Coach Camm: How To Structure Your Workout

Written By Brian Cammarata

Fit Tip of the Week

 

How EXACTLY You should be working out

 

One question I get asked frequently is:

 

“What exercises should I be doing in the gym?” or “If I workout for an hour, what exactly should I be doing?

Building A Barbell - Lynx

 

There are a million different ways to do a workout.

 

There are a million different training splits, protocols, methodologies and Instagram workout accounts - it can all be a little overwhelming.

 

All you need is a workout framework. Something you can rely on in a pinch.

 

A structure.

 

Because at the end of the day individual exercises don’t mean a whole lot. Some are better than others but none are magic and none are poison.

 

There will be a new cool one that you really like and in 6 months you won’t be able to remember it. You’ll probably never do it again.

 

The easiest way to structure a workout is through movement patterns. This simplifies the process and takes the individual exercise variance out of the equation.

 

It also gives you the freedom to choose any exercises you want in a given workout.

 

There are a few assumptions needed when moving forward with this type of framework:

  • You’re looking for a strength training-based workout (not cardio or HIIT)

  • You’re doing a full-body workout (which I recommend for almost everyone)

  • You’re training for 45-75 minutes or in that ballpark

  • You’re not training for any super specific goal (sport, marathon, bodybuilding show) and you're not injured or rehabbing

You’re just a regular guy or gal looking for a simple, great workout.


The framework I use myself and with most clients is simply this:

  • Warmup/Movement Prep (10-15 minutes MAX)

  • Main Lifts

    • Squat Pattern

    • Push Pattern (Vertical or Horizontal)

    • Hinge Pattern

    • Pull Pattern (Vertical or Horizontal)

    • Accessory Lifts & Core Circuit

    • Conditioning

That's it.

 

No fancy protocols, no “silver bullet” exercises, just simple movement patterns that will cover your entire body head to toe.

 

You can use this template for your entire training life and have a great physique.

 

Still confused on what exactly this means for you?

 

Fear not - I’m going to take a deeper dive next week on the individual patterns and how to incorporate different movements based on your goals.

 

In the meantime, if you want me to send you the exact workout I use with clients that covers all of these patterns, reply to this email with “WORKOUT TEMPLATE” and I will send it over to you.

 

Plan on Making a Plan,

 

Coach

Brian Cammarata

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Brian Cammarata

Hello! I’m Brian! My goal is to not only help my clients lose fat, build muscle, and move better but to make training a part of their lives forever.  Fitness is a lifelong pursuit and I'm here to be your guide.

As a Certified Strength and Conditioning Specialist and a Level 1 Titleist Performance Institute Golf Fitness Coach, I've worked with a wide range of clients in both Boston and Los Angeles, from weekend golfers to average desk jockeys to young athletes.  We focus on getting stronger, moving better, and building good habits in and out of the gym.  As the saying goes, "we are what we repeatedly do".

We will repeatedly challenge the body, assess the results, and take time to enjoy the ride.  We won't do fad diets, mindlessly run on the hamster wheel, or take ourselves too seriously.

Playing sports led me to fitness, and fitness has given me a true desire to learn about the human body and share that knowledge with others.

Let's do this together.

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Coach Camm: How to use Movement Patterns in your Workouts
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