It is vain to do with more what can be done with fewer.

– William of Occam

Push, Pull, Squat.

Those are the three compound movements that any good program will have.


Well, it’s because these three exercises target all three of the main muscle groups in your body. Perfecting form in these three movements will give you better results than spending hours upon hours in the gym doing accessory exercises like bicep curls, chest flies and cable raises.

Some low-level thinkers will look at this and ask, “how can this be enough?” And high-level thinkers will realize that they are targeting what needs to be targeted and keeping everything efficient.

What’s great about doing these exercises 2-4x per week is that its way easier to adhere to the program.

Adherence is something our clients have struggled with most before training with us.

They were told that the only way to stay fit is to train 5x per week and do cardio for 30 minutes per day. Which is totally not the case and incredibly hard to adhere to for the average person. The average person has a job, family, hobbies and other things to tend to. Fitness is usually placed last on the priority list and often stays last until the person runs into health problems.

Simple training consists of three main movements: push, pull, squat. Here are a few exercises that will help you build your own program.


  • Bench Press
  • Push Ups
  • Overhead Press


  • Seal Row
  • Pull Ups
  • Bent Over Row


  • Barbell Squat
  • Lunge

Now to put it into a program…

Decide how many days you want to work out and then pick 3 exercises to work on for each day. If you decided to do 2x per week, your programming might look like this:


  • Bench Press
  • Seal Row
  • Barbell Squat


  • Overhead Press
  • Pull Up
  • Barbell Squat

Pick a weight you’re comfortable with and complete each exercise for 2-3 sets of 5-10 repetitions (your pick, don’t complicate it).

Each day you come into the gym, try and do 5 lbs more than the previous session, or try to add 1 set extra or even 1 rep!

And there you have it, a simple and beautiful program that you built for yourself in 30 seconds!

Now, get excited and take your new program to the gym and most importantly MAKE IT FUN!