How to create your own android workout program. The ideal gym workout program for men is a plan for total body transformation. Basic complex for beginners and intermediate level athletes
Serious guys in the gym walked around with notebooks and pens, recording each approach, but as an IT journalist, I decided to turn to the fruits of technological progress and download an application for recording workouts on my smartphone.
Since I use an iPhone, I went to the App Store to find the app. There were more than 20 fitness diaries, which at first glance were almost identical. I chose the five most popular ones and started testing.
What did I need?
- The ability to record your training program in the application memory.
- The ability to mark my workouts on the calendar to clearly see how many times a week and what exactly I trained.
- So that when recording a workout, information about the last lesson is displayed on the screen - how many times and with what weight I performed the exercise that time.
- So that you can add supersets and dropsets.
- It is desirable that the application contains a database of exercises with pictures, where you can see the technique and description.
iGym: everything you need. But it’s not immediately clear.
There is almost everything you could dream of: a database of exercises, creating your own program, two preset standard programs, training with a built-in rest timer, training log, progress graph, timer for training as a whole (it is important to know how much you train - training in the gym should not take more than an hour and a half),
in the PRO version, you can create supersets of exercises - this is when first you do one exercise, and then immediately another, and this counts as one approach. Accordingly, the program offers you both exercises in turn, and not first one and then the other. As it turns out, this is not the most common function, although rarely does anyone do without such a scheme in training.
The interface, however, is spartan and not always intuitive. In the part where you press “start” and train, everything is fine - you click on the exercise, write it down, click “done”, the program gives you next exercise. But if, for example, you need to look at one of the past workouts, get ready for non-obvious access: click on the day, click on the name of the workout, click “done” - instead of going to the workout simply by clicking on the day.
There is absolutely no support for recording cardio workouts. More precisely, they can be included, but as one of the items on the power list. Time and intensity cannot be recorded, and the quantity and quality of cardio training cannot be tracked in a journal. This is not a minus for me, since I don’t do cardio, but looking at the number of occupied treadmills in my gym, a function would not hurt.
SportNote: too easy
The application is the second most popular after iGym, but I have absolutely no idea why. The interface is prettier than that of iGym - it seems to be five years out of date, but here everything is neat and even cute. This is where the advantages end, because the functionality of SportNote turned out to be quite poor.
The main disadvantage is the inability to enter your training program into the smartphone, and the lack of a training calendar. Workouts are saved simply as a list by number - workout 1, workout 2 and so on. There is no exercise timer, no database pictures, no systematization of results - the same graph of the growth of strength indicators over time, which is important for tracking progress.
Another disadvantage is that the database of exercises is not large enough, fortunately it is possible to enter them manually. If iGym did not know only 2-3 exercises from my program, then I had to manually enter 40 percent into SportNote.
In general, this application definitely does not suit my goals, so I move on to the next one.
GymBoom: not only a diary, but also an encyclopedia
When you log into GymBoom, you immediately see the calendar. Already good.
I was pleased with the gigantic database - there is a reference book both on exercises (broken down by muscle groups), as well as on nutrition and the training process in general. Right in the app you can read about the basics of bodybuilding, periodization of training, stretching, training principles popular athletes and so on. A separate section is devoted sports supplements. Great, well done.
But it turned out to be not very convenient to create a training program. Did I say something about the difficulty of iGym? Forget it. In GymBoom there is no “create a program” button at all; this is done in the jungle of workout planning.
But there is an exercise timer, and recording data during the training process turned out to be quite convenient.
FitMeUp: for home and gym. But not free
This application stands out because, firstly, there are a lot of preinstalled training plans, including narrowly focused ones - take it and study - and secondly, there are programs both for the gym and for the home. Some of the programs are paid, and this is the catch: the application works on a subscription basis and costs 329 rubles per month. iGym has so much luxury ready-made plans, no, but the paid version costs 149 rubles and is a one-time use.
It’s convenient to train: you press the “start” button, the system turns on the timer, including for warming up. Write down the reps and weight.
I noticed a minus: you cannot adjust the program during the training process. It happens that I change the number of approaches - I can master one more or remove one, but the system only allows me to go according to a predetermined plan. I also constantly shuffle exercises within the same workout, getting rid of some and adding others, which is impossible to do in FitMeUp.
And yes, you can't create your own plan without premium, which makes the free version of FitMeUp unsuitable for my workouts.
GymUp: cool find
The latest candidate for the position of my training companion is GymUp. The application allows you to create your own programs and can select already ready-made programs based on your experience and goals. You can train both on the street or at home, or in the gym.
A very cool thing - in each approach you can evaluate how difficult it was on a five-point scale from “warm-up” to “limit”. This is really what iGym lacks: sometimes the same load is given differently in different workouts.
The system prevents you from sitting too long with a smartphone in your hand and reminds you that it’s time to do the next approach. Completed exercises are marked in green in the program (by the way, this seemingly simple function is included in iGym as a paid package).
The local reference book has a good base of exercises and a clear emphasis on competition preparation: an entire section is devoted to posing in men's classical bodybuilding.
In this collection we will look at applications that may be useful to people who want to track their physical activity and improve it, but without a fitness tracker. So, fitness apps for Android are under the cut.
GoogleFit, perhaps one of the most versatile applications. To get started, you just need to launch the application and go about your business, and Google Fit will track your activity: it will count how many steps or kilometers you have walked, show the number of calories burned, as well as the time spent on training. The application itself will determine what exactly you are doing. Google Fit also provides detailed statistics on your daily activity. This program allows you to set a goal, and at the end of the day it will inform you whether you have achieved it. In addition, Google Fit can collect data from other apps, such as Nike+ Running, which we'll talk about later.
Endomondo is one of the most interesting applications in our opinion. It will be most useful during sports training. A wide range of sports are available, from running, walking and cycling to kayaking, cricket and golf. The application will track how fast you are moving and how far you have walked/run/drove. Endomondo will also determine your average speed, calories burned, heart rate, or cadence if you're a cyclist. You can also set goals and keep track of your friends' goals or challenge them using this app. For example, if you ran a marathon, you can invite a friend to beat your record, and Endomondo will help with this. A nice thing is that this program remembers your completed routes and shows the routes of other users, which will help you diversify morning jog or a bike ride. There is a voice assistant that will encourage you during your workout: you can select the gender of the audio assistant and the language. The application provides detailed training statistics, which will appeal to both professionals and beginners. Also Endomondo can control your player, which is quite convenient. Endomondo is free to download, but there are paid services available, such as compilation individual plan training.
From the developer Runtastic There are many fitness apps: for running, push-ups, abs, pull-ups, etc. But the most popular is the running program. Runtastic is sure to appeal not only to beginners, but also to professionals. The app tracks distance traveled, time, calories burned, pace, and more. However, most of the interesting features are available in the paid version. Using GPS, the application will remember your path. In addition to the diary itself, weather conditions are also recorded. The Runtastic app can control your music and will also provide voice guidance and encouragement throughout your workout. It is possible to view routes in 3D.
Next application - Nike+ Running. It is suitable only for those who love jogging - no matter fresh air or on a treadmill. Nike+ Running on English language, however, it is very simple and will not cause difficulties while working with it. You just need to press the start button, and the application will track your distance, speed and number of running sessions. In addition, there is a social component, thanks to which you can compete with your friends. There is also a virtual trainer function - you can choose one of four running programs, which, in turn, are divided into three subsections. Basic, for example, is designed for 8 weeks. A list of workouts for the week is provided. For example: Monday - walking - 1 km, Tuesday - running - 1.5 km, Wednesday - cross-training, Thursday - rest, etc. Nike+ Running tracks your route and remembers it. The application is free.
Most beginners, when they come to the gym, often start doing heavy lifting. basic exercises without having a sufficient level of training for this. On the other hand, there are those who from the very beginning accustom themselves to training on machines, without paying due attention to free weights. However, these two categories of novice athletes are united by incorrectly constructed training programs, which they often write to themselves. In this article we will look at best programs training in gym for beginner athletes.
Training goals
Before starting to draw up any program, it is necessary, first of all, to decide on the goals that the future program should achieve. Training goals can be both physical body parameters (strength, endurance) and external ones (muscle mass, relief, weight loss, etc.). In this case, physical parameters are trained mainly due to strength exercises, and external parameters require not only a special training regimen, but also adherence to a proper diet. This is their key difference. It is a mistaken opinion that only with the help of training programs can you increase muscle mass, improve the relief or provide efficient combustion excess fat.
At the initial stage of training, your training goals will not be particularly important, but after completing the basic stage of training, you will have an idea of what programs to use and what parameters to work on improving. Therefore, the stage of defining training goals is key.
Introductory stage of training
This stage is a must-have for any novice athlete. The fact is that at first neither the muscles nor the cardio-respiratory system of the body are fully prepared for serious stress. In addition, you yourself are unlikely to know the limit of your physical capabilities. Therefore, the introductory stage of training includes work on all major muscle groups in minimal intensity and minimal volume.
The total duration of the introductory stage is 4 weeks.
Workout #1 (Monday)
| Exercises | Approaches | Repetitions |
|---|---|---|
| Bench press | 2 | 15 |
| Standing biceps curl | 2 | 15 |
| Push-ups (from the floor or parallel bars) | 2 | maximum |
| Wide grip pull-ups | 2 | maximum |
| 2 | 15-20 |
Workout #2 (Wednesday)
| Exercises | Approaches | Repetitions |
|---|---|---|
| Army press | 2 | 15 |
| Sitting chest row | 2 | 15 |
| Leg press | 2 | 15 |
| Standing arm extension on a block | 2 | 15 |
| Bending arms on a block while standing | 2 | 15 |
Workout #3 (Friday)
Basic stage of training
At this stage, we will have to train according to split schemes, that is, on each training day we will specifically train two specific muscle groups. Basic period training is more intense and voluminous, and also provides greater load on the main muscle groups.
The basic stage of training will include 2 training programs - one is intended for beginners at an intermediate level, the other for beginners at a lower intermediate level.
Below the middle level This is understood as a level of fitness at which an athlete can perform basic exercises with his own weight - pull-ups and push-ups, at least in an average number of repetitions (at least 6-8).
Below average is understood as a level of fitness at which the athlete cannot perform exercises with his own weight (pull-ups, dips) or performs them in a small number of repetitions (less than 6).
The total duration of the basic stage is 8 weeks.
Training frequency - 3 times a week.
Basic complex for beginners of the INTERMEDIATE level
| Exercises | Approaches | Repetitions |
|---|---|---|
| Bench press | 3 | 12 |
| Wide grip pull-ups | 3 | maximum |
| Dumbbell Bench Press | 3 | 12 |
| Bent-over barbell row | 3 | 12 |
| Crossovers on the upper blocks | 3 | 15 |
| One-arm dumbbell row | 3 | 15 |
| 2 | 15 | |
| Reverse crunches | 2 | 15 |
| Exercises | Approaches | Repetitions |
|---|---|---|
| Army press | 3 | 12 |
| Seated dumbbell press | 3 | 12 |
| 3 | 15 | |
| Leg press | 3 | 12 |
| 3 | 15 | |
| 3 | 12 |
Workout #3 (Friday): Biceps + Triceps + Abs
| Exercises | Approaches | Repetitions |
|---|---|---|
| Barbell curl | 3 | 12 |
| Dips | 3 | maximum |
| Close-grip pull-ups | 3 | maximum |
| Close grip bench press | 3 | 12 |
| "Hammer" standing | 3 | 15 |
| Standing arm extension on a block | 3 | 15 |
| Twisting with body rotations | 2 | 15 |
| Reverse crunches | 2 | 15 |
Basic complex for beginner athletes of BELOW INTERMEDIATE level
Workout #1 (Monday): Chest + Back + Abs
| Exercises | Approaches | Repetitions |
|---|---|---|
| Bench press | 3 | 12 |
| Upper pulley to chest | 3 | 12 |
| Dumbbell Bench Press | 3 | 12 |
| Bent-over barbell row | 3 | 12 |
| Crossovers on the upper blocks | 3 | 15 |
| 3 | 15 | |
| Twisting with body rotations | 2 | 15 |
Workout #2 (Wednesday): Shoulders + Legs
| Exercises | Approaches | Repetitions |
|---|---|---|
| Army press | 3 | 12 |
| Seated dumbbell press | 3 | 12 |
| 3 | 15 | |
| Leg press | 3 | 12 |
| 3 | 15 | |
Most beginners, when they come to the gym, often start doing heavy basic exercises without having a sufficient level of training for this. On the other hand, there are those who from the very beginning accustom themselves to training on machines, without paying due attention to free weights. However, these two categories of novice athletes are united by incorrectly constructed training programs, which they often write for themselves. In this article we will analyze the best training programs in the gym for beginner athletes.
Training goals
Before starting to draw up any program, it is necessary, first of all, to decide on the goals that the future program should achieve. Training goals can be both physical body parameters (strength, endurance) and external ones (muscle mass, relief, weight loss, etc.). At the same time, physical parameters are trained mainly through strength exercises, and external parameters require not only a special training regimen, but also compliance with the correct diet. This is their key difference. It is a mistaken belief that only with the help of training programs can you increase muscle mass, improve your appearance, or ensure effective burning of excess fat.
At the initial stage of training, your training goals will not be particularly important, but after completing the basic stage of training, you will have an idea of what programs to use and what parameters to work on improving. Therefore, the stage of defining training goals is key.
Introductory stage of training
This stage is a must-have for any novice athlete. The fact is that at first neither the muscles nor the cardio-respiratory system of the body are fully prepared for serious stress. In addition, you yourself are unlikely to know the limit of your physical capabilities. Therefore, the introductory stage of training includes work on all major muscle groups in minimal intensity and minimal volume.
The total duration of the introductory stage is 4 weeks.
Workout #1 (Monday)
Training#2 (Wednesday)
| Exercises | Approaches | Repetitions |
|---|---|---|
| 2 | 15 | |
| 2 | 15 | |
| 2 | 15 | |
| 2 | 15 | |
| 2 | 15 |
Training#3 (Friday)
| Exercises | Approaches | Repetitions |
|---|---|---|
| 2 | 15 | |
| 2 | 15 | |
| 2 | 15 | |
| 2 | 15 | |
| 2 | 15 |
Basic stage of training
At this stage, we will have to train according to split schemes, that is, on each training day we will specifically train two specific muscle groups. Basic period training is more intense and voluminous, and also provides greater load on the main muscle groups.
The basic stage of training will include 2 training programs - one is intended for beginners at an intermediate level, the other for beginners at a lower intermediate level.
Below the middle level This is understood as a level of fitness at which an athlete can perform basic exercises with his own weight - pull-ups and push-ups, at least in an average number of repetitions (at least 6-8).
Below average is understood as a level of fitness at which the athlete cannot perform exercises with his own weight (pull-ups, dips) or performs them in a small number of repetitions (less than 6).
The total duration of the basic stage is 8 weeks.
Training frequency – 3 times a week.
Basic complex for beginners of INTERMEDIATE level
| Exercises | Approaches | Repetitions |
|---|---|---|
| 3 | 12 | |
| 3 | maximum | |
| 3 | 12 | |
| 3 | 12 | |
| 3 | 15 | |
| 3 | 15 | |
| 2 | 15 | |
| 2 | 15 |
Training#2 (Wednesday): Shoulders + Legs
| Exercises | Approaches | Repetitions |
|---|---|---|
| 3 | 12 | |
| 3 | 12 | |
| 3 | 15 | |
| 3 | 12 | |
| 3 | 15 | |
| 3 | 12 |
Training
| Exercises | Approaches | Repetitions |
|---|---|---|
| 3 | 12 | |
| 3 | maximum | |
| 3 | maximum | |
| 3 | 12 | |
| standing | 3 | 15 |
| 3 | 15 | |
| 2 | 15 | |
| 2 | 15 |
Basic complex for beginner athletes of BELOW INTERMEDIATE level
Workout #1 (Monday): Chest + Back + Abs
| Exercises | Approaches | Repetitions |
|---|---|---|
| 3 | 12 | |
| 3 | 12 | |
| 3 | 12 | |
| 3 | 12 | |
| 3 | 15 | |
| 3 | 15 | |
| 2 | 15 |
Training#2 (Wednesday): Shoulders + Legs
| Exercises | Approaches | Repetitions |
|---|---|---|
| 3 | 12 | |
| 3 | 12 | |
| 3 | 15 | |
| 3 | 12 | |
| 3 | 15 | |
| 3 | 12 |
Training#3 (Friday): Biceps + Triceps + Abs
In order not to go to the gym, you can find hundreds of excuses. No time, motivation, training program. Lifehacker has articles on how to find ones for going to the gym. And in this review I will talk about the Bodybuilding application for smartphones on Android, which will help you cope with the last excuse - the lack of a training program.
Application features
The application has two main sections: “Exercises” and “Workouts”. If you want to create a training program for yourself, then you need the second section. There you can choose a 2, 3, 4 or 5 day program that suits you, depending on how often you want to hit the gym. There are also circuit training, in which all muscle groups are involved at once.
When choosing a workout that's right for you, you'll notice that there are several exercises to choose from for each muscle group. This is convenient, because your gym may not have all the exercise machines. Information about each proposed exercise can be found in the section of the same name. There they are sorted by muscle groups. The description of each exercise provides the technique for performing it, the muscle groups involved, as well as additional tips that may be useful during training.
The Bodybuilding application is suitable not only for beginners, but also for those who have already spent their first year in the gym. An extensive database of exercises with detailed information about them is available here. This means you can use this application as a reference book.
"Bodybuilding" allows you to track training statistics. That is, a smartphone can replace a notebook or notepad for keeping a sports diary. You remember what it was? I strongly recommend going to the “Statistics” section of the application and taking measurements of your body. This will give you an approximate estimate of your body fat percentage.
Impressions of use
The application has an attractive appearance - the designers did their best. But the developers should fix some bugs. On my Nexus 5, text sometimes wraps very unsightly on a new line. I also didn’t like the fact that the developers do not use the system “Back” control button. That is, it simply does not work, and you have to reach up to go to the previous screen. This is unusual and inconvenient.
It wouldn’t hurt to jump to the information about the exercise directly from the “Workouts” section. So that when I select a workout and the exercise I need, by clicking on it I receive all the necessary information. Now I have to first go to the “Exercises” section.
I didn’t really like some of the exercises that my trainer prescribed for me in the training program. With the help of this application I found an alternative to them. Overall, I liked the Bodybuilding app. It is at least worth trying it out, especially since the application is free.
