Stop Following Random Workouts. Do This Instead.

The 5 step framework I use to build my own training programs around the 7 movement patterns, so you can stop wasting time on random workouts and start training like an athlete. By the end of this video, you'll have a full program ready to take into your next session. 🔗 START HERE (if you haven't already) The 7 Movement Patterns Explained: the philosophy behind everything in this video. Watch this first. 👉 https://www.youtube.com/watch?v=uN1Qp64lqOE 📩 FREE MOVEMENT PATTERN GUIDE Loads of exercise examples for every pattern (compounds + the athletic accessories I talked about in this video) for home, dumbbell-only, and full gym setups, plus a programming template you can plug everything into. 👉 https://mailchi.mp/d2fa95e2fa42/go3fgimekk 📖 FAT LOSS FRIENDLY MEALS THE SIZE OF MY HEAD 35 high-protein, high-volume recipes designed to keep you full while you train hard. 👉 https://mealsthesizeofmyhead.com/products/fat-loss-friendly-meals-the-size-of-my-head-the-recipe-ebook ⏱️ TIMESTAMPS 0:00 Why most workout programs are broken 1:12 Step 1: How many days a week should you actually train? 2:59 Step 2: How to spread the 7 patterns across your training week 05:06 Step 3: Compounds and athletic accessories 08:26 Step 4: Sets, reps, and rest periods 10:37 Step 5: Progressive overload (the most important step) 12:12 Step 6: Putting it all together with a real example session 12:58 Recap ✔️ WHAT YOU'LL LEARN How to build a workout program from scratch to train for performance and build a strong, lean, athletic physique. Whether you train at home with just dumbbells or in a fully kitted gym, this video covers everything you need: 🏋️ How to pick a training frequency that fits your life (2, 3, or 4 days a week) 🏋️ How to distribute the 7 movement patterns (squat, hinge, lunge, push, pull, carry, rotate) across full body sessions 🏋️ The difference between compound lifts and athletic accessories (and why I prefer athletic accessories to typical isolation work) 🏋️ Sets, reps, and rest period prescriptions for strength training 🏋️ Why progressive overload is the only thing that actually makes you stronger 🏋️ A full example session for a 3 day home workout program with dumbbells This is for you if you want to ditch the muscle group splits, train smarter (not more), and stop bouncing between random TikTok workouts. The exact framework I've used to go from training 6 days a week with nothing to show for it, to training 4 days a week and being the strongest, fittest, and most athletic I've ever been. 📱 COME SAY HI Instagram: @abichampionpt #StrengthTrainingForWomen #WorkoutProgram #AthleticTraining