How to Build Your Own Training Program (Simple Full-Body System)
Автор: Coach Lukas
Загружено: 2026-01-16
Просмотров: 6
Most people don’t need a new training program.
They need a framework they can actually understand and repeat.
In this video, I break down a simple system for building your own training program—without guesswork, overthinking, or constantly switching plans.
As long as you include one movement from each category, you can build an effective full-body program and run it 2–3 times per week.
The 6 Training Categories:
Knee-dominant
Examples: lunges, leg press, squats
Hip hinge
Examples: Romanian deadlifts, hip thrusts, booty builder
Upper-body pull
Examples: lat pulldown, pull-ups, rows
Upper-body push
Examples: bench press, dips, push-ups
Core (flexion & extension)
Examples: cable crunches, planks, controlled spinal work
Accessories
Examples: arms, lateral raises, extra back work
If you hit these patterns:
You cover the whole body
You can train 2–3 times per week
You can progress with the same plan
You stop relying on random workouts
This approach is ideal for:
Busy people
Anyone overwhelmed by programs
People who want consistency, not novelty
Anyone tired of starting over
This is how training becomes simple, repeatable, and effective
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