Workout Plans

My Workout Plans For You

Manuel Fally's Full-Body PowerBulk Routine

My full-body routine is designed for both beginners and advanced athletes. The focus of this plan is on a balanced ratio of strength gains and muscle building.

Manuel Fally's Full-Body PowerBulk Routine by Manuel Fally

Target audience of the plan:
Beginners and Advanced

Purpose of the plan:
Balanced training for strength gains and muscle building

When to increase the weight?
Increase the weight when you can complete 3 sets of 8 repetitions with full range of motion (ROM) in compound exercises, if the prescription is for 3 sets and 6 to 8 repetitions.

How often should you train?
Ideally, you should complete this workout routine twice a week, allowing a rest day between training sessions. On this rest day, if you wish, you can incorporate cardio training. Here are some possible splits:

Adjustment of sets and repetitions:
Adjust the number of sets and repetitions to your personal goals. For beginners, it's advisable to start at the lower end of the repetition range in compound exercises and increase the weight as soon as 6 clean repetitions are possible. This allows for rapid progress in the beginning.

Adjustment of exercise selection:
With this plan, you will make great progress, but of course, no exercise is set in stone - anyone can sensibly swap exercises if they wish. The plan is primarily designed for free weight exercises, but machine exercises are also an option. Examples of possible substitutions: Replace Dumbbell Flys with the Butterfly machine, Deadlifts with Hyperextensions, or Bench Press with Dips. Some exercises offer variation options, such as squats, where you can choose between Highbar, Lowbar, and Front squats. Once you have identified your preferred exercises, you should stick with a specific plan for a while instead of constantly changing.

Manuel Fally's Upper-Lower Split Routine

My Upper-Lower 2-Split Routine is well-suited for athletes who have already achieved advanced strength levels.

Manuel Fally's Upper-Lower Split Routine by Manuel Fally

Target audience of the plan:
Advanced

Purpose of the plan:
Primarily muscle building

When to increase the weight?
Increase the weight when you can complete 4 sets of 10 repetitions with full range of motion (ROM) in compound exercises, if the prescription is for 3 to 4 sets and 6 to 8 repetitions.

How often should you train?
You can perform this workout two to three times per week, planning a rest day after each complete routine. On the rest day or on the upper body day, if you wish, you can incorporate cardio training. Here are some possible splits:

Adjustment of sets and repetitions:
You can flexibly adjust the volume according to your goals and recovery ability. 

Adjustment of exercise selection:
The plan mainly focuses on free weight exercises but also provides the option to incorporate machine exercises. Here are some examples of possible substitutions: You can replace Pull-Ups with Lat Pulldowns or Shoulder Presses with Lateral Raises. Some exercises also offer variations, for example with Calf Raises, where you can choose between the standing and the seated variation. Once you have identified your preferred exercises, it is advisable to stick with a specific plan for a while instead of constantly changing it.

Manuel Fally's Push-Pull-Legs Routine

My Push-Pull-Leg routine is ideal for athletes who already possess advanced strength levels.
If you don't enjoy a full-body training plan or a 2-way split, this 3-way split is likely the better choice.

Manuel Fally's Push-Pull-Legs Routine by Manuel Fally

Target audience of the plan:
Advanced

Purpose of the plan:
Primarily muscle building

When to increase the weight?
Increase the weight when you can complete 4 sets of 10 repetitions with full range of motion (ROM) in compound exercises, if the prescription is for 3 to 4 sets and 6 to 8 repetitions.

How often should you train?
Ideally, you should perform this workout twice a week, scheduling a rest day after each complete routine. On the rest day or on the pull day, if you wish, you can incorporate cardio training. Here are some possible splits:

Adjustment of sets and repetitions:
You can flexibly adjust the volume according to your goals and recovery ability. 

Adjustment of exercise selection:
The plan is mainly focused on free weight exercises but also allows for the inclusion of machine exercises. Here are some examples of possible substitutions: You can replace Squats with Leg Press or Bent Over Rows with Supported Rows. Some exercises also offer variations, for example, with Bench Press where you can choose between the flat and the incline version. Once you have identified your preferred exercises, it is advisable to stick with a particular plan for a while instead of constantly changing it.

Time-Tested and World-Famous Workout Plans

Over the years, some workout plans have proven to be particularly effective. Many athletes and fitness enthusiasts worldwide swear by these tried-and-true concepts, as they have been proven to yield great results. I have linked some of these time-tested training plans for you here.

Workout Plans for Beginner

Create Your Own Workout Plan

Create workout plan yourself

If you don't want to rely on a pre-made training plan, the Workout Plan Builder offers the opportunity to customize your training to your specific needs.

First and foremost, there are no exercises that are absolutely essential and must be integrated into your training plan. However, there are certain categories of exercises that are beneficial in most training plans. These include compound exercises that activate multiple muscles simultaneously. The foundation of your training plan should consist of these compound exercises, while isolation exercises can be used as complementary additions.

Compound exercises for the lower body can be broadly divided into knee-dominant and hip-dominant exercises, depending on the joint primarily engaged. It's important to include both knee-dominant and hip-dominant exercises in your plan to effectively train all the involved muscles.

Within hip-dominant exercises, there are two main groups: those that focus on the posterior thigh muscles and those that target the glutes. Exercises targeting the glutes deserve special attention, as they have a different load distribution and play a significant role in lower body training. Exercises targeting the thigh muscles and lower back are also relevant and should not be neglected.

In upper body training, compound exercises can be divided into pressing and pulling exercises. Pressing exercises like bench press and shoulder press typically focus on the chest, front shoulders, and triceps. Pulling exercises like pull-ups and rows, on the other hand, engage the latissimus, trapezius, rhomboids, rear shoulders, and biceps. Striking a balanced mix between pressing and pulling exercises is crucial to achieve a symmetrical upper body.

Workout Plan Kit by Manuel Fally

Frequency: Train each muscle group 2-3x per week.
Volume: 10-30 sets per muscle group per week
Set breaks: Compound exercises 3 min. | Others 1 min.

Closing Words

Whether you follow my recommended routine, opt for a tried-and-true plan, or create your own—the most important thing is that you stick with it.

Update Status:
Originally created post: 05/2010
Last updated: 10/2023

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