Workout Programs

Guide

Sets

Complete 3 sets for each exercise, except for the ab circuit, which is 30-60 seconds for each part.

Intensity

Generally speaking, you should be aiming for 2-3 reps from failure by the third set. The prescribed rep range determines whether the exercise will be focused on lighter or heavier weights.

Rest Periods

Rest 2-3 minutes for compound exercises and 60-90 seconds for accessory and stability exercises.

Frequency

There are three sample programs below for you to choose from: 3x Full Body, 4x Upper-Lower, 6x Push-Pull-Legs (PPL). You can choose an alternate frequency that fills the gaps with additional rest days.

Recovery

If you are still too sore from the last workout for that muscle group, do the workout but with lower intensity. If it is extreme enough, an additional rest day is fine.

Periodization

Each month, you will commit to a standardized rep range and switch the following month. The rep ranges for your compound lifts will switch between the three, but accessory and stability exercises will remain at "medium" for the "low" period and the ab circuit is unchanged. There are occasional recommended changes to exercise selection due to unilateral exercises not being great for low reps. Periods/rep ranges are as follows:

• Low: 5-8

• Medium: 8-12

• High: 12-20

Exercise Types

• Primary; Movement Categories

  • Compound: Multi-joint movements that recruit large muscle groups

    • Upper

      • Push (Chest & Triceps)

      • Pull (Back & Biceps)

    • Lower

      • Squat (Anterior Chain, Quad Focus)

      • Hinge (Posterior Chain, Hamstring or Glute Focus)

  • Accessory: Single-joint isolation movements to target specific areas (e.g., biceps, triceps)

  • Stability: Structural integrity, posture, and injury prevention (e.g., face pull, back extension)

  • Abs: Trunk stabilization and core strength

    • Lower

    • Rotational

    • Plank

    • Upper

• Secondary; Movement Modifiers

  • Load Distribution

• Bilateral: Left and right limbs work together to move a single load (e.g., Pull Ups, Squat)

• Unilateral: Limbs move independently (e.g., Single-Arm Rows, Lunges)

• Upper Body Direction

• Horizontal: Pushing/pulling away from or toward the chest (e.g., Flat Bench Press, Dumbbell Row)

• Vertical: Pushing/pulling overhead or downward (e.g., Shoulder Press, Pull Ups)