Workout programming is a science and it takes time to learn. Personal trainers are specially certified to develop effective workout routines for clients aligned with their goals, needs, skills, time to work out, and workout environment. Workouts are not one size fits all because everybody is different, and every situation is unique. A good trainer knows this and customizes exercises and routines accordingly. All that being said, not everyone can afford a personal trainer. I get that!
Instead of reaching for the next workout, your favorite Instagram influencer is touting on their page, consider the basic building blocks of an effective program. Below is a template to create your full-body resistance training routines. While not completely personalized, this template will work for most people. Consider your situation as you choose your workout adventure!
Full-Body Workout Template
Warm-Up
Choose a combination of foam rolling (do this first) and active stretches. Active means movement. Instead of holding a stretch, you will move back and forth slowly, getting your body activated and warm so it’s prepared for your workout. Done correctly, a good warm-up prevents injury and helps maximize your muscle building.
Choose from the following: foam rolling hip flexors, quads, or lats, 90/90 active stretch, frog active stretch, supine chest raises, and wall slides.
Resistance Training
Choose one exercise from each list to complete one full-body workout. Thus, you’ll have a workout from lists A, B, C, D, and E (for example, barbell glute bridge, DB shoulder press, DB sumo squat, inverted row, and Nordic ham curl). Keep in mind what equipment you have available as you choose the exercises. Each exercise will consist of 3 sets of 8 to 12 reps. You can perform these workouts anywhere from 1 to 5 days a week, with each day of the week consisting of different exercises. Please follow the same workouts you’ve created each day of the week for at least 6 to 8 weeks.
Exercise A: Barbell Glute Bridge, Barbell Hip Thrust, Pause Barbell Hip Thrust, Dumbbell Frog Pump, B-Stance Hip Thrust, Single-Leg Hip Thrust
Exercise B: Barbell Bench Press, Push-Up, Dumbbell Bench Press, Dumbbell Shoulder Press, Dumbbell Incline Press, Close-Grip Bench Press
Exercise C: Goblet Squat, Dumbbell Walking Lunch, Dumbbell Sumo Squat, Between-Bench Dumbbell Squat, High Step-Up
Exercise D: Inverted Row, Wide-Grip Pulldown, Seated Row, One-Arm Row, Dumbbell Chest-Supported Row, Pull-Up
Exercise E: 45-Degree Hyperextension, Nordic Ham Curl, Lying Leg Curl, Seated Leg Curl, Single-Leg Romanian Deadlift, Romanian Deadlift, Stability Ball Leg Curl
Optional Add-ons:
The following circuits are aimed to focus on a specific body part. Perform the following once through, rest for 90 seconds, and repeat for a total of 3 cycles (approx. 10 minutes)
Core
Floor crunch (30 sec)
RKC plank (30 sec)
Bird dog: (30 sec)
Dead bug: (30 sec)
Arms
Dumbbell skull crusher (10 reps)
Dumbbell bicep curl (10 reps)
Tricep banded or cable press-down (10 reps)
Cable bicep curl (10 reps)
Shoulders
Dumbbell front raise (10 reps)
Dumbbell lateral raise (10 reps)
Dumbbell upright row (10 reps)
Dumbbell rear delt raise (10 reps)
Cooldown
Stretch any muscles that feel tight after your workout.
If you are just starting out, I recommend three training days each week. Ensure you get at least 7,000 steps a day and add at least three days of more strenuous cardio, such as cycling, elliptical, stairclimber, or HIIT training.
I specialize in creating custom training programs for all abilities and scenarios. Way too busy? I can create a 15-minute routine. Just starting out? I got you! No equipment or just a pair of dumbbells or bands? No problem! Contact me today for a free consultation and/or online workout.