DIY

Don't fancy any of the off-the-peg workout plans? Putting together your own is less complicated than you might think - as long as you're honest with your answers to the following questions

How long have you been training?

If you’re a beginner, good news: you’ll make progress fast. To maximise results, focus on a few key compound movements and keep isolation moves to a minimum until you’ve built up a decent base of strength and a tolerance to training volume. If you’re more experienced in the gym, it might be time to switch up your movements to undo imbalances (concentrating on unilateral movements for a few weeks, for instance) or to target neglected areas (say, by doing Romanian deadlifts if your hamstrings are a weak spot in your squatting). Don’t try to train like a Mr Olympia athlete if it’s your first day in the gym.

What do you want to achieve?