximal-strength work will require progressively heavier loads and specific practice.
Muscle growth: Use mostly 6–15 reps, with enough resistance to make the last few reps demanding. Gradually build the number of quality working sets as your training capacity increases.
General fitness or conditioning: Use the four-part circuit with controlled, repeatable exercises and adjust work and rest to your cardiovascular fitness. Keep a separate conditioning slot instead of turning every strength movement into frantic cardio.
For normal working sets, a useful start is stopping when you could probably perform about two more clean repetitions. You should have to work, but you do not need to take every set to complete muscular failure.
The 2026 American College of Sports Medicine position stand supports progressive resistance training while recognizing that strength, muscle size and power respond differently to loading and volume. This is why you should choose the workout goal before deciding how to count your repetitions.
How many days per week should you follow the plan?
Two days: Repeat the full six-pattern session on Monday and Thursday, changing loads as needed. Or use the quick circuit twice a week when time is limited.
Three days: Alternate between a complete strength workout and a shorter circuit—for example Monday full-body strength, Wednesday circuit, Friday full-body strength.
Four days: Use two full-body sessions and two shorter conditioning, walking or mobility sessions. If you prefer more dedicated lifting days, divide the six patterns across the week so major muscle groups still get regular work.
As a general health target, U.S. physical-activity guidelines recommend at least two days of muscle-strengthening activity and 150 minutes of moderate aerobic activity per week, or an equivalent amount of vigorous activity. That aerobic work can include walking, cycling or other activities outside the gym.
If you are returning after a long break, begin with shorter sessions and progress as you recover. A schedule you can repeat next month is more valuable than one impressive week.
How to progress your workout instead of doing random exercises
Write down the exercise, load, repetitions and sets. Then keep enough of the program the same that you can tell whether you are improving.
Step 1: Pick a rep range. For example, 2 sets of 8–12 goblet squats.
Step 2: Use a weight you can handle for eight controlled reps. Keep the range of motion and technique comparable each time.
Step 3: Work toward 12 reps on both sets. Add one rep when you can, rather than adding weight prematurely.
Step 4: Once you hit 12 on both sets with control, increase the weight slightly and begin near eight reps again.
Step 5: If progress stalls, check rest time, recovery, technique, and whether balance or grip is preventing the intended muscle group from doing the work. Change one thing at a time.
This is double progression. It gives you a simple answer to the question, “What should I do next workout?” You either repeat the planned work more cleanly, do another rep, or progress the resistance.
For repetition speed and targeted pauses, read Lifting Tempo Explained: How Slow Should You Lift Weights?.
How to build a workout when you only have 20 minutes
Do not try to squeeze a 50-minute workout into 20 minutes by rushing through heavy sets and cutting every rest period. Choose the four-part circuit and make each movement purposeful.
Use an upper-body exercise that covers one movement you did not train last time, a lower-body exercise you can control, a trunk exercise that addresses your stability needs, and a conditioning exercise that can be performed safely at the right pace.
When you have only 10 minutes, do two rounds or shorten the exercises. When you have 20 minutes, do four. On a day you have 40 minutes, switch to the six-pattern workout and give the primary lifts proper rest.
The most effective time-saving decision is knowing exactly what you are going to do before you start.
Five mistakes that make self-designed workouts ineffective
1. Picking exercises at random. Make each one fill a movement or training slot rather than choosing whatever machine is open.
2. Changing everything every week. Use enough repetition to track progress. Novelty is not the same thing as progressive overload.
3. Turning strength training into nonstop cardio. If strength is the goal, rest long enough to produce force on the next set. Use the dedicated conditioning slot for conditioning.
4. Making stability harder than the intended exercise. Use single-leg or offset work when it serves the goal, not because wobbling looks advanced.
5. Never writing anything down. Without load and rep records, it is hard to know whether your routine is actually improving.
Frequently asked questions
How do I create my own workout routine?
Choose the time you have and follow one of two structures: a four-exercise circuit (upper body, lower body, core, conditioning) or a six-pattern full-body workout (squat, hinge, push, pull, lunge, carry). Add appropriate sets and reps, then track progress.
What is a good beginner full-body workout?
Start with two weekly sessions using a squat, hinge, push, pull, lunge and carry variation. Use roughly two working sets per movement and choose loads that make 6–12 reps challenging but controllable.
Can I build a workout with only dumbbells?
Yes. Dumbbell rows, goblet squats, Romanian deadlifts, presses, reverse lunges and suitcase carries cover all six movement categories. One dumbbell is enough to get started.
Should I do the same workout every week?
Keep the main exercises consistent long enough to build skill and increase reps or load. Swap an exercise if equipment, symptoms or goals require it, not because you need completely new movements each day.
How many exercises should I do in a workout?
A short circuit can use four exercises. A more complete full-body strength session can use six, one per fundamental movement pattern. The right number depends on your time, goal, effort and total training volume.
Is a circuit as effective as a regular strength workout?
A circuit can deliver a productive muscular and conditioning stimulus, especially when time is limited. For maximizing strength or muscle growth, a session with enough loading, rest and repeatable hard sets may be preferable.
How do I know when to add more weight?
Use a rep range and increase the load after you consistently reach the top of that range across your working sets with controlled form. If your technique changes dramatically, use a smaller increase or repeat the previous load.
The bottom line
Do not walk into a workout and hope random exercises add up to a program. Choose your structure first. If time is tight, use an upper-body, lower-body, core and conditioning circuit for three or four rounds. If you want a more complete strength workout, choose a squat, hinge, push, pull, lunge and carry.
Keep the exercises consistent enough to improve them. Write down the sets and reps, gradually make the work harder, and build your week around training you can actually repeat.
Research and further reading
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