Strength and Muscle Programming Simplified, Again

Strength and muscle programming is NOT complicated.

Pick 1-2 exercises for each of the main movement patterns.

Main Movement Patterns

Vertical push

Vertical pull

Horizontal push 

Horizontal pull

Squat/Lunge 

Hinge

Then, pick 1-2 exercises that cover the basic isolation movements.

Basic Isolation Movements

Bicep curl variation 

Tricep extension variation

Calf raise variation

Something for the abs (crunch/leg raise variation, loaded carries, etc)

Optional Isolations Depending on Goal and Needs

Lateral raise variation 

Rear delt/face pull variation 

Hamstring curl variation 

Forearm stuff

That's basically it. The first 6 movements are necessary. The first 4 isolation patterns are helpful. 

The last 3-4 isolation patterns are optional and interchangeable based on individual preferences.

Training Frequency

2-6 days per week. Frequency largely depends on training split, recovery ability, how long you want training sessions to last, and – lastly – personal preference.

The more frequently you train, the more you'll want to split up the exercises, and shorter sessions may be. The more infrequently you train, the more exercises, volume, and longer sessions will likely be.

If you're curious about specific programs and splits, feel free to peruse my blog/previous posts. I've shared sample templates for various training splits and frequencies about 100 billion times (probably). I've got plenty of free sample programs for Full Body, Upper/Lower, PPL, and even some other random splits on this blog/archived emails.

If you need more specific guidance, check the attached link and purchase a program or consider training online with me, 1-on-1 for $119 per month. All current, available options are in the link: https://www.trainerize.me/profile/benen/Benen.Karski/

I hope this helps.

Keep things stupid simple.

Have a great weekend, and as always, thanks for reading.