Build a Program That Actually Works

Most people don't have a program.
They have a collection of workouts they saw on Instagram or they just wing it by what piece of equipment is available at the moment.

They add exercises when they're bored.
They change everything when progress stalls instead of asking why it stalled.

A program isn't a list of exercises. It's a system designed to make you stronger, more balanced, and injury-free over time.

Here are the five principles I use to build programs for my clients and for myself.

The Principle
For every pushing exercise (bench press, overhead press, push-ups), do two pulling exercises (rows, pull-ups, face pulls).

Why It Matters
You sit at a desk. You drive. You look at your phone.
All of this pulls your shoulders forward and tightens your chest.
Then you go to the gym and bench press and do push ups, which makes it worse.

Most shoulder pain comes from this imbalance.
Over time your internal rotators become overdeveloped and tight.
And your external rotators become weak and overstretched.

The 2:1 pull-to-push ratio fixes this.
It strengthens your upper back, external rotators and pulls your shoulders back into proper position, preventing possible impingement.

How to Apply It
Did bench press ➔ Do two rowing variations the same workout.
Push-ups? ➔ Add band pull-aparts and face pulls.
Overhead pressing? ➔ Balance it with lat pulldowns and pull-ups.

The Principle
Start your workout with single-arm and single-leg exercises.
Finish with bilateral compounds.

Why It Matters
You have imbalances. Everyone does.
Your right leg is stronger than your left. Your left shoulder is more mobile than your right. When you load these imbalances with heavy bilateral work (squats, deadlifts, bench press), your strong side compensates and your weak side stays weak.

Starting unilateral forces both sides to work independently.
Your weak side can't hide.
You build balanced strength, then apply it to bilateral movements.

How to Apply It
Start leg day with Bulgarian split squats or single-leg RDLs ➔ then squat or deadlift.
Begin upper body with single-arm rows or single-arm chest press ➔ then barbell press and row with both arms.
Do single-leg exercises for 2-4 sets of 8-10 reps per side before moving to 1-2 sets of bilateral work.

The Principle
Your core is a 360 degree muscle that keeps you up all day.
It fires for every movement your body makes.

Why It Matters
Everything you do in life involves rotation or anti-rotation.
Picking up your kid and turning. Putting luggage in the overhead bin. Playing any sport. Not falling over when the train stops abruptly or you misstep off a curb.

Your core's job is twofold
Generate rotation when you need it (throwing, swinging, turning).
Resist rotation when you need stability (carrying groceries on one side, holding a plank, resisting outside force).

Most people only train flexion (crunches, sit-ups). This is one plane of motion out of three. You're ignoring the movements that actually protect your spine and transfer force.

Anti-rotation work is especially critical. It teaches your core to brace and prevent unwanted movement under load.
This is what keeps your lower back safe during heavy lifts.

How to Apply It

Rotation work
Cable chops (high to low, low to high, chest height across)
Medicine ball rotational throws

Anti-rotation work
Pallof press (the gold standard)
Single-arm farmer carries
Side planks

The Principle
Write down what you lift.
Add reps or weight at least every other week.
If you're not progressing, you're not growing.

Why It Matters
Your body adapts to stress.
If the stress doesn't increase, your body has no reason to get stronger or build muscle.

Progressive overload is the only non-negotiable rule in training.
Everything else - rep ranges, rest periods, exercise selection is flexible.
But if you're benching the same weight for the same reps you were six months ago, you haven't grown.

Most people don't track. They walk into the gym, grab whatever dumbbells feel right that day, and hope for the best.
This is called exercise, not training.

How to Apply It

Step 1: Pick a rep range
Example: 3 sets of 8-12 reps

Step 2: Add reps first
Week 1: 185 lbs x 8, 8, 8
Week 2: 185 lbs x 9, 9, 8
Week 3: 185 lbs x 10, 10, 9
Week 4: 185 lbs x 12, 11, 10

Step 3: When you hit the top of the range on all sets, add weight
Week 5: 195 lbs x 8, 8, 8

Step 4: Repeat

The Principle
Rest two to three minutes between heavy compound sets.
Rest sixty to ninety seconds between accessory work.
Stop rushing.

Why It Matters
Your muscles recover faster than your nervous system.
After a heavy set of squats, your quads might feel ready in 60 seconds, but your CNS needs 2-3 minutes to fully restore ATP and clear metabolic byproducts.

If you rush into the next set, you're not recovered.
Your performance and technique may suffer, which increases injury risk and decreases the training stimulus.

How to Apply It

For heavy compounds (squats, deadlifts, bench, rows)
Rest 2-3 minutes between sets.
Set a timer. Don't guess.

For accessory work (bicep curls, lateral raises, leg extensions)
Rest 60-90 seconds.
These don't tax your CNS as much.

Programming isn't complicated.
Most people fail because they overcomplicate it or undercommit to it.
Create a program. Follow these five principles.
You'll be stronger, more balanced, and injury-free.

Train Hard.
Think Deep.
Live with Intent.

— The CODE