BULKYHow to build your first training routine
Build your first balanced weekly routine: which movements to include, how to order them, and a complete 3-day example.
8-minute read · Updated 2026-09-01
Cover six movement patterns
A balanced routine includes a squat, a hinge, a push, a pull, a lunge, and a carry or core movement. That is the whole checklist.
You do not need ten exercises per day. One solid movement per pattern, done well, beats a long list done tired.
Order exercises from big to small
Train large compound movements first, when you are fresh: squats, presses, rows. Finish with smaller isolation work like curls or lateral raises.
This order lets you lift the most weight safely on the movements that matter most.
A complete 3-day example
Day A: squat, bench press, row, plank. Day B: deadlift or hinge, overhead press, pull-up or lat pulldown, lunge. Day C: repeat Day A with slightly different variations.
Do 3 to 4 sets of 6 to 12 reps per movement, rest two minutes between compounds, and add a little weight whenever all reps feel clean.
Progress the routine, not just the workout
Keep the same movements for 6 to 8 weeks and improve the numbers. Constantly swapping exercises resets the learning curve every session.
When progress stalls for two weeks, change one variable: add a set, add a day, or swap one variation — never everything at once.