I have written a lot of programs as part of a service I offer as well as for my own clients and I understand not everyone wants a program designed for them. If you're looking to design your own workout, there are often a lot of variables to take into consideration, especially if you're thinking more long term.
It's something that can be as complicated and as technical as you want to make it or alternatively you can just make sure you have your main bases covered and apply simple progressions. I wanted to provide a few tips to help you with designing your own workouts.
Depending on what you might read from people such as JC Santana, Nick Tumminello, Dan John or the Girl Gone Strong team, there are some main exercise areas to include in your workouts:
1) Squat Variation / Level Change i.e. back squat; goblet squat; Reverse Lunge
2) Hip Hinge / Deadlift i.e. Romanian Deadlift; 1 - Leg Romanian Deadlift; Rack Pulls; Deadlifts
3) Vertical & Horizontal Pulling: i.e. Chin Ups; Back Rows; Bicep Curls
4) Vertical & Horizontal Pushing / Pressing i.e. dumbbell chest press, incline chest press, shoulder press; tricep dips
5) Rotation / Anti Rotation i.e. Deadbugs; Pallof Press; Woodchoppers
6) Loaded Carries i.e. Farmers Carry; 1 - Arm Farmers Carry; Racked Position Carries
Progression methods: Add more reps; Add more weight; reduce rest times; add more sets; increase difficulty of exercise variation
In its simplest form, have 2 - 4 exercises for each pillar and you can build that into a few workouts - you don't have to include them in every workout, just cover them over the course of the week.
As the photo shows, I combined these into some supersets and a few single sets for one of my workouts. There is so much variety so play around with exercises and combinations to see what works best for you.
For rep ranges, I like to use a variety of ranges such as 5 - 8, 8 - 12 and 12 - 15. I find it is better than trying to stick to just 1 particular rep range. Mix it up in your workouts, I prefer to use all the rep ranges within each workout
Add some basic progression methods to follow for up to 12 weeks and you've developed your own program.
If you're looking to target a specific area more (please, please, PLEASE, for the millionth time note, YOU CAN NOT SPOT REDUCE AN AREA), then include a few more exercises that will help to bring that body part / area up. For example if you're wanting some booty gains (yeah, I typed that) then put more of a focus on exercises such as squats, lunges, glute bridges and hip lifts.
There you go, some basic tips to build your own highly effective workouts and develop them into programs. Of course there are more complex and advanced layers you can continue to add when designing your own workout, to begin with though keep it simple.
If you have any questions or need help with your own programs then get in touch and I'll be happy to help.
This is my, mostly, Personal Trainer musings and information which I hope you'll find helpful!