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Designing an effective exercise program requires a deep understanding of biomechanics—the science of movement. By structuring workouts based on movement patterns rather than individual muscle groups, you can create a program that optimizes strength, hypertrophy, and injury prevention. In this article, we break down a biomechanically sound training approach for lower and upper body programming.
Step 1: Lower Body Training Structure
Lower body training should be divided into knee-dominant and hip-dominant movement patterns to ensure balanced development of the quadriceps, hamstrings, and posterior chain.
Knee Dominant Training
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Primary Compound Movements: Squats, front squats, lunges (where the knee travels past the toe).
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Assistance Exercises: Nordic curls, leg curls, Swiss ball curls (focusing on the distal end of the hamstring).
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Accessory Work: Bent knee calf raises, step-ups, Copenhagen planks.
Hip Dominant Training
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Primary Compound Movements: Deadlifts, Romanian deadlifts, stiff-leg deadlifts, hip thrusts.
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Assistance Exercises: Hip-dominant lunges (where the knee does not travel past the toe), back extensions, reverse hypers.
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Accessory Work: Straight-leg calf raises, glute bridges, good mornings.
Step 2: Upper Body Training Structure
Upper body workouts should be split into horizontal push-pull and vertical push-pull to ensure a balanced upper body program.
Horizontal Push/Pull Training
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Primary Movements (Super-set Push + Pull):
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Barbell or dumbbell bench press + barbell bent-over row
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Incline dumbbell press + single-arm row
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Assistance Exercises (Super-set):
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Low row + incline dumbbell press
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Accessory Work: Chest flys, reverse flys, Pallof press (core stability).
Vertical Push/Pull Training
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Primary Movements (Super-set Push + Pull):
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Shoulder press + pull-ups
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High-incline press + chin-ups
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Assistance Exercises (Super-set):
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Lateral raises + lat pulldown
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Accessory Work: Shrugs, upright rows, reverse curls.
Step 3: Structuring a Program with Progression
A well-structured program follows a primary-assistance-accessory format and incorporates progressive overload to ensure continuous improvement.
Lower Body Training Structure
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Primary Exercise (1 movement performed alone): Heavy compound movement (e.g., squat, deadlift).
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Assistance Exercises (Super-set 2 movements): Nordic curls + knee-dominant lunges.
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Accessory Work (Tri-set or metabolic work): Copenhagen planks, step-ups, hamstring curls.
Upper Body Training Structure
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Primary Exercises (Super-set 2 movements): Bench press + pull-ups.
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Assistance Exercises (Super-set 2 movements): Incline dumbbell press + low row.
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Accessory Work (Tri-set with core): Chest flys, reverse flys, Pallof press.
Step 4: Training Frequency and Customization
Default Split: 4 training days per week (2 lower body, 2 upper body).
Adjustments: Clients can request alternative splits (e.g., 3 upper, 1 lower or full-body days).
Training Age Considerations:
Beginner: 0-1 year of structured training.
Intermediate: 2 years of structured training.
Advanced: 3+ years of structured training.
Step 5: Implementing Progressive Overload
Every 4-week training block should include progressive overload, either through:
Strength Focus: Increase intensity (heavier weights, fewer reps).
Hypertrophy Focus: Increase volume (more reps, sets, and total load).
Programs should include tempo prescriptions (e.g., 311) and structured rest periods to maximize adaptation.
Conclusion
By using biomechanical principles to structure training, you create balanced, effective programs that enhance strength and prevent injury. Whether training for performance, aesthetics, or general fitness, this methodology ensures optimal muscle engagement, efficient movement patterns, and long-term progress.
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