Keyword: FEWER
The 5-Movement Training Template
A simple strength template built around five movement patterns: push, pull, hinge, squat and loaded carry. Choose movements you can perform with good control, then progress at a pace that suits your experience and recovery.
The movements
Push: dumbbell bench press or overhead press. A starting point could be 3 sets of 8 to 10 reps.
Pull: barbell row or chin-up. A starting point could be 3 sets of 8 to 10 reps.
Hinge: Romanian deadlift or trap bar deadlift. A starting point could be 3 sets of 6 to 8 reps.
Squat: goblet squat or barbell back squat. A starting point could be 3 sets of 6 to 8 reps.
Loaded carry: farmer's walk. A starting point could be 3 sets of 30 to 40 metres.
Weekly layout
Day 1: Squat, push and loaded carry.
Day 2: Hinge, pull and loaded carry.
Day 3, if appropriate: repeat Day 1 or use lighter versions of all five movements.
Allow recovery between sessions. The amount you need depends on training history, work, sleep and other activity.
How to progress
When you complete the planned sets at the top of the rep range with good control, consider a small increase that suits the equipment and your current capacity.
If a load or rep target is not working, reduce the load, reps or overall session demand and reassess. A coach can help with persistent plateaus or technique concerns.
Track the exercises, loads, reps and how the session felt. A notebook or phone note is enough.
Use this as a starting template rather than a prescription. Change an exercise when your goals, access, technique or comfort call for a different option.
More resources
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