How to Set Up Program for a Life of Lifting?

If you put some mind to your exercise selection you’ll be fine.

For instance, when we read The Training Strategy Handbook we have that it starts with

  • One basic quad dominant exercise (a form of squat, leg press, etc.)
  • One basic hip dominant exercise (Romanian deadlift, good morning, stiff-leg deadlift, sumo deadift, reverse hyper, etc.)

then, on days you squat you might want to do the Romanian deadlift or reverse hypers, and when you do leg presses that might be a good day to do a more intense deadlift variation.

You can, of course, “outsource” the entire exercise of programming to people that know their stuff. For beginners I’ve seen Coach recommend 5/3/1.

The suggested plan here could also work, search for “Monday: 4x10 (4 sets of 10 reps)” to find the start

You could add two sets of 10-12 of


  • Barbell Curl
  • Pushdown


  • Standing Calf Raise
  • Sit-Up


  • Hammer Curl
  • French Press

for instance to get some beach work in.