Updated: Jan 20, 2022
We're assuming you got here through the link on the introduction page to our custom and fully personalized program feature.
And if you got here through some other method, that's great too.
This is the guide on how to use our custom workout programs detail sheet, with breakdowns of each section and helpful tips to to allow you to give us the absolute best information possible, so that our team can produce a top-quality workout program for you!
If you're ready, let's get started right away!
You can open the sheet here, and then follow along and fill things in as you go through this guide.
Telling Us What Your Goals Are
You'll see that the first section asks you for your goals.
This is pretty straightforward, just tell us what you're looking to achieve in fitness!
It's important that you know what your goals are so that you know what you're striving for and know what you're working towards.
If you don't have a clear idea of what you want to achieve then it's not going to make much sense to be engaging in this anyways.
We'll leave you with a couple of popular fitness goals for you to think about and decide what your own goals are.
Improving aerobic fitness
So think about what your gals in fitness are. Why are you doing this?
What do you want to achieve?
And don't worry if you have more than one goal! It's completely normal, and is completely fine. Just let us know in the text field!
Selecting Your Gender
Next up, we'll need your gender so that we can keep it in mind when we create your program and design your workouts.
Males and females often have very different goals in fitness, and we can cater to this, as long as we've got the relevant information.
We understand that some people will not feel comfortable disclosing this information. That is fine.
However those people will just need to remember that we may not be able to produce the most suitable workout program for you if you don't give us this information.
Still, our program will be more suitable to you than any other program that's not personalized for you!
Selecting Your Workout Availability
This is VERY important information.
You need to be able to tell us the number of days that you're able to work out each week, so that we can schedule the right number of workouts for you to be doing each week.
If you get this wrong, your entire workout is going to be wrong and you're not going to be provided with the right number of workouts to be doing each week.
Choosing Your Training Experience
We need to know what your training experience is so that we can further personalize your program and ensure that it's as effective as possible for you be make progress.
Don't be shy or ashamed of what your training experience is, it's not something that you can change!
Simply tell us what it is and we'll be able to create the program for you.
Can You Do Push Ups and Pull Ups?
This is also important information as we'll use it to further determine your training capacity and just how hard we can really push you.
Don't worry if you can't do them yet, just say so!
Everybody starts somewhere.
Picking a Workout Split
We need this information as it's going to end up being a key factor in determining the workout split that you run whilst you're on our program.
If you're not sure what a workout split is, you can click here to learn more about that.
If you have a preferred workout split that you want to be running, great. If not, you can let us know and we'll pick the one we think is best for you, based on your goals and your training experience!
We need to know approximately how long you're going to be able to commit to the gym/training, so that we can pick the right amount of volume and intensity in each session to match that.
If you get this detail wrong, you're going to end up with workouts that are either too short and aren't optimized for your gains, or too long to the point where you can't finish it to the end before you have to leave.
Where Will You Be Training?
We need to know this so that we can choose the right equipment for you to be using during your workouts.
For example, if you're training at home with minimal equipment, we're not going to tell you to go and do a set of heavy deadlifting. We know you won't be able to get that done.
You just need to tell us where you're going to be doing the majority of your workouts and we can cater to this.
And please do specify and les us know if there's a special note for us to keep in mind when creating this workout program.
Would You Like to Include Cardio?
We need to know whether you want to include some cardio into this training program.
It is recommended for fat loss and some great health benefits, but it not absolutely necessary.
And if you're thinking about just doing cardio because you want to lose weight, this likely isn't going to be the best idea. Weightlifting is actually often the better option for long term results when it comes to losing fat, and you can learn about why that is here.
If you want to include something else or a specific kind of cardio, you can let us know too!
Would You Like Us to Guide Your Warmups?
If you're more of a workout beginner or are a person looking to start taking their warmups more seriously, you might need a little bit of guidance when it comes to getting them done properly. We're here to help with that.
If you would like us to guide your warmups and tell you exactly how to do them for the best results and gains, just let us know and we'll include it in your program!
Learn more about the importance of warmups here.
Would You Like Your Program to Come With a Premade Spreadsheet?
If you want to make gains, you need to be progressively overloading your workouts. If you don't do this, you're not going to make any long term progress towards your goals.
To progressively overload, it's important that you know how to track your workouts and can easily look back at your results so you know whether you're improving or not, and how to keep making progress.
However, it can be difficult for people to keep these records and logs organized. if you would like a premade spreadsheet for yourself that you can open and edit at any time, simply tell us and we'll make one for you!
It is highly recommended that you do get yourself a premade spreadsheet, as it is going to go a long way in helping you see how far you've come, and is going to help you further boost your results by applying progressive overload quickly.
Include Exercise Demo Videos in Your Program?
If you would like your program to come with exercise demo videos, you can simply tell us and we'll leave a link to each exercise that we prescribe to you!
This is important to include for beginners and those who aren't yet sure how to perform too many exercises, as it can actually be dangerous and cause serious injury if you train with the incorrect form and technique.
A bad injury can put you out of training for months, years or even for the rest of your life in some extreme cases. You don't want to be that person.
It's better to be on the safe side and get yourself some demo videos so that you know exactly how to perform each exercise at the basic level.
Do You Know Your One Rep Maxes?
This information is vitally important as well. If you do know your one rep maxes, this makes it a whole lot easier on our end to create your program, as we can use percentages of your one rep max to program your workouts.
However if you don't know your one-rep maxes, then it's going to be slightly more difficult to have you working at the right intensity and the right workout volume.
If you can, it would be great to get a test of your one-rep maxes.
However if you aren't able to do so, then simply tell us and we'll do that extra little bit of work for you!
Any Exercises That You Can't Perform?
If you've got any exercises that you aren't able to perform or REALLY don't enjoy doing, now is the time to tell us.
We need to know about the exercises that you can and can't perform so that we don't accidentally include an exercise that you can't do, and waste space in the workout program.
For example, if you've suffered from a back injury in the past and aren't able to deadlift, then we need to know so that you don't end up getting injured.
Include Links to Blog Articles?
If you would like to stay educated and be the most effective trainee that you can be, you're going to want your program to come with links to some of our most helpful blog articles.
These articles are going to be very important in helping you become the most effective trainee you can be, and really help you understand what you're doing and why you're doing it.
It's important that you understand everything and really become the most educated trainee you can be. With our helpful blog articles that cover a HUGE range of topics, you'll be there in no time.
Anything Else for Us to Know?
If you've got any other issues, things to note or really anything that needs attention, this is the place to tell us.
For example, if you've had any injuries, any sort of preference for the program, let us know.
We'll leave you with a list of common things that might pop up and you might realize you forgot to add these in.
Popular equipment that your gym might not have access to
Can't squat down to parallel with the ground
Current diet (calorie deficit, calorie surplus, etc.)
You have other physically demanding commitments such as training for a competitive sports team
The amount of sleep you usually get
The deadlift style that you do
Whether you have access to lifting belts
Whether you have access to lifting straps
Past athletic experience (trained in high school, played a sport for a club, etc.)
Whether you have access to a spotter regularly
Literally anything else that you need to tell us, let us know in this section.
Adding Your Name and Email Address
We think this is pretty straightforward for most people, so we won't go into explaining what we're asking for.
Once you complete the sheet, give us a few days and we'll have the program delivered to you via email ASAP!
Well, that concludes this guide on how to use our personalized training program details sheet!
To get started if you haven't already, you can click here.
We wish you the best of luck,
The Gympulsive team