There are only 4 variables that can be manipulated during training. These are: Mode: what you do. Duration: how long you do it. Frequency: how often you do it. Intensity: how much effort you put into doing it. However, there are many, many combinations of these 4 variables.
When planning a workout think about how you are going to structure it using these 4 variables. If you are not sure how to proceed, seek out and use someone with expertise. For example: if you are training for strength and conditioning, consider paying for the knowledge of a NSCA (National Strength & Conditioning Association) CSCS (Certified Strength & Conditioning Specialist). These credentials mean that this trainer has the education and training to properly advise you. Spending some money now will save you in the long term: less injuries and more production from your workouts.
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