2 Minute Crash Course: Programming for Strength and Muscle

Programming 101: The Basic Templates

Upper Body Workout

Vertical pull

Horizontal push

Horizontal pull

Vertical push OR lateral raise (shoulder isolation)

Bicep isolation 

Tricep isolation 

Leg Workout

Squat/lunge

Hinge

Secondary squat/lunge or quad/hamstring isolation 

Calf isolation 

Full Body Workout

Pull (horizontal or vertical)

Squat/lunge

Push (horizontal or vertical)

Hinge

Bicep isolation 

Tricep isolation 

These are the basic structures for most workouts. You can do more, but the exercise patterns listed are the baseline. If you want to add more just throw it in at the end. 

2-3 sets per exercise is kind of the standard. You may do more if you wish. I typically do just 2 sets per exercise with these templates.

Lift 2-4 days per week. On other days, do some general activity or active rest. Always prioritize movement each day, but it's probably best to not "strength train" (hard) more than 4 days per week on a regular basis.

I like "warming up" by doing an ab exercise for a couple sets before the workout. This could be a typical ab flexion exercise (leg raises, crunches, etc), or anti-rotation exercise (pallof press, suit case carry, side plank), or it can be a rotational exercise (side to side medicine ball slams, wood chops, heel touch crunches, etc). Sometimes it's just a farmers carry or front rack carry/march.

Use these templates. You can alternate between upper/lower workouts 2-4 days per week. Or you may do 2-3 full body workouts per week. You could even do full body, upper, legs (or any order – maybe legs, upper, full body) 3 days per week.

Implement specific exercises for each movement pattern that fits your personal needs and preferences. Get stronger on those exercises using a moderate rep range (5-12 reps per set). Be consistent.

That's basically the – hypothetical – textbook summary of strength & muscle building advice. Now all you've got to do is dial in the nutrition and sleep. More on that later.

Have a fantastic day.