Judd Lienhard’s 5-Step System to Build Smarter, More Effective Workouts

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Every workout needs a blueprint. Build yours the right way.

You can know all the best exercises in the world: squats, lunges, presses, deadlifts - but without a plan, that knowledge doesn’t mean much.

In this video, I’m breaking down my 5-step framework to build any workout. This is the exact structure I use for myself, my athletes, and my clients. It's a system that helps you train smarter, stay balanced, and actually make progress.

Think of it like building a house. Even the best home builder is lost without a good set of blueprints. The same is true for your training. You can have all the tools and all the skills, but without a structure to follow, you’ll never build something that lasts.

These five sections are the blueprint behind every workout I write. They’ll help you move better, lift stronger, and train like an athlete, even if you only have an hour a day.

🧱 MY 5-STEP WORKOUT BLUEPRINT

1️⃣ THE SLOW — Movement Prep & Mobility (5–10 minutes)
Every great session starts here. This is where I prep my joints, identify tight areas, and move slowly to build control.
Goal: Improve mobility and tissue quality so you can move better and stay injury-free.
Examples: Bird dogs, hip circles, planks, clam shells, rotator cuff series, tibialis work.

2️⃣ THE FLOW — Dynamic Warm-Up (5–10 minutes)
Now we start moving. I use this section to blend the movement patterns I’ll train that day — think squats, hinges, pushes, pulls, lunges — but done dynamically. This primes the nervous system and wakes up athletic movement.
Goal: Prepare your body to perform.
Examples: Jump rope, bear crawls, rope flow, crab walks, Indian clubs, speed ladder.

3️⃣ THE GO — Power & Coordination (10–15 minutes)
This is where we build athleticism — power, timing, and coordination.
I use lighter loads, faster movements, and focus on cross-pattern, unilateral, and multi-planar exercises that build real-world capability.
Goal: Train explosiveness and proprioception.
Examples: Box jumps, medicine ball throws, dumbbell snatches, bounding, hurdle hops, Bulgarian split squats.

4️⃣ THE GROW — Strength (15–20 minutes)
Now it’s time to move some weight. This is your traditional strength block — compound lifts with full range and control.
Goal: Build raw strength and power output.
Examples: Squats, deadlifts, bench press, overhead press, rows, weighted dips, chin-ups.

5️⃣ THE SHOW — Hypertrophy & Isolation (5–15 minutes)
Finish strong by targeting weak links and smaller muscle groups.
This is where I push higher reps, shorter rests, and focus on muscle size and balance.
Goal: Build muscle, symmetry, and durability.
Examples: Bicep curls, triceps pushdowns, lateral raises, calf raises, leg extensions, Nordics.

💡 WHY THIS SYSTEM WORKS

Most people don’t have a real plan. They chase random workouts or copy what they see online.
My framework gives you structure.
Every minute of training serves a purpose:
Mobility to move well
Power to move fast
Strength to move heavy
Hypertrophy to build and balance

It’s balanced, efficient, and adaptable, built for people with real lives who still want to perform like athletes. You can apply this to any split: upper/lower, push/pull/legs, full body.

This is how I train every day, and how I coach others to stay strong, athletic, and adaptable for life.

🏋️‍♂️ WHO THIS IS FOR
Men 25–55 who want to train like athletes, not influencers
Busy guys who need structure and direction in their workouts
Anyone who wants to understand why great training programs work
Coaches and lifters looking to balance strength, performance, and physique goals

🧠 ABOUT ME
I’m Judd Lienhard, a performance coach and former Army Ranger.
My philosophy is simple: Always Be An Athlete.
I teach men and women how to build strength, power, and discipline — through training systems that make you move better, think sharper, and live stronger.

🔗 CONNECT WITH ME

📱 My Fitness App: https://www.juddlienhard.com
🎧 Podcast: The Judd Lienhard Podcast episodes drop Tuesdays at 5a CST
📸 Instagram: @juddlienhard
▶️ Subscribe on YouTube: ‪@JuddLienhard‬

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