Should I Follow a Workout Program or Create My Own?

Published: Training & Program Design Guide

The Foundation: Understanding Training Structure

One of the most common questions in fitness is: "Should I follow a structured program or create my own workouts?" The answer depends on your experience level, goals, and preferences—but understanding the difference between custom workouts and structured programs is essential for long-term success.

Both approaches have their place in effective training. Many advanced lifters use a combination: structured programs for primary lifts with custom workout flexibility for accessories and variation. Let's explore each approach in depth.

What Are Custom Workouts?

Custom workouts are individual training sessions you create and save as templates. Think of them as reusable workout "recipes" that you can log repeatedly.

Characteristics of Custom Workouts

  • Single-session focus: Each workout stands alone
  • Repeatable templates: Save and reuse favorite sessions
  • Flexible execution: Perform whenever desired
  • No prescribed progression: You decide when to add weight/reps
  • No scheduling: Choose which workout to do each training day

Example Custom Workout Structure

"Push Day A"

• Bench Press - 4 sets x 8-12 reps

• Incline Dumbbell Press - 3 sets x 10-12 reps

• Cable Flies - 3 sets x 12-15 reps

• Overhead Press - 4 sets x 8-10 reps

• Lateral Raises - 3 sets x 12-15 reps

• Tricep Pushdowns - 3 sets x 12-15 reps

You might create several custom workouts: "Push Day A," "Pull Day A," "Leg Day A," "Push Day B," etc., and rotate through them based on your schedule and preference.

Benefits of Custom Workouts

  • Maximum flexibility: Train what you feel like on any given day
  • Variety and enjoyment: Mix and match favorite exercises
  • Quick logging: Load template and update weights from last session
  • Autoregulation: Adjust volume and intensity based on daily readiness
  • Experimentation: Easily test new exercises and techniques
  • No commitment: Change workouts whenever desired

Limitations of Custom Workouts

  • Requires knowledge: You must understand exercise selection and volume
  • No built-in periodization: Easy to plateau without structured progression
  • Potential imbalances: May over-train favorite muscles, under-train weaknesses
  • Analysis paralysis: Constantly deciding what to do next
  • Harder to track progress: No clear program completion or milestones

What Are Workout Programs?

Workout programs are structured, multi-week training plans with scheduled workouts, prescribed progression, and specific periodization strategies.

Characteristics of Workout Programs

  • Multi-week structure: Typically 4-12+ weeks in duration
  • Scheduled workouts: Specific sessions assigned to specific days
  • Planned progression: Built-in weight/rep/volume increases
  • Periodization: Cycling intensity and volume for optimal adaptation
  • Complete system: Balanced training across all muscle groups
  • Clear beginning and end: Defined program completion

Example Program Structure

"12-Week Strength Building Program"

Weeks 1-4 (Hypertrophy Phase):

• 4 days per week, 8-12 reps, moderate weight

Weeks 5-8 (Strength Phase):

• 4 days per week, 4-6 reps, heavy weight

Weeks 9-11 (Power Phase):

• 3 days per week, 3-5 reps, maximum weight

Week 12 (Deload):

• 3 days per week, 50% volume reduction

Types of Workout Programs

Linear Periodization Programs

Progressive increase in weight while decreasing reps over time:

  • Best for: Beginners to intermediate lifters
  • Examples: Starting Strength, StrongLifts 5x5
  • Progression: Add weight each session or week

Undulating Periodization Programs

Vary intensity and volume within the same week:

  • Best for: Intermediate to advanced lifters
  • Examples: Daily Undulating Periodization (DUP)
  • Progression: Heavy day, moderate day, light day rotation

Block Periodization Programs

Focus on different training qualities in distinct blocks:

  • Best for: Advanced lifters and athletes
  • Examples: Hypertrophy block → Strength block → Power block
  • Progression: Build specific qualities sequentially

Benefits of Workout Programs

  • Structured progression: Built-in plan for continuous improvement
  • No guesswork: Clear instructions for every session
  • Balanced development: Ensures all muscle groups are trained appropriately
  • Periodization benefits: Manages fatigue and optimizes adaptation
  • Measurable progress: Compare performance to previous program cycles
  • Accountability: Commitment to completing the program
  • Proven effectiveness: Many programs have track records of success

Limitations of Workout Programs

  • Less flexibility: Must follow prescribed schedule
  • Commitment required: Changing mid-program reduces effectiveness
  • May not match daily readiness: Prescribed intensity might not fit your energy
  • Exercise selection fixed: Limited ability to substitute preferred movements
  • One-size-fits-all risk: Generic programs may not suit individual needs

Pro Tip: Program Hopping Syndrome

One of the biggest mistakes is constantly switching programs every 2-3 weeks when results slow. Most programs take 6-12 weeks to deliver results. Give programs enough time to work. If you're not seeing progress after completing a full cycle, then reassess. Consistency beats perfect programming every time.

Which Approach is Right for You?

Choose Custom Workouts If:

  • You have 2+ years of consistent training experience
  • You understand exercise selection and programming principles
  • Your schedule is highly variable and unpredictable
  • You respond well to autoregulation and intuitive training
  • You want maximum variety and enjoyment
  • You're in a maintenance phase rather than pursuing specific goals
  • You have specific preferences or limitations that make standard programs difficult

Choose Workout Programs If:

  • You're a beginner to intermediate lifter (less than 2 years experience)
  • You have specific goals: build strength, gain muscle, prepare for competition
  • You want clear direction and structure
  • You've plateaued with custom workouts
  • You prefer not to think about exercise selection and progression
  • You want periodization and strategic deloads built in
  • You respond well to accountability and commitment

The Hybrid Approach (Best for Many)

Many experienced lifters use a combination:

Program for Main Lifts: Follow structured progression for squat, bench, deadlift, overhead press

Custom for Accessories: Flexible exercise selection for isolation and assistance work

Result: Structure where it matters most, flexibility where it doesn't

Programming Principles to Remember

1. Progressive Overload

Whether using custom workouts or programs, you must progressively increase demands:

  • Add weight to the bar
  • Increase reps at same weight
  • Add sets or exercises
  • Reduce rest periods
  • Improve range of motion

2. Adequate Volume

Research suggests optimal weekly volume per muscle group:

  • Minimum effective: 10-12 sets per week
  • Optimal for most: 15-20 sets per week
  • Maximum adaptive: 20-25 sets per week
  • Beyond 25 sets: Diminishing returns and increased recovery demands

3. Exercise Selection

Balance compound movements with isolation work:

  • Compound lifts (60-70%): Squat, deadlift, bench, rows, overhead press
  • Isolation exercises (30-40%): Target specific muscles and address weaknesses

4. Recovery Management

More is not always better:

  • Rest days: At least 1-2 full rest days per week
  • Deloads: Reduce volume/intensity 40-50% every 4-8 weeks
  • Sleep: 7-9 hours for optimal recovery and adaptation
  • Nutrition: Adequate protein and calories to support training

5. Training Frequency

Research supports training each muscle group 2-3 times per week for optimal growth:

  • Once per week: Suboptimal for most people
  • Twice per week: Effective for most goals
  • Three times per week: Optimal for many, especially with moderate volume per session

Warning: The Paralysis of Choice

Spending hours researching the "perfect" program or optimal custom workout structure is wasted time. The best program is one you'll actually follow consistently. A mediocre program performed with dedication will outperform the "perfect" program you quit after two weeks. Choose an approach, commit to it for at least 8-12 weeks, track your progress, and adjust based on results.

How FitnessRec Supports Both Approaches

FitnessRec is designed to accommodate both custom workouts and structured programs, giving you complete flexibility:

Custom Workout Features

  • Create unlimited workouts: Build as many custom workout templates as needed
  • Save exercise combinations: Store your favorite exercise selections
  • Quick workout loading: Select template and see your previous performance
  • One-tap logging: Load workout and update weights from last session
  • Exercise library access: Search thousands of exercises with video demos
  • Custom exercise creation: Add unique movements not in the database
  • Flexible organization: Name and categorize workouts however you prefer

Workout Program Features

  • Create structured programs: Build multi-week training plans
  • Schedule workouts: Assign specific workouts to specific days
  • Track program progress: See completion percentage and adherence
  • Built-in periodization: Plan progressive overload across weeks
  • Program templates: Access pre-built programs from trainers
  • Program history: Review past program cycles and results
  • Easy program repeating: Restart successful programs with updated starting weights

Universal Tracking Features (Both Approaches)

Regardless of which approach you choose, FitnessRec provides:

  • Exercise history: View all previous performances for every exercise
  • Personal records: Track max weight, max reps, max volume
  • Volume tracking: Monitor total weekly sets and volume per muscle group
  • Muscle distribution analysis: Ensure balanced development across 44 sub-muscles
  • Workout analytics: Visualize training frequency with heatmaps
  • Performance graphs: See strength gains over time
  • Notes and observations: Add context to each session

Switching Between Approaches

FitnessRec makes it easy to transition:

  • Start with custom workouts, switch to a program when ready for structure
  • Complete a program cycle, return to flexible custom workouts during deload
  • Use programs during focused training phases, custom workouts during maintenance
  • Convert custom workouts into a structured program
  • Extract workouts from a program to use as custom templates

Trainer Integration

For those working with trainers:

  • Receive programs from trainers: Trainers can assign complete workout programs
  • Share custom workouts: Send your favorite workouts to your trainer
  • Track adherence: Trainers can monitor program completion
  • Collaborative programming: Work together to refine approaches

Pro Tip: The 80/20 Rule for Programs

When following a program, stick to it 80% of the time, but allow 20% flexibility for life circumstances, recovery needs, and enjoyment. Missed a scheduled leg day? Do it the next day and shift the schedule. Feeling exceptionally fatigued? Take an extra rest day. Programs should guide you, not imprison you. Smart adjustments based on individual response are part of advanced training.

Making Your Decision

The custom workouts vs programs debate isn't about finding a universal "best" approach—it's about matching training structure to your current needs:

  • Beginners: Start with a proven program to learn proper progression
  • Intermediate: Follow programs for specific goals, custom workouts during maintenance
  • Advanced: Hybrid approach with programmed main lifts and flexible accessories
  • Competitive athletes: Periodized programs aligned with competition schedule
  • General fitness: Custom workouts with attention to balanced volume

FitnessRec empowers both approaches with comprehensive tracking, analytics, and organization tools. The app adapts to your training philosophy rather than forcing you into a specific methodology.

Whether you thrive with the structure of detailed programs or the flexibility of custom workouts, FitnessRec provides the tools to track, analyze, and optimize your training. The key is choosing an approach that matches your experience level and goals—then committing to it long enough to see results.