Website design By BotEap.comLong-time coach Bob Whelan has always been an advocate for what is known as balanced training and a program will be designed for that in this article.

Website design By BotEap.comThis type of training consists of training the whole body in a balanced way, consisting of the same number of pushing and pulling movements, along with compound movements of the lower body, with an emphasis on total body development.

Website design By BotEap.comFor a balanced workout, you want to incorporate horizontal and vertical pushing movements, as well as horizontal and vertical pulling movements. Examples of vertical thrust would be barbell or dumbbell presses. Vertical pull exercises would consist of pull-ups, pull-ups, or pull-ups. The horizontal push would be barbell or dumbbell bench presses and the horizontal pulling movements would be dumbbell or barbell rows.

Website design By BotEap.comBelow is an example of a balanced training program:

Website design By BotEap.comBalanced training program

Website design By BotEap.comDay one:

Website design By BotEap.comBench press 2 x 6-12

Website design By BotEap.comRows 2 x 6-12

Website design By BotEap.com1 x 12-20 squats

Website design By BotEap.comAb work 2 x 12-25

Website design By BotEap.comDay two:

Website design By BotEap.comOverhead press 2 x 6-12

Website design By BotEap.comPull-up or pull-up 2 x 6-12

Website design By BotEap.com1 x 12-20 deadlift

Website design By BotEap.comAb work 2 x 12-25

Website design By BotEap.comNotes: Workout twice a week with horizontal movements on the first day and vertical movements on the second day. Leg and abs work will be in both workouts. You can tailor this to any set and rep range you want. You can also add a finisher like Farmer’s Walks or carry a sandbag to complete the routine. You can also do a series to failure for each exercise if you wish. Feel free to make the necessary adjustments to suit your needs.

Website design By BotEap.comUnderstand that to be successful in any weight training program, hard work is a must! Half effort does nothing for you. If you’re new to weight training or seriously out of shape, see a doctor first. End of disclaimer.