Confused about training?
You’re not alone. In fact, one of the most frequently asked questions I get is, “What exercises should I do?”. While there is no one size fits all approach, there are key foundational moves that should be included in every program. This is why I created your ultimate training guide.
Nothing fancy here, complicated routines, or weird exercises you see “fitness gurus” doing on Instagram. Simple and effective. While there are thousands of programs and routines out there we’re going to simplify things and make training a lot easier. Remember, train smarter not harder.
The following guide is divided into three basic training concepts: pushing, pulling, and leg work. I’ve found this to be the best way to achieve a whole body functional workout which you can easily get done with only 3 workout days per week. Sure it can get more detailed and more specific but for now, we’ll keep it simple as this.
It can be very easy to start complicating things because within each concept there are TONS of individual exercises to chose from. But again, the following are the most beneficial and effective in my opinion. They cover the body from head to toe, burn the most calories, and most importantly provide a balanced routine.
Depending on the number of training days you can choose how many exercises in each group you do. For instance, if you’re working full-body then two exercises of each should suffice. Whereas, if you’re doing a push-pull-leg routine then three to four exercises would be best.
Nevertheless, this ultimate training guide should make designing your own program a bit easier. Do me a favor and don’t overthink things. Just get to the gym, park, and get workin’. Feel how your body responds, build a strong foundation, and tweak things as you go.
Also, one more thing before I get into the actual exercises. Please make sure to fuel properly before training. Check out my perfect guide to pre-workout nutrition post for important tips.
*For the best all-natural, creatine free pre-workout click image below!
1. Pushing Exercises (6-12 reps each)
- Bench press
- Incline press
- Overhead shoulder press
- Arnold DB press
- Tricep dips
- Overhead tricep extensions
*Develops chest, triceps, and shoulders.
2. Pulling Exercises (6-15 reps each)
- Barbell deadlifts
- Barbell rows
- One arm DB rows
- Pull-ups and chin-ups
- TRX rows
- Face pulls and reverse DB flys
*Develops back, biceps, and posterior deltoids.
3. Leg Exercises (6-15 reps each)
- Barbell squats.
- Leg press.
- Hip thrusts.
- Hamstring curls.
- Calve raises.
*Develops glutes, quads, and hamstrings.
Remember, progression is key!
Aim to give your best effort and improve each session. I always like to say, “get comfortable with being uncomfortable”. Don’t take it to the extreme though. Pace yourself, rest between sets, and find out what is the best training split for you.
With this ultimate training guide, you can now easily turn workout design into a simple task. As a beginner, a three-day routine is the most effective program to start with. Take my word for it because this program works!
So now, let me ask you…
What is the best training split for you?
Did this guide help you in any way?
Are you ready to begin making fitness a lifestyle thing?
Let me know below!
Please share this with anyone who might benefit!
P.S. If you would like to get personalized nutrition coaching from me just fill out the free form and let’s get to work.