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Question Answered: How Do I Design A Workout Program?
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Question Answered: How Do I Design A Workout Program?

How Do I Design A Workout Program?

At Xpeed, one of the things that helps us get better, is questions from our community. Recently Kieran from Adelaide filled out the Xpeed Survey and asked “How do I design a workout program”? The truth is embarking on a fitness journey often comes with its set of challenges, with time constraints and lack of structure being significant hurdles. After reading this blog you’ll understand how to put together a time-efficient, well-structured and vigorous 3-day whole-body workout routine. In addition, we’ll introduce you to the crucial FITT principles of fitness—Frequency, Intensity, Time and Type. Understanding these principles, coupled with a clear grasp of your fitness goals, is key to designing a workout that's not just effective but tailored to your specific needs. For the purpose of answering Kieran’s question, we'll be focusing on strength & conditioning.

The Importance of Understanding Goals:

  1. Clear Fitness Goals:
  • Guiding Principle: Before diving into any workout routine, it's crucial to understand your fitness goals. Whether it's building endurance, increasing strength, or improving overall conditioning, your goals shape the structure of your routine. Goals will also help you understand the type of workouts you will be doing. We’ll get to type in a bit.
  1. Focused on Conditioning:
  • For This Blog: We'll be honing in on conditioning—enhancing cardiovascular fitness, muscular endurance and overall stamina. This focus allows us to tailor the 3-day whole-body workout routine for optimal conditioning results.

Understanding the FITT Principles:

The FITT principles of fitness stand for Frequency, Intensity, Time, and Type. These principles are fundamental guidelines used to design and manipulate exercise programs to achieve specific fitness goals.

  1. Frequency:
  • Definition: Refers to how often you engage in a specific activity.
  • Programming Perspective: For our 3-day whole-body workout routine, a frequency of three times a week is strategically chosen. This ensures optimal consistency & recovery without overburdening your schedule.
  1. Intensity:
  • Definition: Measures the level of difficulty or effort exerted during an activity.
  • Programming Perspective: Intensity is a cornerstone of our workout routine. Each session is designed to be intense, challenging your limits for maximum conditioning results.
  1. Time:
  • Definition: Total time spent on a particular activity or exercise.
  • Programming Perspective: With approximately 45 minutes per session, our workout strikes a balance between effectiveness and time efficiency. This duration allows for a comprehensive routine without becoming a barrier to the busiest schedules.
  1. Type:
  • Definition: Refers to the specific kind of exercise or activity.
  • Programming Perspective: Our workout encompasses a variety of exercises, targeting the whole body—incorporating strength, cardio, and core exercises. This diversity ensures a well-rounded approach to conditioning.

By understanding these FITT principles, you can customise your workouts to meet specific fitness goals, whether it's improving cardiovascular health, building strength, enhancing endurance, or achieving a well-rounded level of fitness. 

Crafting Your 3-Day Whole Body Workout Routine:


Workout Structure:

  • Frequency: 3 times a week for optimal consistency.
  • Intensity: Each workout is designed to be vigorous, pushing your limits to maximise conditioning results.
  • Time: Approximately 45 minutes per session, making it achievable for even the busiest schedules.
  • Type: A diverse range of exercises targeting the whole body, focusing on strength & conditioning.

The Workout:

Below is an ideal structure to follow with this style of workout. Complete exercises A1 - A6, one after the other followed by 1 minute of rest. Complete 4 rounds in total.

A1 - DB Bench Press x 12
A2 - Sumo Squat x 12
A3 - Bent Over Row x 12
A4 - Alternating Reverse Lunges x 12 (each side)
A5 - Deadbugs x 24
A6 - Skipping 1 Minute
A7 - Rest 1 Minute

    Programming Wisdom:

    Now that you're familiar with this style you can program the 2 other sessions during the week based around these parameters. Keeping it simple, remember to put the below principles into play.

    • Frequency Management: Consistent workouts three times a week ensure progressive gains without overwhelming your schedule.
    • Intensity Tips: Progressive overload, short rest periods, and a focus on technique contribute to the overall intensity.
    • Time Balance: The 45-minute duration strikes a balance between effectiveness and time efficiency, catering to even the busiest individuals.
    • Type Diversity: A variety of exercises targets the whole body, ensuring a well-rounded approach to conditioning and resistance training.

    Overcoming Obstacles:

    1. Time Management:
    • Tip: Prioritise your workouts by scheduling them in advance. Treat them as non-negotiable appointments.
    1. Lack of Knowledge:
    • Tip: Seek guidance from fitness professionals or utilise pre-designed routines like the one provided here. Understanding the structure and FITT principles of a workout eliminates confusion.

    Your fitness journey doesn't have to be hindered by time constraints or a lack of structure. Embrace the simplicity and effectiveness of a 3-day whole-body workout routine with a profound understanding of the FITT principles of fitness. This approach, tailored to your conditioning goals, not only addresses common barriers but also ensures that each session is a smart, high-energy, results-driven step forward as you Build a Better Body with Xpeed. So as you start today, know that you’re armed with the wisdom of frequency, intensity, time and type, and witness the transformative power of consistent, purposeful, and intelligent training.

    Thanks again to Kieran for a great question, if you haven't already, remember to ask us a fitness question on the Xpeed Survey and you'll go in the draw to win a $50 gift card!

     Written by Xpeed Brand ManagerSimon Mitchell

    Simon has a Bachelor of Human Movement, is a certified FMS trainer and has worked in the fitness industry since 2003. Simon started his fitness journey as a trainer with iNform Health and Fitness before moving into commercial radio and then back into fitness with Bodyism in the United Kingdom and Australia. A career highlight was being one of Daisy Ridley's personal trainers on Star Wars IX - The Rise Of Skywalker.

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