When it comes to fitness, anyone can explain the why, the what, and the how. But real coaching lives in the specifics. In this category, “Actual Programming,” I’m sharing the structure I use so every workout has intention, balance, and purpose.
This is not random training. Every session follows a system designed to build strength, control, and long-term progress without unnecessary wear and tear.
Weekly Training Structure
| Training Days | Workout |
|---|---|
| Monday & Tuesday | Workout A |
| Wednesday & Thursday | Workout B |
| Friday, Saturday & Sunday | Workout C |
This structure allows consistency while giving the body enough time to recover and adapt.
Why This Structure Exists
Each workout is designed to cover all essential movement patterns:
- Hinges
- Squats
- Pushes
- Pulls
- Rotations
This ensures balanced strength development and reduces unnecessary strain. Programming like this gives the body the right stimulus, not just more stimulus.
Related: The Workout That Everyone Needs
Workout A – Strength, Control, and Single-Leg Stability
| Block | Movement Focus | Exercise Examples | Volume |
|---|---|---|---|
| A1 | Lower Pull | Single Leg RDL with Landmine, Dumbbells, or Kettlebells | 2–3 sets of 6 reps |
| A2 | Upper Push | Single Arm DB Chest Press, Half Kneeling DB or KB Press | 2–3 sets of 6 reps |
| A3 | Control | Single Leg Lowering with Band | 2–3 sets of 6 reps |
| B1 | Lower Push | Goblet Split Squat, Safety Bar Split Squat, Rear Foot Elevated Split Squat | 2–3 sets of 6 reps |
| B2 | Upper Pull | Single Arm DB Row or 3-Point DB Row | 2–3 sets of 6 reps |
| B3 | Mobility | Hip CARs (Quadruped or Standing) | 2–3 sets |
| D1 | Conditioning | Time Ladders with 10 breaths between bouts | 2 sets |
Workout B – Power, Trunk Stability, and Conditioning
| Block | Movement Focus | Exercise Examples | Volume |
|---|---|---|---|
| A1 | Power | Snapdown, Vertical Jump, Goblet Countermovement Jump | 2–3 sets |
| A2 | Trunk Stability | Push-Up Plank, Plank Walk-Ups, Shoulder Taps | 2–3 sets |
| A3 | Mobility & Control | Lumbar-Locked T-Spine Rotation, Single Leg Lowering | 2–3 sets |
| B1 | Lower Push | Goblet Split Squat, Reverse Goblet Lunge, Step-Through Lunge | 3–4 sets |
| B2 | Upper Pull | Single Arm DB Row, Bent Over DB Row, Floor Batwings | 3–4 sets |
| B3 | Mobility | Shoulder CARs, Standing Hip CARs | 3–4 sets |
| C1 | Hip Hinge | DB RDL, Contralateral Single-Leg RDL | 2–3 sets |
| C2 | Upper Push | Half Kneeling Single Arm Press, Standing DB Overhead Press | 2–3 sets |
| D1 | Conditioning | Bike, Ski Erg, or Rower (30s work / 30s rest) | As prescribed |
Why This Structure Matters
This programming approach gives a complete picture of training. It builds strength, power, and control without chasing extremes or unnecessary fatigue.
Good programming is not about variety for the sake of variety. It is about understanding what the body needs, applying the right stress, and allowing space for recovery.
Good programming respects the process.
It is not about doing more.
It is about doing what matters, consistently.
