November 2025 Lifting Club Programs: Full Body Program, Lightning WOD Squad Program, and an Upper/Lower Program

What's up, everybody! Happy November!

This month I'm sharing a program DUMP. 

First will be the official November Lifting Club Program: Full Body Low Volume.

Then, I'll share the Lightning WOD Squad program for this month.

After that, I'll provide a little spin-off variation of The Lifting Club's full body plan.

Finally, I'll finish with the Upper/Lower Program that I'll be running with a 4-5 day per week frequency this month (my Old Faithful plan, so to speak).

Let's dive in...

Full Body Low Volume

I like this program a lot and use it with most of my clients. Sometimes I'll superset 2 exercises or even pair 3 together in a circuit.

This sort of program is ideal for those that want to train 2-4 days per week for 30-45 minutes per session. 

Each session is just 5 exercises:

Push

Pull

Lower body

Accessory/isolation for arms

Secondary accessory/isolation exercise for whatever you want (side delts, calves, hamstrings, glutes, etc)

We split up horizontal and vertical pushes, horizontal and vertical pulls, and do a squat pattern and hinge pattern on alternate sessions.

However, while this is full body, there's enough variation in exercise selection each session – such as vertical push and pull one day, horizontal push and pull the other, squats one day and hinges on another day, biceps one day and triceps on a different day – that you could train much more frequently, even on consecutive days. And because the volume each session is moderate (10-15 total sets per session) you'll likely not be super fatigued or incredibly sore that you could train 5 or even 6 days per week with this program, if you plan appropriately.

Without further adieu, here's the FBLV program for consistent, practical long term muscle and strength gains.

Enjoy!

FBLV

warm up circuit for 2-3 rounds before all workouts (see this article for specific warm up circuit templates https://www.30minutephysique.com/post/morning-coffee-ponderings-warm-up-circuits-and-daily-exercise):

1. glute bridges OR clam shells OR kettlebell swings/cleans/snatches/clean & jerks

2. band pull aparts OR bent over rear delt flyes OR face pulls (cable, rings, or TRX) OR TRX T drill KB haloes OR Indian clubs x 10-20 reps

3. core (sample options: leg raise, frog situp, loaded carries, side planks, Copenhagen planks, leg raises, double crunch, dead bugs, ab wheel rollouts, inch worms, KB windmills) 

4. Jump Rope OR calf raises x 25-100 reps

FBLV Session A

Ex 1: incline DB bench press or pushups-2-3x6-12 or 2-3 x max

Ex 2: Single arm rows-2-3x6-12

Ex 3: B stance RDL, single leg RDL, kettlebell swings-2-3x10-15

Ex 4: bicep curl variation-2-3x6-12

Ex 5: lateral raises or upright rows OR kettlebell swings, cleans, snatches, or leg curls-2-3x10-15

FBLV Session B

Ex 1: overhead press or clean & press-2-3x5-10

Ex 2: pullups or lat pulldowns-2-3x5-8

Ex 3: Bulgarian split squats, step ups, offset alternating reverse lunges, step up to reverse lunge, potato sack squats, front squats, goblet squats, or box squats-2-3x8-12

Ex 4: tricep extension variation-2-3x10-15

Ex 5: calf raises-2-3x10-15

Experiment and see what training frequencies, volumes, and intensities work best for you.

Simple enough?

Repeat these 2 sessions for 2-6 total sessions per week. Progressively overload, stay consistent, and mind your recovery (taking rest days, finding your ideal frequency, eating lots of protein + fruits + veggies, sleeping well).

Lightning WOD Squad Program: FBLV Minimalist 

This is the same program but we're only doing the Push, Pull, and Leg exercises each session. It's great for those with minimum time or those who simply don't care about maximizing their arms, calves, and side delts (sounds crazy to me, but I know there's a time and a place where people just want the major 80% without the minor 20%).

These 2 routines should take just 15-20 minutes to complete. You can do exercises as straight sets (one at a time), or you can pair the 3 exercises each day into a circuit, which will likely save time while also getting the heart rate up a little more. The choice is yours.

Train at least 2 days per week, but feel free to train up to 6 days per week if you're able to recover. 

Do the same style of warm-up routine as shared above during the FBLV program.

FBLV Minimalist Session A

Ex 1: incline DB bench press or pushups-2-3x6-12 or 2-3 x max

Ex 2: Single arm rows-2-3x6-12

Ex 3: B stance RDL, single leg RDL, kettlebell swings-2-3x10-15

FBLV Minimalist Session B

Ex 1: overhead press or clean & press-2-3x5-10

Ex 2: pullups or lat pulldowns-2-3x5-8

Ex 3: Bulgarian split squats, step ups, offset reverse lunges, step up to reverse lunge, potato sack squats, front squats, goblet squats, tactical clean & reverse lunge, or box squats-2-3x8-12

Bonus Plan: Muscle Building Circuit Program (MBC1)

What is this program or philosophy, and who is it for?

Muscle Building Circuits are for anyone looking to:

1. Build muscle

2. Lose body fat

3. Increase strength 

4. Improve conditioning 

With that said, I think the general philosophy of muscle building circuits appeals to everyone, or at least all of you bothering to read this right now. 

Muscle building circuits are simple:

Take 2-3 exercises that work different muscle groups and train them back to back in circuit fashion for 2-3 sets. Do exercise 1, rest 30-60 seconds, do exercise 2, rest 30-60 seconds, do exercise 3, rest 30-60 seconds, then repeat the circuit starting round 2 with exercise 1.

The last 2 exercises each session are completed as a superset – which is just a circuit of 2 exercises.

I love this training style. 

In my personal 1-on-1 coaching world, it keeps both the trainer (me) and the client engaged and focused the entire session. 

This works when training myself, too. I don't like sitting around waisting between sets. I understand I need it. Heck, I'm tired and the muscles I just trained a cramping. But I want to be doing something, anything to maximize my time when training so that I can get the most, quality work done in minimum time. 

While after a set of pushups to near failure my chest may be cramping like the hamstrings of a dehydrated last minute marathon participant, my back and biceps feel fine...so why not knock out some rows? After that, my back and biceps are pumped, but hey, here's this cute kettlebell in front of me, why don't I huck it between my legs and swing it up to chest height 10-15 times, or however many reps I can muster? I think that sounds swell.

Welp, now I'm cooked, but let me catch my breath for a minute, and then I'll get back to my pushups. Golly gee willigers, this is a time efficient solution to training for hypertrophy! And my goodness, what great fun I'm having doing it!!

(That's the exact thought process everyone has while doing their first muscle building circuit workout. Scouts honor 🖖🫡).

Isn't that just brilliant? It is. And there's a reason personal trainers have used similar muscle building or strength training circuits like this for decades with clients. And you know, we might even get a little auxiliary benefit of mildly training our cardiovascular system at the same time.

Muscle building circuits = more muscle + better conditioning + more strength + less time required. 

Glorious. 

Below, I'm sharing the Full Body Muscle Building Circuit Program. 

Since the volume per session is low-moderate, you can train extremely frequently (if you like frequent training, as I do). You may need to undulate your intensity to do very high frequencies, depending on how you feel day to day, but one could certainly use either of these programs to practice high frequency training giving yourself 5 or 6 sessions per week.

Undulating your intensity simply means: training harder, closer to failure some days while taking it easier, but still training, albeit, further away from failure, on other days. 

Experiment and see what training frequencies, volumes, and intensities work best for you. For most people, 2-4 days per week will be best. So why not just shoot for 3 days per week and then adjust from there based on how you feel after 4 weeks? Go for it!

Muscle Building Circuit Program 1 (MBC1): Full Body (FB)

warm up circuit for 2-3 rounds before all workouts (see this article for specific warm up circuit templates https://www.30minutephysique.com/post/morning-coffee-ponderings-warm-up-circuits-and-daily-exercise):

1. glute bridges OR clam shells OR kettlebell swings/cleans/snatches/clean & jerks

2. band pull aparts OR bent over rear delt flyes OR face pulls (cable, rings, or TRX) OR TRX T drill KB haloes OR Indian clubs x 10-20 reps

3. core (sample options: leg raise, frog situp, loaded carries, side planks, Copenhagen planks, leg raises, double crunch, dead bugs, ab wheel rollouts, inch worms, KB windmills) 

4. Jump Rope OR calf raises x 25-100 reps

MBC1 Session A

A1: incline DB bench press or pushups-2-3x6-12 or 2-5 x max

A2: Single arm rows-2-3x6-12

A3: B stance RDL, single leg RDL, kettlebell swings-2-3x10-15

B1: bicep curl variation-2-3x6-12

B2: lateral raises or upright OR kettlebell swings or leg curls-2-3x10-15

MBC1 Session B

A1: overhead press or clean & press-2-3x5-10

A2: pullups or lat pulldowns-2-3x5-8

A3: Bulgarian split squats, step ups, offset reverse lunges, or step up to reverse lunge, potato sack squats, front squats, goblet squats, box squats-2-3x8-12

B1: tricep extension variation-2-3x10-15

B2: calf raises-2-3x10-15

Muscle Made Easy 54X (My faithful old Upper/Lower program)

This plan is similar to MME 5X but we do just 4 exercises on lower body days. I find this is more sustainable long term and it's much more manageable to keep leg days around the 30 minute mark when doing 4 exercises instead of 5.

I like brief sessions. To keep sessions brief, I just keep my rest periods short while doing 2-3 sets. This program is all about getting more jacked.

Volume is low-moderate and training frequency is 3-5 days per week.

If you really enjoy frequency, you could do an alternating 4-5 day per week upper/lower schedule following a plan of 2 days on, 1 day off, repeated. I tend to really love this 2 days on, 1 day off schedule. It gets me into a good rhythm.

Upper

Lower

Rest

Upper

Lower

Rest

Upper

Lower

Rest

With that said, I'm flexible and if I need to take 2 days off consecutively or a day of between upper and lower sessions, I listen to my body or whatever is going on in my life schedule that's impacting my gym schedule, and adjust. I am content as long as I'm getting at least 3 sessions per week with this program.

WARM UP CIRCUIT for 2-3 rounds before all workouts (see this article for specific warm up circuit templates https://www.30minutephysique.com/post/morning-coffee-ponderings-warm-up-circuits-and-daily-exercise):

1. glute bridges OR clam shells OR kettlebell swings/cleans/snatches/clean & jerks

2. band pull aparts OR bent over rear delt flyes OR face pulls (cable, rings, or TRX) OR TRX T drill KB haloes OR Indian clubs x 10-20 reps

3. core (sample options: leg raise, frog situp, loaded carries, side planks, Copenhagen planks, leg raises, double crunch, dead bugs, ab wheel rollouts, inch worms, KB windmills) 

4. Jump Rope OR calf raises x 25-100 reps

My preferred program variation below. Train 3-5 days per week. 4 days works great, alternating between upper and lower, in succession. 

If doing 3 days per week, alternate between upper, lower, upper one week, then lower, upper, lower the next week. 

4 days per week or continuous, every other day schedule, are ideal.

Upper A

Ex 1: incline DB bench press-2-3x6-12 OR pushups-3-4x10-30

Ex 2: single arm rows OR dead stop alternating rows-3-4x6-12

Ex 3: lateral raise variation or upright row variation-2-3x10-15

Ex 4: incline dumbbell curls-2-3x6-12

Ex 5: (single arm or 2 arm) cable/band pushdowns OR skull crusher variation-2-3x10-15

Lower A

Ex 1: Bulgarian split squats OR reverse lunges OR front squat variation-2-3x8-12

Ex 2: single leg or B stance RDL, kickstand Bulgarian RDL, or kettlebell swings-2-3x10-15

Ex 3: box step ups or offset alternating reverse lunges or box step ups to reverse lunges-2-3x8-12 per leg

Ex 4: kettlebell swings or leg curls or calf raises-2-3x10-15

Upper B

Ex 1: clean & press/overhead press variation-2-3x5-10

Ex 2: pullups-3-4x5-8 OR lat pulldown-3-4x6-10

Ex 3: flat/incline DB bench press-2-3x6-12 OR pushups-3-4x10-30

Ex 4: concentration curls or spider curls-2-3x6-12

Ex 5: overhead tricep extension variation-2-3x10-15

Lower B

Ex 1: Bulgarian split squats OR alternating reverse lunges OR front squat variation-2-3x8-12

Ex 2: single leg or B stance RDL, kickstand Bulgarian RDL, or kettlebell swings-2-3x10-15

Ex 3: box step ups or offset alternating reverse lunges or box step ups to reverse lunges-2-3x8-12 per leg 

Ex 5: kettlebell swings or leg curls or calf raises-2-3x10-15

Pullups and rows are done for 3-4 sets instead of 2-3 sets. I like doing more volume for the back and feel it responds well to it. Always do 1 more set of "pulls/back" than other upper body exercises. If doing pushups, I encourage you to do 3-4 sets.

Alright, folks. That's a lot of information. You've got 4 programs to choose from, and, quite honestly, most people could work these 4 programs for the rest of their lives. So chop-cop! Get to it. Pick 1 of the above programs, use it this month, and make progress. 

Commit to being consistent and disciplined to a training program and you will find not only your body begins to transform, but your entire life, as well.

Let's make this an incredible month! 

Godspeed, friends.