Everyone and their Nan seem to reckon they’re Insta- famous and capable of offering the best workout plan of 2018. Thanks for the advice, but if you look like you’d struggle to lift up your own head after an actual session, I’ll pass.
So where do you actually need to look? Where and what are the best free workout plans of 2018?The Basics
The basics are where it’s at, they’re your bread and butter and shouldn’t be messed with. If you want to build a bit of strength, gain muscle or get leaner - there’s only so many ways you can do a squat, bench or deadlift. It doesn’t take a genius to see that good form with these three exercises alone will do plenty of favours for your fitness.
Next up, you know you want to progress right? So, it’s usually a good place to start to actually have a programme in place. Programmes are seriously underrated and separate those who know what they’re doing with those who turn up in jeans and swing a kettlebell into the ceiling. Make sure you follow a program, something you can measure with progression, so you can see yourself getting stronger. Stronger = Bigger.
Know where to look. Now, this is the big one. You’ll usually get a feeling from a source as to how reliable the information actually is. We like to stick to top YouTubers, credited sources and sites like BodyBuilding.com over ad-heavy sites like Men’s Health or Men’s Fitness. Take everything with a grain of salt, and you should be okay. Just because someone’s big doesn’t mean they know what they’re talking about - could just be that they’re full of juice.
YouTube is a great source for everything from finding out how often to feed a pet hedgehog to how to get started in the stock exchange, so it’s no surprise that there’s plenty of tips and tricks available.
We’ve found a great source in Northern lad Joe Delaney talking about the importance of implementing a programme for your training. If you don’t mind watching a topless 20-something prance around a kitchen talking occasional rubbish - it’s one of the most thought-provoking training videos we’ve actually come across.
Jeff Nippard, full-time YouTuber and part-time scientist-researcher is another great personality, albeit on the totally opposite end of the spectrum. Jeff’s series on training basics, theory and fundamentals is a great watch with several chapters covering everything you need to know.
Watch this pair of videos and not only will you get an idea as to what you’re going to need to do to start a programme, but you’ll get in a better mindset for training and a much better grasp of what is expected of you. Half the battle is knowledge, combine that with a bit of effort and motivation, and you’re onto a winner.
Everybody secretly loves going for a nose on bodybuilding.com, even if it is to rip Steve Cook’s ‘Big Man On Campus’. However, if you look carefully, you’ll find some credible sources and great programmes to follow for free - that is - before they started to charge $8.99 to view them. It is well worth taking advantage of the free training before you commit your pennies unless you are seriously invested in their programme and format.
Starting Strength (SS) brings back tonnes of memories from when we were starting out with various phases. Starting Strength is often considered for novices, but can and will work for any experience level. Especially as it teaches you the correct form from the get-go.
Starting Strength has a huge following and is the usually recommended programme for anyone new to a fitness journey - and it’s no different here. With a strong base you can go a long way, and with a suit-all beginner programme, you’ll be ahead of the curve and fast!
5/3/1 Strength Training
If you want to put on strength reliably, then look no further than Jim Wendler and his 5/3/1 programme for a widely regarded incredible schedule.
Although frequency may not be as you’re used to if you’re following a normal bro-split (arms one day, chest the next, back the next etc.), the results can’t be argued with, and serious strength will be seen with the 5/3/1 programme.
Push Pull Legs (PPL)
A Push Pull Legs (PPL) routine is our recommended routine for purely hypertrophy based training - that’s trying to build as much muscle as possible.
PPL training involves three central workouts, six times a week with an A and B option for each central workout. These are push movements (so chest, shoulders and triceps), pull moves (back and biceps) and leg movements (quads, hamstrings and calves).
The idea is to maximise frequency without compromising recovery time which leads to muscle stimulation and in turn, serious gains and size improvements.
Which Free Workout Is For You?
So there you have it, our free workout plans, and a whole lot of video learning, for 2018. Please give them a try and see what you like, what you don’t and what works for you and be sure to let us know!