Updated: Jul 4, 2022
One of the worst feelings in a gym is walking in and not having a clue what to do.
This is easily one of the biggest resistances for people being consistent in the gym.
Sure, you can buy a program from someone(even us @hidefseattle)
What happens when you don’t have all the equipment you need?
In these cases, you need a template.
In this example, I hit an upper body workout in my shitty apartment gym.
Here’s the template I would recommend:
Horizontal push: Example: chest press movement
Horizontal pull: Example: rowing movement
Vertical push: Example: overhead press
Vertical pull: Example: Pull up or lat pull down
With this template always in your head, you can get a solid, balanced workout in anywhere, anytime.
Lower body would work the same way. “Push” being a squat pattern and “pull” being a hinge pattern.
Of course this isn’t perfect and of course there’s a lot more that can go into programming.
It’s more than a great start though!
Hope it helps!