Editable Workout Template: Fill & Download for Free

I’m not saying this is you by any means but my first reaction were these memes comparing a “bro-split”to “smart programming”. Please take it with a grain of salt, 90% of lifters, myself included, started with a “bro-split” program. More info below the memes.Bro Split ProgramPros:Easy to follow and make for yourself. Assign one or two body parts per day and do a bunch of exercises that focus on that muscle.Gives you a nice pump. Because of the high volume on a given day, lots of blood flows to the muscle and makes them bigger and more vascular and it just feels good.It makes sense at a surface level: this is what body builders do, I want to look like a body builder, ergo I will do the thing that body builders do.Body builders, especially those using PEDs (not inherently a bad thing, but that’s a separate topic) can get great results from this type of split.Generally “good enough” for most people to be generally healthy and maintain a slightly above average body and just not being obese.Cons:Not enough weekly frequency for muscle growth and strength gains.Usually limited progressive overload.Often (not always) neglects legs and the posterior chainYou often (not always) have to do a lot of exercises each day to get a good workout (i.e. bench, incline bench, flies, dips, tricep pushdowns, pushups)Often (not always) neglects big compound movements that have been proven by research to increase testosterone levels and muscle growth even in muscles not used in the particular exercise. AKA heavy squats (to proper depth!) and heavy deadlifts.You’re (most likely) not a pro body builder and doing all of the other things pro body builders do such as extremely strict diets, proper sleep, and PEDsPowerlifting / Strongman / Crossfit / General FitnessMost of these programs will be full body (or close to it) each day in one form or another. For example as a powerlifter my program generally looks like this:Monday: Squat, Bench, ShouldersWednesday: Deadlift, Bench Alternate, RowsFriday: Squat Alternate, Bench Alternate, RowsSaturday: Deadlift Alternate, Overhead Press, Arms (cuz even powerlifters do curls for the girls!)And each day as time permits I add some quick abs and sometimes superset the last exercise with something antogostic (i.e. rows with a press).Pros:Greater weekly frequency allows your muscles to fatigue and recover more often. You (most likely) and most people do not and cannot train so intense that a specific muscle group can’t recover in 24–48 hours. True, you won’t do heavy deadlift singles every other day or even every week, but you can do a heavy 3x3 deadlift on Tuesday and do 4x8 RDLs on Saturday, plus squats on the other days.Workouts are generally shorter with fewer exercises, but with the same, if not better, intensity.Programs are often designed to progressively overload compound movements like the squat, bench, deadlift, row, and overhead press.Programs often focus on the legs and posterior chain and if anything Strongman and Crossfit programs might neglect the bench press because it is not a specific part of that sport.Personally, I find these types of programs to be more fun and diverse. Even if the names of the exercise don’t change week to week, your sets and reps will. In powerlifting and strongman you typically start with a few weeks of high volume and gradually move towards heavier weights for fewer reps.Generally more effective (for most people) at not just maintaining average physique, but building muscles and strength symmetrically throughout the body - aka no guys with boulder shoulders and chicken legs, and no girls with bubble butts and flabby triceps.Doesn’t require as strict of a diet to get good results. Yea you should still eat well but you don’t have to eat chicken and rice 4 times a day and you can have pizza and beer every once in a while.Cons:Generally a full body workout is more taxing than a brosplit workout, especially when you first switch to full body.Harder to make a program yourself without proper research or education. But there are free program templates available online as well as paid online coaching and programs available.Not as much of an immediate pump as body building splitsTo be fair I might be a little biased as well as not formally educated in exercise science or physiology or anything related. However, in my experience from going from bro-split to more full body I did a lot of research on both and have found what seems to be pretty credible sources explaining the benefits of progressive overload, greater frequency, heavy compound exercises for low reps, etc. Do your own research and find what works best for you.Edit: I don’t want to confuse the bro-split with true body-building. I would define the difference as the bro-split being upper body focused, mostly 3–4 sets of 10–12, with not much thought put into week to week progression. It is absolutely true that many body-builder’s programs are Chest Day, Arm Day, Back Day, Leg Day…. BUT it is much much more than that. Programmed properly and combined with great nutrition, body building can totally work. However my personal opinion is that most people will benefit more from and be more efficient with other weekly splits such as full body, push-pull-legs, etc. I think that full body workouts have a better balance of getting a good physique, gaining strength, and having a healthy body as compared to body building and definitely more than the stereo typical bro split.However my one big caveat will be this: if you like bro-splits or body building better than powerlifting / full body / crossfit etc and that will help you be consistent with going to the gym and actually enjoy yourself, then do it! It is much better to be a happy bro than a miserable powerlifter.Edit 2, copied from my reply to a comment below: The goal of the programs I run is always to get stronger which dictates most of the exercise selection and schedule/layout, but I often have a secondary goal as well such as athletic performance, conditioning, or maximum strength. I am currently preparing for a powerlifting meet so my short term goal is to maximize my strength for 1 rep.I generally recommend programming for strength because I think that even if aesthetics or general health and fitness is your long term goal, it can be much more efficient and effective to first get strong, and then to focus on other goals. Very rarely do you ever find someone who looks great and or is in great health, but are weak.

depends upon your interest, it may take 2weeks to learn complete basics, if you want to be an expert you have to workout more.Refer w3schools, tutorialpointDownload some templatesEdit those templatesdo small project as you can

Shortest answer - practice (but I believe you are looking for a bigger answer).So here we go.......Mostly PS is used for two reasons, 1) for photo editing and 2) for UI design (there are other usage of PS as well but lets limit our discussion to these two points).1) photo editing - OK! So you want to master PS so that you turn a dull photo into one awesome looking portrait (or landscape) everyone loves to see and click. Well, for this your friends are:Selection tool such as pen tool, lasso (with sub-options), magic wand,Refine edge tool to make a perfect selection on those pics where foreground is quite complex and your challenge is to change the background or editing the image to add some deapth into your image (e.g. selection a lady with hair flying in the air).Blending techniques to add quick effects into your photos to overcome those dull looking feel and add contrast with minimum or no effort (one trick is to copy your layer and change the blending mode to overlay, give it a try :) )Spot heal and stamp tool to clear those blemishes on face or other unwanted object you want to replace with another part of the image.Burn and Dodge tool to give that extra touchup on body (imagine editing a person doing workout and your task is to make the muscles look prominent)Masking is also there to do non-destructive editing. You don't want some part of your image, don't delete it mask it, in that way you always have a window to get it back when you need it.*This is not the entire list but few to start with.2) UI design - so you want to become one of those great designers who design the web and show us those cool website designs. Great, here's a list for you:Rectangular and elliptical marquee tool are the first one to help you create boxes (or area of your web page) since everything on web (or html precisely) starts with a box (div, span etc)Grids can be really handy in case you are creating a web template for alignment and measurement. Google for "grids for photoshop" and you will see thousands of those (however first few searches should be good enough to get you a grid system) and choose anyone of them as per your need and use them in every project, those are really good!!!Color palette is something you need to learn in order to come up with a good looking and eye catching theme. Matching color is a tricky and most important job in UI designer's profile. No matter how good your web page element's are placed, if your audience doesn't like the color its gone.Typography (fonts and properties) is another big thing in UI designer's task list. Everyone wants to see good looking fonts with proper spacing, size, thickness etc. In today's world, there're endless options to choose from and that's what make it even harder (more options, more confusion...). So spend time to select a font according to your audience (e.g. for kids use some comic type font to catch attention and make it fun looking thing, for professionals websites (such as company portfolio, online courses) use soothing font since they are here to gain the knowledge and not for fun.Shapes are also really useful when it comes to add some art (an icon for instance).* Google for webkit ui psds / shapes / color palette and you will find many of these shared by other designers to help the community. You can really save your time from creating your own color profile or designing a theme and spend it on your creativity. I am not saying use those assets as it is but get inspired from those designs and come up with your own unique one.For photo editing watch PhLearn videos on their website or youtube channel, those are excellent and made by professionals. They teach simple to expert level editing and its entertaining as you see how a normal looking image turned into a masterpiece.For UI design check out lynda videos, you will get good idea to start designing your own kit.I tried to answer your question as best as I could but there're always better answers to each question so suggestions are most welcome. I myself do both the things in PS (editing and design) and use these tools almost on daily basis.Happy editing / designing!!!