A unique tool to build your own workout routine

Our aim is to make sports enjoyable for a healthy life. The workout builder, determines the number of sets and repetitions, taking into account scientific data and research on muscle development, endurance, weight gain, weight loss, and strength gain. The fitness program generator is a web-based application designed to generate the most suitable training program for the target.


fitnes planner

The 6-day workout split is an advanced strength training routine, particularly designed to optimize the time spent targetting your major muscle groupings each week.

The 6-day workout is designed to maximize muscle growth across the body's most important muscles. It splits the week into individual training sessions, spread out over 6 days (yes, that's 6 days of working out; it's intense!) The idea is to target each muscle grouping twice per week while also giving them 2 days off in between sessions to recover.

For example, if Monday is chest day, you'll schedule a second chest training session on Thursday. However, the 6-day bodybuilding split can become complicated as there are 6 major muscle groupings that you need to target once per week. Fitting everything into one week-long schedule (twice) is demanding enough on its own.

Within those muscle groupings, there are individual muscles we have to target as well. For example, you don't just hit your arms; you'll target either your biceps or triceps.

Here are the major muscles that we need to target within a 6-day split:

  • Back
  • Chest
  • Arms (forearms, biceps, and triceps)
  • Shoulders
  • Legs (calves, hamstrings, glutes, and quadriceps)
  • Abs

It can be tricky to plan a week-long schedule, fitting in every single muscle grouping twice a week. A 6-day workout plan should leave enough time between each muscle workout. For example, you don't want to work out your arms two days in a row, but you can target biceps on Monday, then triceps on Tuesday.

Because of the limited time and a large number of muscle groups, you'll often have to work out several different muscles on the same day. Many muscle groupings complement each other well, and you can easily incorporate them into the same session.

Again, biceps and triceps are the most common example of the best muscle group combinations to workout together. You can also work out your shoulders and chest simultaneously, or your legs and core muscles.

Remember that you can vary your workout schedule each week to diversify your program. Don't be afraid to experiment by targeting different muscles in the same session as your training starts to see progress.

Here is an example of a 6-day workout routine for muscle mass building:


Ways On How To Achieve A Fit Body

Becoming more fit is a good thing. It may seem hard at first, but anything is possible when you put in the needed work. The article below has ideas and advice that can help. This should get you more healthy and start to feel really good about yourself!

Vary your exercise activities so you can get the best results. If a person does walking on the treadmill, they are able to run in their neighborhood. They will achieve different results from running up some hill versus running on the sidewalk. Having various kinds of exercises can help the body not fall into becoming used to just one type, so that you can keep losing weight.

If your goal is to become fit and healthy, try to find fitness programs that strengthen your muscles and help you become more flexible. Search for classes in your region.

There are all kinds of classes you can take to keep it fresh. Changing things regularly can open your mind to new things and keep you motivated. Consider taking yoga or dance classes. Or, you can try out kickboxing or basketball. If you don’t like a class, you don’t have to go back, and you will have burned some calories.

Record all of your daily activities. Keep notes on everything, including all exercise activities, food and beverages consumed, etc. This can help you understand if you are making real efforts to get into shape. You will later begin to pick out certain patterns. On days you do not accomplish much, make note of the reason.

Block out a few moments for daily exercise. If you don’t like “traditional” exercise, focus on simple things like taking the stairs every day at work rather than the elevator, and parking your car further away from stores when out shopping.

Many people need to feel and see results before they keep their motivation. Exchange your scale for some snug clothing. For added motivation keep trying on tight-fitting clothes and you will feel the results and see the progress you are making.

You should always make sure your shoes fit properly. Your feet tend to swell a little during the day, so you should shop at night for shoes; your feet will be a little larger than normal. Make sure there is at least a half-inch of free space in between your big toe and your shoe. Make sure that you can wiggle all your toes in your new shoes.

To achieve greater weight loss results, turn up your workout’s “density.” If you complete more exercise repetitions in a shorter time period, you will see increased weight loss. Complete a bunch of exercises in a short amount of time and you should notice your endurance and metabolism build. This will help tremendously in your overall fitness program.

Stretch your tired muscles between sets of exercises. A stretch should last about 25 seconds. There has been research about people who have stretched between sets increasing their strength by twenty percent. Doing stretches can also protect you from injury.

A simple but very handy fitness tip is to press your tongue to the top of your mouth while doing situps or crunches. Strangely enough, this action keeps the muscles that control your alignment in proper position so that you can get the most out of your sit ups. This can prevent accidental injuries or bad strains.

After you experience an injury, get back to working out quickly, but be easy on the muscles which are injured. Getting your muscles moving again with low-intensity exercises will get them on the path to full healing. When you do these little exercises, you will be stretching your injured muscles, and a greater amount of blood and oxygen will flow to your injury.

Working out your abdominal muscles regularly is something that you have to do if you want to be fit. A good habit to do is to work them out 2 to 3 days a week because like other muscles in the body, your abdominal muscles need rest as well.

When you first get in shape, it can be easy to over do it. If it’s been awhile, slow your training down at the beginning and gradually ease into it. Your body isn’t accustomed to this much effort, so go slowly and avoid injury.

Try running with a friend. Someone who is in better shape than you will serve as a source of motivation. The reason is because when you are running with someone who is more fit, you may see them as a physical image of the goal you wish to reach. Your friend will be able to run longer and faster than you can. This will help push you to attain your goals, to run faster and longer than they do, and possibly beat them one day.

Apples, pears, and other fruits contain lots of vitamins and minerals your body needs to stay healthy. Consuming a diet with alot of fruits and veggies is a great way to improve your health.

Getting into shape and achieving your fitness goals is key to being healthy and feeling really good about yourself. If you aren’t used to exercise, it may feel overwhelming, but you can do it when you have the right help. Use the tricks in this guide in order to achieve your target when it comes to fitness.

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