How Advanced Lifters Create Their Own Workout Programs

The Real Reason Advanced Lifters Don't Follow Programs

The secret to how advanced lifters create their own workout programs isn't a hidden spreadsheet or a magic split; it's a system for manipulating four key variables: Exercise Selection, Volume, Frequency, and Progression. You’ve probably run a program like 5x5 or a generic Push-Pull-Legs split you found online. It worked for a while, and then, suddenly, it didn't. Your bench press stalled for a month, your squat felt heavy every session, and you started wondering if you were doing something wrong. You're not. The program failed you, not the other way around. Cookie-cutter programs are designed for the average beginner, but you're not a beginner anymore. Your body has adapted. Advanced lifters understand this, so they stop looking for the “perfect program” and instead learn to build their own. They treat their training like a scientist running an experiment, with these four variables as their controls. They don't guess; they measure. They don't hope for progress; they program it. This shift in mindset from “following” to “programming” is the single biggest leap you can make in your training journey. It’s the difference between showing up to the gym and just working out, versus showing up with a plan designed for one person: you.

Stop guessing in the gym.

Track your lifts and your program. See your strength grow week by week.

The 4 Levers That Control 99% of Your Gains

Your progress in the gym isn't random. It's a direct result of how you manipulate four specific levers. Master these, and you can build any program for any goal. Ignoring them is why most people stay stuck for years.

1. Exercise Selection

This isn't about choosing “good” or “bad” exercises. It's about choosing the *right* exercises for your goal and your body. Your program should be built around 4-6 big, compound movements that you can progressively overload for years. Think squats, deadlifts, bench presses, overhead presses, rows, and pull-ups. These are your 'meat and potatoes.' Then, you add 2-3 isolation or accessory movements per session to address weak points or build specific muscles (e.g., bicep curls, leg extensions, lateral raises). The mistake is changing these core lifts too often. Stick with them for at least 12-16 weeks. The variation comes from your accessories, not your main lifts.

2. Volume (Sets x Reps)

Volume is the total amount of work you do. The most effective range for muscle growth is 10-20 hard sets per muscle group per week. A “hard set” is one taken close to failure, with maybe 1-3 reps left in the tank (RIR 1-3). Below 10 sets, you're leaving gains on the table. Above 20 sets, you're likely accumulating excessive fatigue for minimal extra benefit-this is called “junk volume.” If you're training chest with 5 exercises for 5 sets each (25 sets) in one session, you're doing it wrong. You'd get better results from 12 total sets split across two sessions in the week.

3. Frequency

Frequency is how often you train a muscle group. After you train a muscle, protein synthesis is elevated for about 24-48 hours. The old-school “bro split” (training chest on Monday and not again for 7 days) is inefficient because you're only triggering growth once a week. For 5 of those 7 days, your chest muscles are fully recovered and ready to be trained again. Hitting each muscle group 2 times per week is the sweet spot for most people. This is why Upper/Lower splits (4 days/week) or Full Body splits (3 days/week) are far more effective for natural lifters than a 5-day bro split.

4. Progression

This is the most important variable and the one most people get wrong. A program without a clear progression plan is just a list of exercises. The simplest and most effective method is Double Progression. Here's how it works: you pick a rep range (e.g., 8-12 reps). You start with a weight you can lift for 8 reps. Over the next few weeks, you focus on adding reps, working your way up to 12 reps with that same weight. Once you successfully hit 12 reps, you have earned the right to increase the weight by 5-10 pounds. At the next session, you use the new, heavier weight and start back at the bottom of the rep range, likely getting 8 or 9 reps. This cycle repeats endlessly. It ensures you're always getting stronger in a measurable way.

You now know the four levers: Exercise Choice, Volume, Frequency, and Progression. But knowing the theory and applying it are worlds apart. Ask yourself honestly: what was your total weekly volume for your chest 3 weeks ago? What about 6 weeks ago? If you can't answer that with a precise number, you're not programming. You're just guessing.

Your progress, proven with numbers.

Every workout logged. Proof you're getting stronger and your program is working.

Build Your First 12-Week Program in Under 30 Minutes

Ready to build your own? Stop overthinking it. Use this simple, proven framework. This isn't a suggestion; it's a blueprint. Follow it exactly for 12 weeks.

Step 1: Choose Your Split (The 4-Day Upper/Lower)

This is your best bet for consistent, twice-per-week frequency on all major muscle groups. It's manageable and incredibly effective. Your week will look like this:

• Day 1: Upper Body (Strength Focus)
• Day 2: Lower Body (Strength Focus)
• Day 3: Rest
• Day 4: Upper Body (Hypertrophy Focus)
• Day 5: Lower Body (Hypertrophy Focus)
• Day 6 & 7: Rest

Step 2: Select Your Exercises & Define Your Reps

Plug these exercises into your split. The Strength days use lower reps to build raw strength. The Hypertrophy days use higher reps to maximize muscle growth.

Day 1: Upper Strength

• Bench Press: 3 sets of 5-8 reps
• Barbell Row: 3 sets of 5-8 reps
• Overhead Press: 3 sets of 6-10 reps
• Weighted Pull-ups (or Lat Pulldowns): 3 sets of 6-10 reps
• Tricep Pushdowns: 2 sets of 10-15 reps

Day 2: Lower Strength

• Barbell Squats: 3 sets of 5-8 reps
• Romanian Deadlifts: 3 sets of 8-12 reps
• Leg Press: 2 sets of 10-15 reps
• Calf Raises: 4 sets of 10-15 reps

Day 4: Upper Hypertrophy

• Incline Dumbbell Press: 3 sets of 8-12 reps
• Dumbbell Row: 3 sets of 8-12 reps
• Dumbbell Lateral Raises: 3 sets of 12-20 reps
• Face Pulls: 3 sets of 15-20 reps
• Dumbbell Bicep Curls: 2 sets of 10-15 reps

Day 5: Lower Hypertrophy

• Leg Extensions: 3 sets of 12-15 reps
• Hamstring Curls: 3 sets of 12-15 reps
• Bulgarian Split Squats: 3 sets of 10-15 reps per leg
• Abdominal Crunches: 3 sets to failure

Step 3: Apply the Double Progression Model

For every single exercise, you will use the Double Progression model we discussed. If the rep range is 5-8, your goal is to add reps until you can do 8 reps. Once you hit 8, you increase the weight. If the range is 8-12, your goal is 12 reps before you add weight. Write down every set, every rep, and every weight you use. Your workout log is not optional; it is the program.

Your First 4 Weeks Will Feel 'Too Easy.' Here's Why That's Good.

When you start your new, self-made program, your ego is going to fight you. You'll be tempted to add more sets, more exercises, or push to absolute failure on day one. Don't. Real, sustainable progress is built slowly.

Weeks 1-2: The Calibration Phase

Your only goal is to find the right starting weights. For each exercise, pick a weight that you *think* you can lift for the target reps, but end each set feeling like you could have done 2-3 more reps (RIR 2-3). This is not the time to be a hero. The goal is to establish a solid baseline, not to annihilate yourself. It will feel too easy. That's the point. This prevents excessive soreness and allows your body to adapt to the new structure.

Weeks 3-8: The Progression Engine

This is where the magic happens. Following your Double Progression model, you will see small, consistent wins. You'll add one rep to your dumbbell press. You'll finally hit 8 reps on your squat and earn the right to add 5 pounds. This is what real progress looks like. It's not a massive jump every week; it's a relentless series of small, measurable improvements. Your logbook will become your source of motivation, showing you objective proof that you are getting stronger.

Weeks 9-12: Managing Fatigue

By now, progress might slow down, and you'll feel more tired. This is a good sign-it means you've been pushing hard enough to accumulate fatigue. This is where most people make a mistake: they push even harder, leading to burnout or injury. Instead, you will plan for it. After 12 weeks on this program, you will take a deload week. During this week, you will do the same workouts but cut your total sets in half. This allows your body to recover, dissipate fatigue, and come back even stronger for the next 12-week cycle.

Frequently Asked Questions

The Role of 'Reps in Reserve' (RIR)

'Reps in Reserve' or RIR is how you measure proximity to failure. An RIR of 2 means you stopped the set but could have done 2 more reps if you had to. For most of your work, aiming for an RIR of 1-3 is the sweet spot for stimulating growth without accumulating too much fatigue.

How to Plan a Deload Week

A deload is a planned period of recovery. The simplest way is to reduce your volume. For one week, perform the same workouts but cut your total sets for each exercise by 50%. So, 3 sets becomes 1 or 2 sets. Keep the weight the same. This maintains the training stimulus while allowing your joints and nervous system to recover.

Strength vs. Hypertrophy Programming Differences

Strength-focused programming uses lower rep ranges (1-6 reps) and higher intensity (heavier weight) to maximize neurological adaptations. Hypertrophy (muscle growth) programming uses more moderate rep ranges (6-20 reps) and focuses on total volume and muscular tension. A good program includes both.

How Long to Stick With a Program

Program hopping is a progress killer. You need to give a program at least 12-16 weeks to see if it's truly working. The only reasons to change an exercise sooner are if it's causing pain or if you have stalled on it for more than 3 consecutive weeks despite good sleep and nutrition.