I’m supposed to shit on cookie cutter programs, right? My whole coaching philosophy is about collaborating with clients to create 100% customized programs.
But I actually think there’s room to appreciate both. A generic, simple strength program can work well too. What makes a program effective isn’t shiny new exercises from social media or the PERFECT number of reps (ha).
It’s about showing up and doing the thing, working hard, and making it fit you and your life. So while every program I write is co-crafted with a client, and is a beautiful mix of the science of exercise and the art of understanding their life… it’s also just a bunch of exercises.
Effective programs aren’t magical, they’re personal.
That being said, here’s a super simple free workout for you, followed by a bit of nuance.
HOME STRENGTH PROGRAM
Day 1
A1. Squats
2-3 sets, RIR* 2
A2. Pushups
2-3 sets, RIR 2
A3. Leg Lowers
1-2 sets, reps by feel
Day 2
A1. Leg Curls
2-3 sets, RIR 1
A2. Band Rows
2-3 sets, RIR 0
A3. Windshield Wipers
1-2 sets, reps by feel
*RIR = *Reps in Reserve*. RIR 0 means do as many as you can. RIR 2 means stop with 2 in the tank.
NUANCE
What’s good about the program:
- Includes all major muscle groups
- Can be done at home
- Less than 30min total
- Accounts for volume and intensity
- Emphasizes strength & flexibility
- Minute to learn, lifetime to master (any Othello fans?)
What’s bad about the program:
- It’s not for you
The biggest difference between the best and worst programs? Whether they make sense to you right now.
For some of you, this one looks great — maybe you’ve been been looking to get back into some strength stuff, and this is our call from the universe.
For others, it might make no sense. Like if…
- You’re already working out 3x/ week
- You prefer lifting weights in a gym
- You’re worried about how to do some of the exercises
- You don’t have nay resistance bands at home
- Etc.
This will be helpful to some, not for everyone. And that’s kind of the point.