Do you want efficient results from your program but you don’t want to be spending hours in the gym everyday and counting every macro that enters your mouth- If so this is the article for you.The key to exercise programming is to be able to find the perfect dose(frequency, volume, intensity, exercise selection) to stimulate an optimal response- identifying this can help you maximise your time in the gym and get you the results you are after.
How Often Should I be Training?
You will see result from 2x per week- but for the best results 3x per week is ideal.
Full Body, Body Parts or Push, Pull Legs?
If you want to train less full body is for you- 1 exercise from each movement(Push, Pull, Knee, Hips, Core x 2 (rotational/ Flexion/ Lateral Flexion)).
How often should I progress my program?
Sessions should be progressed weekly at a rate of roughly 10-20%- There can be a few external factors which apply to this- A deload session is recommended every 4th week to freshen you up and get you ready for your next training block- it can be easy to skip this but you will get better results for this in the long term.
Progression can come through increase reps, weight or speed. It is important that you only change 1 variable at a time as it can make it hard to track and to ensure even progression across the weeks
Sample Progression
- Week 1- 3 x 8
- Week 2 – 3 x 10
- Week 3- 3 x 12
- Week 4(Deload) 3 x 8 @ 60% of weight
What exercises should be in my program?
In order to get the best results you want to be doing exercises which are going to give you the biggest bang for your buck.
This means flyes, lateral raises, front raises and arms(to an extent) are out.
Presses, Pull Ups, Rows, Squat and Deadlift Variations are in- these are the exercises that are going to work the big muscles.
Exercise Programming- What exercises fall under each category?
Push
- Overhead Press
- Shoulder Press variations
- Push Ups
- Bench Press/ Chest Press
Knee
- Band Squats
- Squat variations(Barbell, Goblet)
- Lunges
- Bulgarian Split Squat
Hip
- Hip Thrusts
- Single Leg Deadlifts
- Deadlifts
- RDLs
Pull
- Lat Pulldown
- Rows
- Gym Ring Rows
Core(Rotational)
- 1/2 kneel rotations
- Split Stance Rotations
Core(Lateral Flexion)
- 1/2 kneel side bends
- Side planks
Core(Flexion)
- Plank variations
- Swiss Ball Plank
- Turkish Get Up to Elbow
- Ab Wheel
Exercise Programming- Sample Structure
1a. Hip
1b. Push
2a. Knee
2b. Pull
3a. Core
3b. Core
Want Programming that follows this method?
- Get Stronger, Feel great without spending all of your time in the gym
- Train 3 x per week