Sample Training Program

A good program should start off on the basis of building a foundation. For me, my foundational movements include squat, deadlift, push up, pull up, plank, and a chop/lift variation. Although it doesn't seem glamorous, it helped to build the strength I have now. Improving those foundational movements then gave me the ability to vary and be creative with the exercises now. Now that I have my foundational movements on lock I am always reworking and refocusing on different exercises. I try to push myself every rep, every set, and keep a strict time on my rest breaks. Here is an example of what one strength training week looks like for me now.