The Essential Training Blueprint


Creating a training program can be overwhelming to anyone who is just getting started. It’s easy to get lost in the number of exercises, sets, reps, rest periods, and how to put them all together. 

Trust me. It doesn’t have to be complicated. Simplicity and effectiveness should be the primary principles to guide your program. 

To keep this blog simple and sweet, I made it a goal to answer the 4 following questions:

  1. How should I start my training program?  
  2. When should I increase the intensity and make it more challenging? 
  3. What are the exercises and movement patterns I should focus on most?
  4. What is a simple program that I can follow with or without weights? 

So without further ado, let’s get started.

Question 1: How should I start my training program?

  1. Start with the end in mind and reverse engineer your plan back to the beginning. 

If your goal is to lose weight, focus on creating a calorie deficit with your nutrition, and burn the number of calories to achieve that goal. If your goal is to add lean muscle, create a calorie surplus, and commit to a resistance program that will produce that result. The core of those concepts will never change.

If you want to build a bodybuilder’s physique learn the sets and tempos that produce that type of physique. If your goal is to build a lean fighter’s physique, then your program should reflect that.  If your program is to simply lose weight and achieve general wellness, don’t overthink the program and just get moving 3x per week. Each of those physique goals may have some crossover with the programming, but you need to make sure that your style of training is aligned with the type of physique you want to build.

  1. Make your programs simple, sustainable, and effective. Remember that consistency beats intensity. If you have never worked out a day in your life, start with walking for 15 minutes per day. If you can do that for two weeks straight, start with 2 sets of 10 squats and push-ups. The goal is to start small, but remain consistent. Once the training program becomes effortless and second nature, start adding more intensity and continue to challenge yourself.

Question 2: When should I add to my program and make it more challenging. 

Once you can do 15 reps of an exercise with perfect form, it’s time to increase the intensity or frequency. Progressive overload is the key formula to build your ideal physique. Your body will not transform if you don’t challenge its limits. But never sacrifice your form for your ego. So many people want to impress others with how much weight they can move, knowing that their form is broken. These half-ass reps are reps to inflate your ego and not your performance. Be honest with yourself and recognize the difference. 

Question 3: What are the main exercises and movement patterns and I should implement in my program? 

  1. Deadlift/KB swing - Hinge pattern
  2. Squat - Squat pattern
  3. Lunge/Split squat - Unilateral movement
  4. Push up - Horizontal push pattern
  5. Row - Horizontal pull pattern
  6. Pull up - Vertical pull pattern
  7. Dip- Vertical push pattern
  8. Shoulder press - Vertical push pattern
  9. Plank/Side plank/Russian twists - Core stability
  10. Sprint/Jump Rope - Build cardiovascular health, burns fat, and builds muscle. 

Question 4: What is a simple training program that includes these exercises?

Keep in mind, this training program is for someone who has a good baseline of training experience and no major injuries or chronic pains that compromise their movement patterns. 

You can do this program with dumbbells, kettlebells, or a barbell. If you don't have any fitness equipment, start with body weight and mock the same patterns as if you have weights. 

Complete 3 rounds


Push up

Goblet squat