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In the fourth and final week of the program, you’ll train four days in a four-way split that hits each bodypart just once (except for calves and abs, which are each trained twice). Four-day splits are common among experienced lifters because they involve training fewer bodyparts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume. As you’ll see, chest and triceps are paired up, as are back with biceps and quad...

In the third week of the program we step it up to a three-day training split: Train all “pushing” bodyparts (chest, shoulders, triceps) on Day 1; hit the “pulling” bodyparts (back, biceps) and abs on Day 2; and work your lower body (quads, glutes, hamstrings, calves) on Day 3. As in Week 2, you train each bodypart twice a week, so you’ll hit the gym six days this week.

One new exercise is added to each bodypart routine to provide ev...

You’re only a week into the program, yet you’ll begin to train different bodyparts on different days with a two-day training split (meaning the entire body is trained over the course of two days, rather than one as in the first week). You’ll train a total of four days this week; the split includes two upper-body days (Monday and Thursday) and two lower-body days (Tuesday and Friday), and each bodypart is trained twice. Wednesday, Saturday and Sunday will be your ...

You’ll begin the program with a full-body training split, meaning you’ll train all major bodyparts in each workout (as opposed to “splitting up” your training). Train three days this first week, performing just one exercise per bodypart in each session. It’s important that you have a day of rest between each workout to allow your body to recover; this makes training Monday, Wednesday and Friday — with Saturday and Sunday being rest days — ...

Squats: Front squat, back squat, box squat, and goblet squats. If you go with back squats, check out my article about common squat mistakes.

Hip hinge: Trap-bar deadlift, conventional deadlift, sumo deadlift, and Romanian deadlift. Need a guide? I just so happen to have one handy

Single-leg work: Reverse lunges, forward lunges, lateral lunges, Bulgarian split squats, single-leg RDL, single-leg hip thrust, and step-ups

Pushing exercises:...

Listen up: If you're a guy who just started training and can't do at least five clean, dead-hang, sternum-to-bar pull-ups, then you have no business going to the gym to perform set after set of biceps curls—period! For women, the same rule applies, but I'd say the number is between 1-3 pull-ups.

Don't get caught up in which exercise works which muscle. Master a small lineup of proven exercises in the following categories first, and worry about splits and fine-tuning s...

I don't marry myself to particular weightlifting modalities or principles. Massive numbers of people out there have different goals, needs, injury histories, experience, and equipment access. What works for one person won't always work the same way for the next.

Does this mean that everything is as good as everything else? Of course not. I'm a strength coach, and I believe that a full-body strength program built around compound lifts is the best place for almost everybody t...

In his phenomenal book "The Power of Habit: Why We Do What We Do In Life and Business," Charles Duhigg dedicates an entire chapter to what he labels the "habit loop." Without giving away any spoilers—I'm not kidding, it's a book that will melt your brain, and you should read it—Duhigg explains that one of the most fail-proof ways to create a habit is to preface the behavior you want to reinforce with a cue.

As an example, let's say someone's goal is to go to the gym three da...