So, if it's lower body day, I might do 3-5 sports. One or two may be squats, one or two may be hard lifts, and I may do another one-legged exercise, such as squatting or lunging. There may be some isolated jobs in the end. Maybe.
I really can't remember the last time I did leg stretching.
As for the actual exercise, I usually aim at a specific improvement method in a few weeks, and then do other things. So, for my squat, maybe I should do the front squat, I want to be as strong as possible, and then do other things. If my hinge movement is backward extension, it is the same. Then it is usually a one-legged action, such as dumbbell lunge.
I don't plan the number of repetitions-I just try to be stronger in all repetitions-for most sports, from 1 to 20, I will follow my PRs.
In excel.
Because I'm a nerd.
As for the number of collections, I will adjust them automatically. Every year, there is new research on automatic adjustment, which seems to be a promising way to ensure the greatest possible benefits. So, depending on many factors, I may do the exercise of 10 or 1. If it was just an exercise, I would do more exercises. If I use all kinds of sports, I will do less sports.
Usually, each mobile mode needs 8- 10 hard groups, which is the ideal situation shown in the literature.
More importantly, it feels right. I used to do crazy leg training-60-70 groups, almost all failed-but it didn't seem to help. They made me work like a human being for a week or so, but in terms of gains … not much.
If you are a beginner, a fixed schedule may be a good idea.
You don't really know yourself, so a more flexible schedule usually doesn't end well. You will eventually make slower progress. Or not at all. Or get hurt. It's hard to say.
But you don't have to write a training plan-if you are as busy as I am, more flexibility will help.
I notice a lot of men, and they will say:
"Hey, man, what are you doing?"
"I don't know. Do you want to make legs? "
"Of course, it suits me."
"How about squats, RDLs, squats and flexors?" "
"Of course, what ..."
This usually solves the problem well.