THE FITNESS DUDE
Welcome to the Strength Training pillar.
This is where we build strength, muscle and real progression — without ego lifting, endless workouts or grinding the body into another setback.
Start with the Strength Training Basics & Principles video below. It explains the core approach: clean reps before heavy weight, short and effective training, progressive overload, smart load management and what to do if pain appears during a workout.
Strength training is simple.
Not always easy.
But simple.
Less Pain More Gain.
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Essential Gym Workouts
2 Days Per Week — Full Body
Train the entire body with two efficient sessions focused on strength, muscle, and long-term consistency.
3 Days Per Week — Push / Pull / Legs
A simple and proven structure that separates pushing, pulling, and lower-body training into focused workouts.
4 Days Per Week — Upper / Lower
A balanced approach that spreads training across four manageable sessions for greater focus and progression.
My Workout - Weekly Program
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Day 1 — Push
Chest, triceps, mobility, and shoulder stability for controlled upper-body strength.
Day 2 — Legs
Athletic leg strength, balance, and lower-body durability.
Day 3 — Pull
Back, biceps, grip, and pulling power with a focus on posture and control.
Day 4 — Explosive
Jump training to build speed, power, and athletic explosiveness.
Day 5 — Conditioning
Full-body circuit training for endurance, work capacity, and athletic performance.