How To Build Your Own Workout Routine: Plans, Schedules, and Exercises

How do you wilt like this perfect man? Towers your own workout will help!

I get multiple emails and messages per day asking:

“Steve, what should I do for a workout?”

Well, partner, today is your lucky day.

I’m gonna help build you a custom workout program, step-by-step!

After all, a workout should be ripened virtually a person’s age, goals, nutritional strategy, self-ruling time, etc.

Not only that, but it’s easy to overcomplicate this process – there are an infinite number of exercises, sets, reps, and programs to segregate from.

Now, if you’re somebody that wants to skip all of that, and JUST want to be told what exactly to do:

We build customized workouts for our Online Coaching Clients and would love to have you. We get to know your story and struggles, your goals, and your lifestyle, and develop a workout plan that fits your schedule.

Your mentor can build a workout for you!

Now, if you’re increasingly of a “figure this stuff out on my own” kind of person – we’re going to dig into how to build your own workout plan today!

We’ve also created a self-ruling resource for folks who want to build their own workout but would love some increasingly specific direction and instruction.

You can download our self-ruling guide, Strength Training 101: Everything You Need to Know, which covers all of this stuff in a single guide:

OKAY! Are you ready to start towers your own routine and want to know how it’s done?

Great! Let’s do this:

Step #1: Determine Your “Get in Shape” Situation

As Mentor Staci lays out in the video above, we need to wordplay a few key questions when designing a workout:

QUESTION 1: What are your goals?

Whatever your goals are, it’s good to write them lanugo and be enlightened of what you’re trying to accomplish.

These goals will shape HOW you build your workout.

An constructive way to create goals is by using the SMART method, which stands for specific, measurable, attainable, relevant, and timely.[1]

  • SpecificYour goals must specifically state what is to be accomplished. They must be well-spoken and easy to understand.
  • MeasurableYour goals must be measurable so you can tell if you’re making progress or not. For example, I want to proceeds 5 pounds of muscle. To track your progress you will need soul sonnet equipment that is designed to assess your fat and muscle mass.
  • AttainableYour goals should be realistically attainable. Remember, a realistic value of muscle mass to proceeds per week is well-nigh 0.5 pounds. For example, gaining 5 pounds of muscle should realistically take well-nigh 10 weeks
  • RelevantYour goals must be relevant to your particular interests, needs, likes/dislikes, and abilities. Another thing to remember is that your goals need to be generated by you and you alone!
  • TimelyYour goals must have a timeline for completion. If your goal is to proceeds 5 pounds of muscle then a reasonable end-point should be at minimum 10 weeks.

A SMART goal is a good goal.

QUESTION 2: How much time can you devote to exercise?

If you can do an hour a day, that’s fantastic.

But maybe you have a wife or husband, three kids, a dog, two jobs, and no robot butler…

If you're swamped like Sponge Bob here, a 30 minute workout here and there is a unconfined way to start.

…then maybe you only have thirty minutes, twice a week.

That’s fine too!

Also, unravel up your workout! Equal to the American College of Sports Medicine (ACSM), if you yaffle three 10-minute bouts of exercise throughout the day to total 30-minutes of exercise, then that is as constructive as someone who does one 30-minute tour of exercise.[2]

Now, no matter how much time you have, developing the most efficient workout is crucial.

Why spend two hours in a gym when you can get just as much workaday in 30 minutes, right?

Here’s the good news: weight training is the fat-burning prize fight victor, and efficiency rules all.

As Staci shows here, alimony your stovepipe vertical (as much as you can).

So whether you are towers muscle or looking to lose weight, a strength training workout will get you the results you’re without (when combined with the right eating strategy!)

While we’re talking well-nigh time, let me quickly mention something important:

Proper expectations!

As we imbricate “How Fast Can I Get the Soul I Want,” make sure you are thinking well-nigh your journey with a realistic timeline:

As we mention in that guide, here are some realistic timeframes for weight loss or muscle gain:[3]

  • If you are trying to lose weight it is recommended that you seek a calorie deficit by consuming 250-500 fewer calories per day unelevated your typical calorie intake. This will result in a realistic weight loss goal of 1-2 pounds per week
  • If you’re trying to proceeds muscle mass, then it is recommended that you seek a calorie surplus by consuming 250-500 spare calories whilom your typical calorie intake. This will result in a realistic proceeds in lean muscle mass of well-nigh 0.5 pounds per week.

QUESTION 3: WHERE do you want to work out?

Where you work out will largely determine if you are going to train with your body’s weight, or if you can start doing gym strength training.

If you’re paying sustentation here, you may notice I’m setting you up to work out no matter what your current situation is.


Because equal to ACSM, the #1 reason people don’t exercise is:[4]

They don’t have time for it.

The White Rabbit stuff late

All of us, all the time.

BUT, with the information I’m hitting you with, technically you should have no excuse for not exercising unless (you’re injured or sick).

After all, your workout:

  • Can be piled with just 10-minute bouts of exercise throughout the day.
  • Doesn’t need to be washed-up with a gym membership.
  • Can be washed-up with exercises in the repletion of your own home or while outside (weather permitting).



RECAP OF QUESTIONS – At this point, we should have:

  • Determined your “get in shape” goals.
  • Decided how much time you have to train.
  • Picked WHERE you want to work out.

We can now start to build your workout routine, your daily workout plan, and your monthly workout schedule!

Let’s do it.

Step #2: What Exercises Should I do to lose weight (or build muscle?)

A mentor checking your form like so can help when designing and towers a workout.

I like to follow the motto of “Keep it simple, stupid.”

(Note: I am not calling you stupid. You’re reading Nerd Fitness, which ways you’re intelligent, good-looking, really funny, and most of all, modest.)

The best workout is the one that you unquestionably stick with, and people make things FAR too complicated and try to target a bazillion variegated individual muscles with six types of exercises for each soul part.

It’s exhausting, unnecessary, inefficient, and intimidating.

So alimony it simple!

We’re going to pick 5 exercises and get really strong with those movements.

This Muppet knows strength training will help him proceeds muscle and lose weight.

This is the ENTIRE philosophy overdue our Strength 101 series.

Unless you’ve been strength training for years and know what you’re doing, we recommend that you pick a full-body routine that you can do 2-3 times a week.

You want a workout routine that has at least one exercise for your:

  • Quads (front of your legs).
  • Butt and hamstrings (back of your legs).
  • Chest, shoulders, and triceps: (“push” muscles).
  • Back, biceps, and grip ( “pull” muscles).
  • Core (abdominals and lower back).

I have a trick for you: by targeting compound movements that recruit multiple muscles at the same time, you can build a full-body routine that uses only four or five exercises.

How’s THAT for efficiency!?!

A recipe exercise would be the yin to the yang of the isolation exercise.

Think of a push-up (compound):

Here Rebel Leader Steve shows you the archetype push-up.

Compared to bicep curls through a machine (isolation):

A man doing biceps curls on a machine

Compound exercises have been found to result in improvements in aerobic endurance, muscular fitness, and flexibility, since you’re recruiting all sorts of muscle groups at once.[5]

Where an isolation exercise would be a single-joint movement involving only one single muscle group, like the biceps, in our example above.

I will say, there is a time and place for implementing recipe and isolation exercises.

We imbricate all this in our The 12 Weightier Recipe Exercises For Beginners (How To Train Efficiently) guide.

Here is a quick dispersal of which recipe exercises will work for each of those muscle groups:

Not sure how to do any of these movements? Want increasingly examples?

Then trammels out:

The 42 Weightier Bodyweight Exercises You Can Do Anywhere!

Pick one exercise from each category whilom for your workout, and you’ll work scrutinizingly every single muscle in your body.

Doing a plank on your side is a unconfined way to progressive this bodyweight movement.

Get stronger with each movement each week, and you have yourself a recipe for a unconfined physique.

Here is an example of a great, effective simple gym workout:

You don’t need to make things increasingly complicated than this!

(Not that we humans have a tendency to overcomplicate things to the point of paralysis and inaction…)

Don't make towers your own workout overly complicated like this man is doing.


If you’re not sure how to do any of the movements above, click on their links for thorough write-ups and video demonstrations.

Pick one exercise from EACH category above, specifically ones that scare you the least, and that will be your workout every other day for the next week.

The unconfined news: the whilom workout routine will work whether you’re looking to bulk up and build muscle OR if you’re trying to lose weight.

You simply adjust your calories consumedwhich is 80% of the equation – and that’s how you’ll start to transpiration your physique.[5]

Oh, and you’ll moreover need to think well-nigh macronutrient breakdowns (carbs, fats, proteins), like in our Nerd Fitness Balanced Plate:

A plate that that contains a portion of protein, healthy carb, veggies/fruit, and unsweetened drink.

But you can trammels out our Guide to Healthy Eating for increasingly info on that.


Get really good at these vital movements and focus on getting stronger each week (I’ll imbricate how below).

If you get really strong at squats, deadlifts, pull-ups, and push-ups, you will build an incredible physique to be proud of.

Plus, towers strength with these exercises will moreover help in other areas such as improving your performance in sports, decreasing your risk of chronic diseases (e.g., CVD) and premature mortality (an early death).[6]

*mic drop*

**picks up mic**

Then, once you get confident in those movements, finger self-ruling to add some variety.


If you do the same word-for-word routine, three days a week, for months and months, you might get bored, and start slacking…

Someone on their phone at gym

Or you might hit a workout plateau.[7]

So if you find yourself getting bored, feel self-ruling to stick with the whilom ‘formula,’ but transpiration the ingredients:

If you hit a plateau or find yourself getting bored, pick a variegated exercise to modernize so you’ll stay challenged, and you’ll unquestionably DO the workout!

Then, focus on getting stronger![8] (You are writing lanugo your workouts, right?).

I know it’s really easy to overcomplicate this process as there’s an infinite number of exercises, sets, reps, and programs to segregate from.

And yes, we have a solution for people that JUST want to be told what exactly to do: our uber-popular 1-on-1 coaching program pairs you with your own Nerd Fitness Mentor who will get to know you, your goals, and your lifestyle, and develop a workout plan that’s specific to not only your body, but moreover to your schedule and life:

Step #3: How Many Sets And Reps Should I Do?

How did Batman get so ripped? How do you build a workout to get those abs?

SIMPLE ANSWER: Not including a warm-up set or two, I recommend:

  • 3 to 5 sets per exercise.
  • 8 to 10 reps per set when starting out.[9]

LONGER ANSWER – watch this video:

As we imbricate in our “How Many Sets and Reps?” guide, a “set” is a series of repetitions that you well-constructed without stopping.

For example, if you waif lanugo and do 10 push-ups right now, you just did 1 SET of 10 REPETITIONS (or REPS) of push-ups.

Got it? Cool.

Some unstipulated rules on repetitions you can follow as you’re starting to build your workout plan:

  1. If you’re looking to burn fat while towers muscle, alimony your number of repetitions per set in the 8-15 range per set.
  2. If you can do increasingly than 15 reps without much of a challenge, consider increasing the weight or the difficulty of the movement. This is true for things like lunges, bodyweight squats, push-ups, pull-ups, etc.

There are some other often wonted ‘rules’ – as pointed out in Starting Strength – well-nigh how to determine how many reps you should target per set, based on your goals:

  • Reps in the 1-5 range build super dumbo muscle and strength (called myofibrillar hypertrophy).
  • Reps in the 6-12 range build a somewhat equal value of muscular strength and muscular size (this is tabbed sarcoplasmic hypertrophy).
  • Reps in the 12 range build muscular endurance.

A 2015 study [10] tabbed into question the weightier rep strategy for towers muscle or size:

It appears that high-intensity resistance (sets of 3-5 reps) training stimulates greater improvements in some measures of strength and hypertrophy in resistance-trained men during a short-term training period [compared to sets of 8-10 reps].

What this means: Do not freak yourself out by worrying if you should do 4 sets or 5 sets of 8 reps or 10 reps.

Our translating would be to START with lighter weight and increasingly reps as you learn the movement, and then decide if you want to stay at higher reps and lower weight or vice versa.

You do you, considering either way will get you results!

The only thing you need to worry about: get stronger the next time you do that movement.

Either pick up a heavier weight, or do 1 increasingly repetition than last time.

Even Marshall knows to go for One Increasingly each time you try your workout


Keep your TOTAL (all exercises combined) workout number of sets for all exercises in the 15-25 set range, with 8-10 reps per set:

5 exercises total, each with 4 “work sets” is a good start.

Remember, the most important part is to get started – you’ll learn how your soul responds and you can transmute as you go.

What you DON’T need to do: multiple exercises for each soul part with 10 sets.

This will result in significant fatigue during your workout increasing your risk for sustaining an injury. It can moreover result in overtraining, in which you will wits a subtract in performance and plateauing (will not see muscular improvements).[11]

So wifely lanugo you eager beaver.

This beaver is ready to start his at home training.

A BIG CAVEAT: How you eat will determine if you get worthier or stronger. Nutrition is 80-90% of the equation. So pick a range that feels good, and then focus on nutrition.

And if you don’t want to icon any of this out and just want to be told exactly how what exercises, sets, and reps to do, our online coaches can take superintendency of that for you.

Step #4: How Long Should I Wait Between Sets?

A stopwatch like this can help when timing and towers your workout.

Keep it simple, you “smart, good-looking, funny, modest person” you.

Below is a vital formula for you to determine how long you should wait between sets, but this can be adjusted based on your level of health.

The goal is to wait the least value of time you need, but still rest unbearable that you can perform all reps of the next set safely and properly!

Here’s why that’s important:[12]

Adequate rest in-between sets will indulge your soul to regenerate energy, so you can execute the next set of reps with good form and technique, therefore, decreasing your risk of injury.

I’ll provide some guidelines for how long to rest based on how heavy you’re lifting (not rules set in stone!):

  • 1-3 Reps (lifting heavy for strength/power): Rest for 3 to 5 minutes between sets.
  • 4-7 Reps (lifting for strength): Rest for 2 to 3 minutes between sets.
  • 8-12 Reps (lifting for size/strength): Rest for 1 to 2 minutes between sets.
  • 13 Reps (lifting for endurance): Rest long unbearable to recover to indulge you to do the next long-ass set!

If you need increasingly or less rest than the whilom recommendations, that’s fine.[13]

Do the weightier you can, record how long it takes you to rest between sets, and try to rest for shorter periods in the future.

Keanu is stoked he now has his own bodyweight workout routine!

Your soul will retread as you get stronger and healthier!

If you want increasingly information on how much you should lift, how many reps, and when to scale unrepealable movements or retread your workout, trammels out our Strength 101: Everything You Need to Know.

It’s self-ruling when you join the Rebellion with your email in the box below:

Step #5: How Much Weight Should I Lift?

When Rebels get together like at Camp, we build workouts that include deadlifts.

We have a FULL resource on how to determine your starting weight for lifting, but I’ll requite you the gist here.

The simple-to-learn but tough-to-implement answer:

Lift unbearable so that you can get through the set, but not too much that you have NO fuel left in the tank at the end.

How do you determine how much that is?

Trial and error.

ALWAYS err on the side of “too light” versus “too heavy” when starting out.

It’s largest to say “I bet I could have washed-up more!” instead of “that was too much, and now I need to go to the hospital!”

Don't act like Homer and do a workout that you can't handle.

Plus, when you start working out, you’re unquestionably programming your neuromuscular systems to do the movement correctly.[14] You can’t rush this, so it’s weightier not to start off too heavy.[15]

When is it time to move up in resistance?

The NSCA has a 2-for-2 rule that recommends:[16]

If a person can do two reps (or more) over their set goal, then they should increase the load.

How much should you increase weight by?

  • For less trained people (i.e., beginners), it is recommended that for upper soul exercises you increase the load by 2 – 5 pounds and by 5 – 10 pounds for lower soul exercises.
  • For increasingly trained people (i.e., advanced), it is recommended that for upper soul exercises you increase the load by 5 – 10 pounds or increasingly and by 10 – 15 pounds or increasingly for lower soul exercises

I will say, if you’re doing exercises with just your soul weight, you need to make each exercise increasingly difficult as you get in shape – once you get past 20 reps for a particular exercise and you’re not gassed, it’s time to mix things up.

That’s the key to “Progressive Overload,” as Mentor Jim explains in this video:

Can you do 20 push-ups no problem? It’s time to start mixing them up to be increasingly challenging. Pick a variation from this article and make yourself work for it!

20 bodyweight squats too easy? Hold some weights upper whilom your throne as you do the next set. Eventually, you can scale up to do exercises like the pistol squat:

The one legged "pistol" squat is a unconfined wide bodyweight movement.

Looking for increasingly bodyweight exercises? Trammels out the list of our favorite 42 bodyweight exercises you can do anywhere.

And if you’re not sure how to scale bodyweight movements, or you are interested in mixing things up and want guidance…

Step #6: How Long Should I Exercise For? How Long Should My Workout Be?

What workout does this LEGO do? Does he have a mentor build him his workout routine?

Easy answer: 45 minutes to an hour.

Longer answer: If you’re doing 15-25 sets of total exercise (3-5 sets for your 5 exercises), you should be worldly-wise to get everything washed-up within that 45-minute block.[17]

Now, factor in a five or ten-minute warm-up, and then some stretching afterward, and the workout can go a little bit longer.[18]

If you can go for over an hour and you’re not completely worn out, try increasing the intensity.

Less time, increasingly intensity, largest results.

What if you don’t have 45 minutes?

Do the weightier you can![19]

What’s that? You want to build some cardio into your weight training.

That’s where this next section comes in.

Step #7: How to Create Supersets and Spin Training Workouts

Kettlebells can be used in circuits to help build a perfect workout.

Strength training in a circuit training workout is the most efficient way to shrivel fat when exercising:[20]

  • You’re getting a cardiovascular workout by unceasingly moving from exercise to exercise.
  • You’re exercising variegated muscles when to back, giving each muscle group a endangerment to recover, but in a condensed value of time. Efficiency for the win!

If you’re familiar with CrossFit, many of the workouts are built on spin principles.

This is moreover the most constructive way to make you involuntarily swear at inanimate objects because you’re so tired and write-up up.

We’re going to imbricate TWO things here:

  • Supersets (or successive sets).
  • Workout circuits.


The NSCA defines it as:[21]

A superset is performing two exercises in a row on two variegated muscle groups.

For example, a superset could squint like:

  • Performing a set of squats
  • Waiting one minute
  • Performing a set of dumbbell presses
  • Waiting one minute
  • Then doing your next set of squats

And so on.

Because you’re exercising two completely variegated muscle groups, you can exercise one while the other is “resting.”

You’re now getting the same workout washed-up in half the time.

Captain Marvel is pumped she has a plan to build muscle.

Also, considering you’re resting less, your soul has to work harder so your heart is getting a workout too. Jackpot.

Let’s see how this would play out in a sample workout:

  • Lunges successive with incline dumbbell presses, four sets each, one minute between sets.
  • Wait a few minutes to reservation your vapor and get set for your next two exercises.
  • Straight leg deadlifts successive with wide-grip pull-ups, four sets each, one minute between sets.
  • 3 Sets of planks, stretch, and get the hell out of there!


A spin requires you to do one set for EVERY exercise, one without the other, without stopping.

Our very own Mentor Lauren explains it here:

After you’ve washed-up one set of each exercise in succession, you then repeat the process two, or three, or four increasingly times.[22]

I’ve written well-nigh multiple bodyweight circuits here on the site:

You can download our Beginner Bodyweight Worksheet too to help you get started:

We have moreover 15 FREE circuits you can follow in our big Spin Training roundup guide!

And lastly, we love towers spin training routines for our Coaching Clients – and we’d love to build them for you too:

Step #8: How Many Days per Week Should I Train?

Deadlifts make a unconfined wing when you build your own workout.

We get this question quite a bit, usually from overeager beavers who decide they are going to go from “sitting on the hovel watching The Office on repeat” to “exercising 7 days per week.”

I would teach something different.

I midpoint you can still watch The Office…

You can build muscle while watching the office!

…but you don’t need to be training 7 days a week!

We don’t want you urgent out quickly and falling when to square one, a snooping we mention in our guide “How Often Should I Work Out?

Instead, focus on towers proper habits and set a goal of 2-3 full-body workouts per week.[23]

For starters, your muscles don’t get built in the gym.

They unquestionably get broken down in the gym, and then get rebuilt stronger while you’re resting…watching The Office.[24]

By giving your muscles 48 hours to recover between workouts, expressly when training heavy, you’ll stay injury-free and get stronger.[25]

A Monday-Wednesday-Friday workout routine works well to ensure unbearable time to recover, expressly when you are just getting started.

If you want to do Tuesday-Thursday-Saturday, or Sunday-Tuesday-Thursday, great.

Personally, I stuck with a Monday-Wednesday-Friday full day routine for nearly 10 years and just focused on getting stronger with each movement.

These days, I train on Monday-Wednesday-Thursday-Saturday (my workouts on Wednesday and Thursday don’t work the same muscles!)

“But Steve, what if I WANT to exercise on my off days?” That’s fine!

Just pick “exercise” that’s fun for you and that won’t frazzle your muscles.[26][[26]]However, don’t forget that recovery is key to preventing injuries and permitting the soul to rebuild itself without the stress of exercise. If you are looking to exercise on your off days we suggest that you cross-train. Cross-training involves engaging in a training routine or exercises that are variegated from what you normally would do. For example, if you unchangingly run for cardio, we would suggest that you transpiration things up and go on the elliptical or bike. This allows you to stay zippy on your off days while moreover permitting the muscles that are unchangingly stressed from running to rest and recuperate. (Haff G, Triplett NT. (2016). Essentials of strength training and conditioning. Fourth edition. Champaign, IL: Human Kinetics).[[25]]

Also, here’s a lifehack: Program your workouts INTO your Google timetable (or Outlook).

You’re much increasingly likely to do a workout that has been planned for in your work week!

Alternatively, you can hire a coach to program your workouts for you, so every day you know exactly what you need to do!

Learn how our NF Coaching Program can help you reach your goals

Step #9: Alimony Track Of Everything!

A photo of someone journaling their fitness progress.

Last but not least, keep a workout journal!

As they say, that which gets measured gets improved.

You should be getting stronger, faster, or increasingly fit with each day of exercise.

Around these parts, we say “Level up your life, every single day.

So track and measure your progress!

Things to track and record for your workout:

  • Can lift increasingly weight?
  • Can you lift the same value of weight increasingly times than before?
  • Can finish the same routine faster than before?

If you see your numbers improving (more weight, faster times, etc.), then you’re getting stronger and gaining increasingly lean muscle mass![27]


Personally, I track all of my workouts in Evernote.

I note the sets, reps, weight, and date.

I have over 1,000 workouts in my folder, which makes it super simple to see what I did last month, or plane last year, and to make sure I’m improving!

Evernote can be unconfined to track the workout you build.

You can use an very notebook, a bullet journal, an Excel spreadsheet, a workout app, or a Word document.

Don’t overcomplicate it:

  1. Write lanugo the stage and your sets, reps, and weight for each exercise.
  2. Compare yourself to your previous workout with those exercises.
  3. Focus on getting stronger (more reps, heavier weight, an spare set, etc.)
  4. Repeat.

Do this with a workout you’ve built, and you WILL get results. I promise.[28]

Here’s how to properly track your progress and set a new personal best every time you train.

Steve, Just Build a Workout For Me!

Inverted rows, like shown here, can make a unconfined wing to a workout. If you build your own workout, make sure to include a pull exercise like this.

If you’re looking for sample workouts to build off of, take one of the 6 Workouts in our “Gym 101” guide.

Or if you want a plan to follow, pick one of our 15 Spin Training Routines!

If you want to build from scratch, great! Let’s unravel it lanugo into easy chunks with this recap:

  • ALWAYS warm up – 5-10 minutes on a bike, rowing machine, jumping jacks, run up and lanugo your stairs, etc. Get the thoroughbred flowing and your muscles warm.[29]
  • Pick one exercise for each big muscle group – quads, stump and hamstrings, push, pull, and core.[30]
  • Do 3-5 sets for each exercise.
  • Do 5-10 reps per set for each exercise.
  • Determine how many reps and how long you’ll wait between sets for each exercise. Keep it simple. 60 seconds.[31]
  • Increase your efficiency and work your heart by doing supersets or circuits. This results in a higher EPOC meaning greater caloric expenditure and weight loss!
  • Keep your workout to under an hour.[32]
  • Stretch AFTER your workout.[33]
  • Write everything down![34]
  • Give yourself permission to mess up, learn a little, and alimony improving as you train increasingly regularly!

More often than not, when I email people when and tell them how to build their own workout, they often respond with:

“Steve, can’t you just TELL me what to do? I’m wrung of towers a crappy workout.”

Why we built THREE options for people like that:

1) If you are somebody that wants to know they are pursuit a program that is tailor-made for their life and situation and goals, trammels out our Online Coaching Program.

You’ll work with our certified NF instructors who will get to know you largest than you know yourself and program your workouts and nutrition for you.

2) Exercising at home and need a plan to follow? Trammels out Nerd Fitness Journey!

Our fun habit-building app helps you exercise increasingly frequently, eat healthier, and level up your life (literally). Plus, NF Journey will build a workout for you!

Try your self-ruling trial right here:

3) Join the Rebellion (our self-ruling community) and I’ll send you self-ruling guides, workouts, and worksheets that you can read at your leisure.

We need good people like you!

I certainly encourage you to try and build your own workout routine.

It can really help you develop a sense of excitement and pride when you start to get in shape based on your workout!

If you have increasingly questions, or have a workout program you’re really proud of, share it in the comments below!


PS: Check out the rest of our beginner content. I promise, it kicks ass 🙂


Photo Sources: mdwombat, joshtasman: Question Finger 6, black.zack00: Yeaaaah…. Surprise ladies!!, Sterling College: Sterling Gym, ako_law: Stopwatch, black.zack00: Boxing a gentleman’s sport, Photographing Travis: Kettlebells. ahockley: DDC Stuff Sheath and EEEK Field Notes, Ivan Kruk ©

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