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by Sarah Bowmar | Feb 20, 2015 | Fitness

How To Build A Killer Workout Program

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How To Build A Killer Workout Program
 
The best part about the internet- there are endless free resources for fitness. The bad thing about the internet- there are endless free resources for fitness. There are a lot of amazing pieces on fitness and health and working out and losing weight and what to eat and what not to eat and supplements and water and sleep and rest and gyms and cardio and everything. Guess what- all that stuff is confusing SO I have created the only how-to workout builder guide that you will ever need.
 
This is a generic plan. If you would rather have me do all the work for you- please check out bowmarfitness.com for meal and training plans that will take the guesswork out of everything
 
 
Step 1- Determine Your Fitness Goals
Your goals need to be specific, measurable, and timely. Your goal also needs to have actionable items that you can follow to hit your goal.
 
Bad Goal: I want to lose weight by going to the gym.
Good Goal: I am currently 25% body fat. I want to lose 1% of body fat each week until I am 18% body fat, this should take me 6-10 weeks (taking a plateau into account and a planned adjustment). I will achieve this goal by hiring a meal prep coach to write a customized nutrition plan for me, I will prep all of my meals, I will lift 5 times a week and I will do cardio 3-4 times a week until I hit my goal. Additionally, I will drink at least 1 gallon of water a day and take all of my supplements recommended each day.
 
Step 2- Take Measurements
 
In order to know what works and what doesn’t, you need to measure. You need to measure a lot. And you need to measure two times a month.
Measurements to take:
Weight
Body Fat Percentage
Neck (in inches):
Chest (in inches):
Biceps (in inches):
Waist (in inches):
Hips (in inches):
Thighs (in inches):
Calves (in inches):
 
Make sure to measure everything RELAXED and RECORD all numbers into an excel spreadsheet for tracking. Create columns for check-in 1, 2, 3, etc
 
Step 2.5- Determine if what you are doing right now is working or not. If it is working- then just keep doing it and make sure you are measuring. If it is not working, keep reading.
 
Step 3- Make A Workout Plan
 
If you know that you want to lift 5 times a week, you know how many days you have to work with for your lifting plan. I highly recommend focusing on muscle groups in groups of 1 or 2 to truly focus on ripping the muscle fibers and then allowing enough rest days in between lifting that same group again for the fibers to repair bigger and stronger. If you have a general goal such as to lose body fat, then follow a program like this:
Day 1- Shoulders
Day 2- Legs
Day 3- Back
Day 4- Chest and Abs
Day 5- Arms and Glutes
Day 6- Rest
Day 7- Rest
Cardio would need to be done 4 times to hit your goal and that can either be done at the same time as lifting (make sure you do cardio second), do fasted cardio, and/or do cardio on rest days.
 
If you want to grow your shoulders, for example, follow a program like this:
Day 1- Shoulders
Day 2- Legs
Day 3- Back and Arms
Day 4- Shoulders
Day 5- Chest and Abs
Day 6- Rest
Day 7- Rest
 
Step 4- Determine the exercises and the sets/reps
KISS- keep it simple stupid
Yes, I post some kinda crazy workouts on Instagram (@sarah_bowmar) that a lot of people have never seen before but I HAVE BEEN LIFTING FOR YEARS AND SO HAS MY HUSBAND, WE HAVE AN ARSENAL OF WORKOUTS. If you are new to lifting, stick to the below:
Quads- Squats, Lunges, Box Jumps
Glutes and Hamstrings- Hip Raises, Deadlifts, Good Mornings, Step Ups
Push (chest, shoulders, and triceps)- overhead press, bench press, dumbbell press on incline, push-ups, dips
Pull (back, biceps, and forearms)- chin-ups, pull up, inverse bodyweight rows, dumbbell rows
Core- plans, mountain climbers, hanging leg raises
 
For sets, I recommend doing 3-5 sets per exercise. Keep your total workout numbers of sets for all exercises 15-25 set range AKA pick 4-5 exercises of 4 sets = 16 – 20 sets for your whole workout.
For reps, if you are looking to burn fat while building muscle (everyone’s dream), keep your reps per set to the 8-15 range. If you can do more than 15 without much of a challenge, it’s not difficult enough for you.
 
Step 5- MEASURE
Measure every 2 weeks. If you notice things aren’t working- change them. Never try to fix something that isn’t broken.
 
TOTAL TIME
You should not be lifting any more than 45-55 minutes per day (there is another blog post about why this is lower in my blog- just keep scrolling)
 
Again, this is a GENERAL PLAN. If you need a full proof plan to take the guesswork out of everything- check out bowmarfitness.com

Related posts:

Bowmar Home Gym Essentials

Probiotics

Do I Eat Back My Calories

5 Comments

  1. Word Vomit on February 24, 2015 at 4:22 am

    You are awesome. Thank you so much for doing this blog and for giving tips, advice, recipes, etc.

    Reply
  2. Zuba on December 27, 2022 at 9:08 am

    Easy to follow great in value. Thanks Sarah xx

    Reply
    • Sarah Bowmar on January 20, 2023 at 2:22 am

      THANK YOU!

      Reply
  3. Debbie on January 12, 2023 at 11:08 am

    Thanks for the advice. Im not confused I’m just kinda..holy shit. I think I may need to head over to bowmarfitness.com for a little extra insight.

    Reply
    • Sarah Bowmar on January 20, 2023 at 2:22 am

      Don’t be confused! I laid everything out for a comprehensive list!

      Reply

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