Don’t make it more complicated than it needs to be. This simple infographic from @bretcontreras1 has everything you need for an effective and well-rounded workout program!
I made this post for my mom, my dad, and the rest of my family and friends who need a sound training program and can commit to 2-3 training days a week. I figured the rest of you are in the same boat - you have friends and family who go to the gym but may not be performing a well-rounded program. You probably want to show them a simple template that ensures balance and comprehensiveness.
I put together this simple template for anyone to follow. Pick a hip-dominant exercise, an upper body pull, a knee-dominant exercise, an upper body press, and a core exercise. Perform 2-3 sets of each in the 8-12 rep range and call it a day. Repeat this 2-3 days a week consistently and you’ll be golden.
There are many other exercises that make up the various categories, but I only showed 3 of each. You can sprinkle in some single-joint work at the end of the workout if you’d like.
Most people neglect certain movements and fail to train their entire body intelligently. Adhering to this system prevents that while allowing you to use your time in the gym wisely and focus on the big rocks.
Don’t mistake this approach as something that’s only for beginners. It will also work very well for advanced lifters if you utilize the principle of progressive overload.
Share this with someone who might find it beneficial!