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Workout Template
How to Exercise Efficiently When You
Don't Know What To Do At The Gym!
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The WCT's Workout Template
After going through this template, you’ll learn the basics of how to start exercising
the right way… so that you can stop wasting your precious free time whenever you
go to the gym.
It all starts with learning how to exercise as efficiently as possible. That’s why this
template will show you which exercises you should do and how to do them in order
to get the best results possible (in the least amount of time.)
These are the same principles that Brittany and I use to exercise at least 4 times
per week despite having a grueling 80-hour workweek.
Look, I know that your life is extremely busy. But be honest with yourself.
Are there 30 minutes a day that you spend doing unproductive things?
Instead of watching The Walking Dead or scrolling through the highlight reels of
Instagram, decide right now, which 30 minutes you are going to dedicate to
improving your body and your fitness.
30 minutes is such a tiny commitment. If you do the math, 30 minutes is only 2% out
of your 24-hour day.
Just 2%!
This 2% is more than enough to get great results provided you are using the best
exercises!
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The WCT's Workout Template
2: You must use only the best exercises
If you only have 30 minutes to work out – you should only do the best exercises.
Bicep curls and tricep kickbacks are definitely not on this list.
Instead, you need to focus at least 80% of your time using the 6 fundamental human
movement patterns.
They are:
- The Horizontal Push
- The Vertical Push
- The Horizontal Pull
- The Vertical Pull
- The Knee Dominant Pattern (AKA the squat)
- The Hip Hinge Pattern
We’ll go over the best examples of these 6 movement patterns in just a second.
These power exercises are proven to give you the biggest bang for your buck. They
will allow you to train all of the major muscles in your body, in as short a time as
possible.
Any exercise that doesn’t train one of these 6 patterns should not be prioritized in
your workout.
This is the biggest mistake most people make when going to the gym. They spend
the majority of their time doing exercises that will do absolutely nothing for their
body or their fitness.
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The WCT's Workout Template
3. You must create a balanced training program
Last but not least, you need to create a balanced training program using these 6
basic movement patterns.
You do this by performing an equal amount of pushing and pulling exercises in both
the upper and lower body.
So if you did 3 sets of 10 reps of a horizontal push, you must do 3 sets of 10 reps of
a horizontal pull as well, etc.
*Note: It doesn't even have to be in the same workout – Just make sure that you
balance out your exercises on a per-week basis.
The final point is – you should aim to train each of the 6 basic movement patterns
at least 1-2 times a week. So without further ado, here is your template…
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The WCT's 10 Step Checklist
How To Make Sure Every Workout Is Optimized For Results!
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The Full Program
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