“What’s the best way to build muscle?”
“How do I train to get stronger?”
Here’s the deal: your program could be written by the best coach in the world, but if your lifting technique is poor, it won’t deliver.
Technique is the foundation of everything. Without it, even the best programming won’t help you build strength, muscle, or longevity.
So, if you want results, your first priority should be to master proper movement patterns. Whether your goal is fat loss, lifting more weight, or becoming a better athlete, solid technique is non-negotiable.
The real magic happens when you align a program with an individual’s goals, weaknesses, and strengths—all while emphasizing great technique.
To give you an idea of what effective programming looks like, here’s a basic structure. This isn’t a one-size-fits-all plan, but it’s a solid foundation you can build on:
Day 1: Lower Body (Squat Focus)
- Main Lift: Squat 5x5 (choose your favourite variation)
- Accessories: Add quad-dominant exercises and adjust reps based on your goals
Day 2: Upper Body (Push + Pull)
- Main Lifts: Bench Press 5x5 | Barbell Rows 5x5
- Accessories: Target chest and back with complementary movements
Day 3: Lower Body (Hip Hinge Focus)
- Main Lift: Deadlift 5x5 (conventional or sumo)
- Accessories: Focus on posterior chain exercises
Day 4: Upper Body (Vertical Push + Pull)
- Main Lifts: Overhead Press 5x5 | Pull-Ups or Chin-Ups 5x5
- Accessories: Add exercises for shoulders and lats
Rest 3-5 minutes between sets.