How to Structure Your Training Sessions
The Anatomy of a Perfect Session
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│ 60-75 MINUTE SESSION │
├─────────────────────────────────────────────────────────────┤
│ │
│ 1. ARRIVAL & PREP (2-3 min) │
│ └─ Mental prep, review workout, set up │
│ │
│ 2. GENERAL WARM-UP (3-5 min) │
│ └─ Elevate heart rate, blood flow │
│ │
│ 3. MOVEMENT PREP / ACTIVATION (3-5 min) │
│ └─ Target muscles, mobility, muscle activation │
│ │
│ 4. SPECIFIC WARM-UP SETS (5-8 min) │
│ └─ Ramp up to working weight on main lift │
│ │
│ 5. MAIN LIFT - HEAVY COMPOUND (12-15 min) │
│ └─ Strength focus, 4 sets, long rest │
│ │
│ 6. SECONDARY COMPOUND (8-10 min) │
│ └─ Hypertrophy, different angle, 3 sets │
│ │
│ 7. TERTIARY COMPOUND / MACHINE (7-8 min) │
│ └─ Volume, safer to push hard, 3 sets │
│ │
│ 8. ISOLATION WORK (10-15 min) │
│ └─ Target specific muscles, 2-3 exercises │
│ │
│ 9. FINISHER (Optional, 3-5 min) │
│ └─ Pump work, abs, weak points │
│ │
│ 10. COOL DOWN (2-3 min) │
│ └─ Light stretching, note workout │
│ │
└─────────────────────────────────────────────────────────────┘
Phase 1: Arrival & Mental Prep (2-3 min)
What to do:
□ Put phone on Do Not Disturb
□ Review today's workout (exercises, target weights)
□ Mentally rehearse main lift
□ Set intention: "Today I'm focusing on..."
□ Get water bottle, towel, set up first station
Why it matters: Walking in with a plan = more focused, efficient workout
Phase 2: General Warm-Up (3-5 min)
Goal: Raise core temperature, increase blood flow, prepare CNS
| Option | Duration | When to Use |
|---|---|---|
| Brisk walk on treadmill | 3-5 min | Any day |
| Light bike | 3-5 min | Especially leg days |
| Rowing machine | 3-4 min | Pull days |
| Jump rope | 2-3 min | If comfortable |
| Jumping jacks + high knees | 2-3 min | Quick option |
Intensity: Light—you should be slightly warm, maybe light sweat. NOT exhausted.
Signs you're ready:
- Slightly elevated heart rate
- Feeling loose
- Light sweat starting
- Ready to move
Phase 3: Movement Prep & Activation (3-5 min)
Goal: Prepare specific muscles you're about to train, improve mobility, "wake up" target muscles
Push Days
1. Arm circles: 15 each direction
2. Band pull-aparts: 15 reps (opens chest, activates rear delts)
3. Band dislocates: 10 reps (shoulder mobility)
4. Push-ups: 10-15 slow reps (activate chest, triceps)
5. Light lateral raises: 10-12 reps (wake up delts)
Pull Days
1. Arm circles: 15 each direction
2. Band pull-aparts: 15 reps
3. Cat-cow stretches: 10 reps (spine mobility)
4. Scapular pull-ups or hangs: 10 reps (activate lats)
5. Face pulls light: 12-15 reps (rear delts, rotator cuff)
Leg Days
1. Leg swings: 15 each leg, front-to-back
2. Leg swings: 15 each leg, side-to-side
3. Walking lunges (bodyweight): 10 each leg
4. Glute bridges: 15 reps (activate glutes)
5. Goblet squat hold: 30 sec at bottom (hip mobility)
Key point: This is NOT a workout—it's preparation. Light weight or bodyweight only.
Phase 4: Specific Warm-Up Sets (5-8 min)
Goal: Ramp up to your working weight on the main lift progressively
The Pyramid Approach
Working weight: 160 lb Bench Press
Set 1: Bar (45 lb) × 10 ← Movement pattern
Rest 30-45 sec
Set 2: 95 lb × 8 ← Light, fast
Rest 45-60 sec
Set 3: 115 lb × 5 ← Moderate, controlled
Rest 60-90 sec
Set 4: 135 lb × 3 ← Heavier, prime CNS
Rest 90-120 sec
→ WORKING SETS: 160 lb × 6-8
Warm-Up Set Guidelines by Main Lift
| Main Lift | Working Weight | Warm-Up Sets |
|---|---|---|
| Bench Press | 160 lb | Bar×10, 95×8, 115×5, 135×3 |
| Squat | 175 lb | Bar×10, 95×8, 115×5, 145×3 |
| Deadlift | 200 lb | 135×8, 155×5, 175×3 |
| OHP | 100 lb | Bar×10, 65×8, 85×5 |
| Barbell Row | 155 lb | 95×8, 115×5, 135×3 |
Rules for Warm-Up Sets:
✓ Never rush—control every rep
✓ Lower reps as weight increases
✓ Don't fatigue yourself (stop well short of failure)
✓ Rest increases as weight increases
✓ Last warm-up set should feel "heavy but easy"
Phase 5: Main Lift (12-15 min)
Goal: Build/maintain strength, primary stimulus for the day
Structure
Exercise: Primary compound (Bench, Squat, Deadlift, OHP, Row)
Sets: 4 working sets
Reps: 6-8 (Phase 1-2) or 4-6 (Phase 3)
Rest: 2-3 minutes (full recovery)
RPE: 8-9 (1-2 reps in reserve)
Execution Protocol
Set 1: Target reps at working weight
Rest 2-3 min (breathe, recover)
Set 2: Same weight, target reps
Rest 2-3 min
Set 3: Same weight, might lose 1 rep (okay)
Rest 2-3 min
Set 4: Same weight, push hard but maintain form
Rest before moving on
What to Focus On
□ Technique first, always
□ Full range of motion
□ Controlled eccentric (lowering)
□ Powerful concentric (lifting)
□ Proper breathing (brace, lift, exhale at top)
□ Mental focus on target muscles
Example: Bench Press Session
Warm-ups: Bar×10, 95×8, 115×5, 135×3
Working sets:
Set 1: 160 lb × 7 reps ✓ Felt strong
Set 2: 160 lb × 7 reps ✓ Good
Set 3: 160 lb × 6 reps ✓ Harder, form held
Set 4: 160 lb × 6 reps ✓ Last rep was RPE 9
Total time: ~14 minutes (including warm-ups)
Phase 6: Secondary Compound (8-10 min)
Goal: Hypertrophy, hit muscle from different angle, additional volume
Structure
Exercise: Supporting compound (different from main)
Sets: 3 working sets
Reps: 8-10
Rest: 90 seconds
RPE: 8
Selection Logic
If Main Lift is: Secondary Should Be:
─────────────────────────────────────────────────
Barbell Bench → Incline DB Press (upper chest)
Overhead Press → Incline Barbell Press (upper chest/front delt)
Barbell Row → Seated Cable Row (mid back)
Deadlift → Chest Supported Row (back without lower back)
Back Squat → Leg Press (quad volume)
Romanian Deadlift → Front Squat (quads, upright)
Why Different Angle?
- Bench hits mid chest → Incline hits upper chest
- Different stimulus = more complete development
- Prevents overuse of same movement pattern
Phase 7: Tertiary Compound / Machine (7-8 min)
Goal: Additional volume, safe to push harder, fill gaps
Structure
Exercise: Machine or supported compound
Sets: 3 working sets
Reps: 10-12
Rest: 60-75 seconds
RPE: 8-9
Why Machines Here?
At this point:
- You're getting fatigued
- Free weight form may break down
- Machines are safer to push near failure
- Still getting quality stimulus
Good Choices by Day
Push: Machine chest press, Smith incline, cable press
Pull: Machine row, lat pulldown, chest supported row
Legs: Hack squat, leg press, Smith squat
Phase 8: Isolation Work (10-15 min)
Goal: Target specific muscles, complete coverage, address weak points
Structure
2-4 isolation exercises
Sets: 2-3 each
Reps: 10-15 (sometimes 15-20)
Rest: 45-60 seconds
RPE: 8-9 (can go to failure safely)
Exercise Order Strategy
1. PRIORITY isolation first (your weak point)
Example: Upper chest weak → Cable fly (low to high)
2. SECONDARY muscle group
Example: Push day → Lateral raises for side delts
3. TERTIARY / SMALL muscles
Example: Push day → Tricep work
This is Where You Can:
✓ Use intensity techniques (drop sets, supersets)
✓ Really chase the pump
✓ Go to failure (safe on isolation)
✓ Feel the muscle working
Phase 9: Finisher (Optional, 3-5 min)
Goal: Extra pump, weak point work, or core
When to Include:
✓ Energy is still good
✓ Time permits
✓ Have a specific weak point to address
✓ Want extra volume for lagging muscle
When to Skip:
✗ Already exhausted
✗ Running over time
✗ Recovery has been poor
✗ Deload week
Finisher Options
| Day | Finisher Options |
|---|---|
| Push A | 2 sets lateral raises to failure, or push-ups AMRAP |
| Push B | Tricep rope pushdown drop set |
| Pull A | Bicep 21s, or face pulls 2×20 |
| Pull B | Straight arm pulldown 2×15, or shrugs |
| Legs A | Leg extension drop set, or hanging leg raises |
| Legs B | Hip thrust burnout, or calf raises extra |
Phase 10: Cool Down (2-3 min)
Goal: Begin recovery, note workout, transition out
What to Do:
1. Light stretching (30-60 sec per tight area)
- Hip flexors (after any day)
- Chest/shoulders (after push)
- Lats/hamstrings (after pull/legs)
2. Log your workout
- Weights used
- Reps achieved
- How it felt (energy, form, any pain)
- Notes for next time
3. Post-workout nutrition plan
- Know what you're eating within 1-2 hours
Complete Session Examples
PUSH A - Chest Emphasis (65 min total)
| Phase | Time | Activity |
|---|---|---|
| Arrival | 2 min | Review workout, set up |
| General warm-up | 4 min | Incline treadmill walk |
| Movement prep | 4 min | Arm circles, band pull-aparts, push-ups |
| Specific warm-up | 6 min | Bench: bar×10, 95×8, 115×5, 135×3 |
| Main: Bench Press | 12 min | 4×6-8 @ 160 lb, 2-3 min rest |
| Secondary: Incline DB | 8 min | 3×8-10, 90 sec rest |
| Tertiary: Machine Press | 7 min | 3×10-12, 75 sec rest |
| Isolation: Cable Fly | 5 min | 3×12-15, 60 sec rest |
| Isolation: Lateral Raise | 5 min | 3×12-15, 60 sec rest |
| Isolation: Tricep Pushdown | 5 min | 3×10-12, 60 sec rest |
| Isolation: OH Extension | 4 min | 2×12-15, 60 sec rest |
| Cool down | 3 min | Stretch chest/shoulders, log workout |
PULL A - Back Width Emphasis (65 min total)
| Phase | Time | Activity |
|---|---|---|
| Arrival | 2 min | Review workout, set up |
| General warm-up | 4 min | Rowing machine light |
| Movement prep | 4 min | Band pull-aparts, cat-cow, scap pulls |
| Specific warm-up | 5 min | Pulldown light, Row: 95×8, 115×5 |
| Main: Lat Pulldown | 10 min | 4×8-10, 2 min rest |
| Main: Barbell Row | 12 min | 4×6-8, 2-3 min rest |
| Secondary: Cable Row | 7 min | 3×10-12, 90 sec rest |
| Isolation: Straight Arm PD | 5 min | 3×12-15, 60 sec rest |
| Isolation: Face Pulls | 4 min | 3×15-20, 60 sec rest |
| Isolation: Barbell Curl | 5 min | 3×8-10, 75 sec rest |
| Isolation: Hammer Curl | 4 min | 3×10-12, 60 sec rest |
| Cool down | 3 min | Stretch lats, log workout |
LEGS A - Quad Emphasis (70 min total)
| Phase | Time | Activity |
|---|---|---|
| Arrival | 2 min | Review workout, set up |
| General warm-up | 5 min | Bike |
| Movement prep | 5 min | Leg swings, BW lunges, glute bridges, goblet hold |
| Specific warm-up | 7 min | Squat: bar×10, 95×8, 115×5, 145×3 |
| Main: Back Squat | 15 min | 4×6-8 @ 175 lb, 3 min rest |
| Secondary: Leg Press | 9 min | 3×10-12, 2 min rest |
| Tertiary: Walking Lunges | 7 min | 3×10-12 each, 90 sec rest |
| Isolation: Leg Extension | 5 min | 3×12-15, 60 sec rest |
| Isolation: Lying Leg Curl | 5 min | 3×10-12, 75 sec rest |
| Calves: Standing Raise | 5 min | 4×12-15, 60 sec rest |
| Abs: Hanging Knee Raise | 4 min | 3×10-15, 60 sec rest |
| Cool down | 3 min | Stretch quads, hip flexors, log workout |
Session Timing by Phase
| Phase of Program | Session Duration | Why |
|---|---|---|
| Phase 1 (Weeks 1-5) | 55-65 min | Learning movements, building capacity |
| Phase 2 (Weeks 6-11) | 65-75 min | Peak volume, most exercises |
| Phase 3 (Weeks 12-16) | 60-70 min | Heavier weights, longer rest, less accessories |
| Phase 4 (Weeks 17-20) | 50-60 min | Reduced volume, testing strength |
Key Principles for Session Structure
1. Energy Management
HIGH ENERGY (start) → Heavy compounds
↓
MODERATE ENERGY (mid) → Secondary compounds, machines
↓
LOWER ENERGY (end) → Isolation, pump work
2. CNS Demand Management
Most demanding → Do first (squats, deadlifts, heavy bench)
Moderately demanding → Do middle (DB work, machines)
Least demanding → Do last (cables, isolation)
3. Rest Period Strategy
Main lift (heavy): 2-3 min (full ATP recovery)
Secondary compound: 90 sec (mostly recovered)
Tertiary/machine: 60-75 sec (moderate recovery)
Isolation: 45-60 sec (short, chase pump)
4. RPE Progression Within Session
Warm-ups: RPE 4-6 (easy)
Main lift: RPE 8-9 (hard but controlled)
Secondary: RPE 8 (solid effort)
Tertiary: RPE 8-9 (can push harder on machines)
Isolation: RPE 9-10 (can go to failure)
Core Training Integration
Frequency: 2× Per Week (Leg Days Only)
Your core gets significant work from compound lifts (squats, deadlifts, rows, OHP). Direct core work 2× per week is sufficient.
Legs A - Core Work:
1. Hanging Knee Raise: 3 × 10-15
2. Dead Bug: 2 × 10 each side
Legs B - Core Work:
1. Cable Crunch: 3 × 12-15
2. Pallof Press: 2 × 10 each side
Why Not Daily Abs?
- Abs need recovery like any muscle
- Compounds already train core as stabilizers
- More volume ≠ faster visible abs
- Ab visibility comes from low body fat, not more crunches
Quick Reference: Session Checklist
Before Each Workout
□ Had meal 1-2 hours ago
□ Hydrated
□ Have water bottle
□ Know today's workout
□ Know target weights/reps
□ Phone on Do Not Disturb
During Each Workout
□ Complete warm-up (don't skip)
□ Main lift first (when fresh)
□ Track weights and reps
□ Rest periods timed
□ RPE check (pushing hard enough?)
□ Form check (quality over ego)
After Each Workout
□ Note any PRs or misses
□ Log workout details
□ Post-workout protein within 2 hours
□ Stretch anything tight
□ Plan tomorrow's nutrition
Document created: December 2024 Part of the Wellness Guide Series Complete guide to structuring training sessions