A Gym, Weights Based, Training Routine for Busy Beginners (Push, Pull and Squat)
- Alastair Hunt
- 1 day ago
- 6 min read
Updated: 13 minutes ago
A focus on compound movements (that use multiple muscles), conducted one after the other (a superset) to create a time efficient workout that covers most of the bodypart / strength bases. A mix of machines and - where possible - dumbbells, to teach my body how to balance and control weight.
Is this the perfect work-out? Arguably there is no such thing. But it works for me at my level of training - I am an amateur, recently restarting after some time off due to a shoulder injury. This might work for you too, if you are an amateur / novice. In many respects this article is a follow up and further exploration of a previous article on efficient, time based workouts - albeit with an emphasis on bodyweight exercises.
As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment. Consult a qualified physical trainer to understand specific exercises and correct form.
Influences
Key influences on how I built my regimen - what exercises to do, how to do them correctly - are below. The list includes several of the better known names in exercise physiology and practice, with links to their own channels or key interviews that feature them.
Jeff Cavaliere (Athlean-X)
Menno Henselmans MsC
Dr Mike Isreatel (Renaissance Periodization),
Please note, what works for me - based on my personal goals and circumstances - may not be suitable or work for you.
The Routine
3 sets - in order below - of 8 to 15 reps. I will not get into the complexities of the balance of reps vs sets here, safe to say, on each set go to near failure.
Vertical Pull - Lat pulldown
Main muscles: Lats, biceps, upper back.
Description: Builds a strong back and arms, improving pulling strength.
Horizontal Push - Incline dumbbell bench press
Main muscles: Chest, shoulders, triceps.
Description: Strengthens the upper chest and shoulders for pushing movements.
Horizontal Pull - Seated cable row
Main muscles: Upper back, lats, rear shoulders, biceps.
Description: Develops back strength and posture, balancing pressing work.
Vertical Push - Seated dumbbell press
Main muscles: Shoulders, triceps, upper chest.
Description: Builds shoulder and arm strength for overhead pushing.
Squat - Bulgarian split squat
Main muscles: Quads, glutes, hamstrings, calves.
Description: Strengthens legs and improves balance and stability.
Biceps - Dumbbell biceps curl
Main muscles: Biceps, forearms.
Description: Isolates the arms for strength and muscle tone.
Cavaliere advises that it is beneficial to do a specific biceps exercise, whereas Isreatel advises - to save time - results can also be achieved with a underhand lat pulldown. An example of the nuance of strength training. I have decided - mostly out of vanity - to include a specific biceps exercise.
Rotation - Wood Chop, Cable wood chopper
Main muscles: Obliques, abs, hips.
Description: Improves core strength and rotational power. This type of 'rotational' exercise is missing from many programmes.
Duration: Approx 1 hour
Missing? A 'hinge' movement. An 'abs' specific movement. Why do I not do these? I am currently focused on the above exercises that achieve most of what I need in the time that I currently have to workout. Perhaps a future iteration of this workout will feature them.
Final Thoughts
Supporting your body through balanced nutrition, physical activity, stress reduction, quality sleep and meaningful social connection (these are known as the Pillars of Health) are some of the most powerful health 'tools' we have. If you are working out, consuming sufficient protein and getting enough sleep are vital. Changing health for the better is about consistent progress, not perfection, and even small changes can make a meaningful difference over time.
As always, the best health strategy is one you can stick with - one that fits your personal lifestyle profile. Improving health is about finding motivation, prioritising self-care and taking action. If you want to take effective and targeted steps to that fit into your unique lifestyle, The Whole Health Practice is here to help. Whether you want to improve eating practices, beat chronic illness or enhance your overall well-being, our consultations and programs deliver results that are tailored to your needs.
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Stay Healthy,
Alastair
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Related Resources and Studies
Iversen VM, Eide VB, Unhjem BJ, Fimland MS. Efficacy of Supersets Versus Traditional Sets in Whole-Body Multiple-Joint Resistance Training: A Randomized Controlled Trial. J Strength Cond Res. 2024 Aug 1;38(8):1372-1378. doi: 10.1519/JSC.0000000000004819. PMID: 39072654.
Iversen VM, Norum M, Schoenfeld BJ, Fimland MS. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med. 2021 Oct;51(10):2079-2095. doi: 10.1007/s40279-021-01490-1. Epub 2021 Jun 14. PMID: 34125411; PMCID: PMC8449772.
Hermann T, Mohan AE, Enes A, Sapuppo M, Piñero A, Zamanzadeh A, Roberts M, Coleman M, Korakakis PA, Wolf M, Refalo M, Swinton PA, Schoenfeld BJ. Without Fail: Muscular Adaptations in Single Set Resistance Training Performed to Failure or with Repetitions-in-Reserve. Med Sci Sports Exerc. 2025 Apr 18. doi: 10.1249/MSS.0000000000003728. Epub ahead of print. PMID: 40249908.
Gabbett TJ, Oetter E. From Tissue to System: What Constitutes an Appropriate Response to Loading? Sports Med. 2024 Nov 11. doi: 10.1007/s40279-024-02126-w. Epub ahead of print. PMID: 39527327.
Iversen VM, Eide VB, Unhjem BJ, Fimland MS. Efficacy of Supersets Versus Traditional Sets in Whole-Body Multiple-Joint Resistance Training: A Randomized Controlled Trial. J Strength Cond Res. 2024 Aug 1;38(8):1372-1378. doi: 10.1519/JSC.0000000000004819. PMID: 39072654.
Behm DG, Granacher U, Warneke K, Aragão-Santos JC, Da Silva-Grigoletto ME, Konrad A. Minimalist Training: Is Lower Dosage or Intensity Resistance Training Effective to Improve Physical Fitness? A Narrative Review. Sports Med. 2024 Feb;54(2):289-302. doi: 10.1007/s40279-023-01949-3. Epub 2023 Nov 4. PMID: 37924459; PMCID: PMC10933173.
Paluch AE, Boyer WR, Franklin BA, Laddu D, Lobelo F, Lee DC, McDermott MM, Swift DL, Webel AR, Lane A; on behalf the American Heart Association Council on Lifestyle and Cardiometabolic Health; Council on Arteriosclerosis, Thrombosis and Vascular Biology; Council on Clinical Cardiology; Council on Cardiovascular and Stroke Nursing; Council on Epidemiology and Prevention; and Council on Peripheral Vascular Disease. Resistance Exercise Training in Individuals With and Without Cardiovascular Disease: 2023 Update: A Scientific Statement From the American Heart Association. Circulation. 2024 Jan 16;149(3):e217-e231. doi: 10.1161/CIR.0000000000001189. Epub 2023 Dec 7. PMID: 38059362.
García-Orea GP, Rodríguez-Rosell D, Ballester-Sánchez Á, Da Silva-Grigoletto ME, Belando-Pedreño N. Upper-lower body super-sets vs. traditional sets for inducing chronic athletic performance improvements. PeerJ. 2023 Feb 21;11:e14636. doi: 10.7717/peerj.14636. PMID: 36846453; PMCID: PMC9951798.
Momma H, Kawakami R, Honda T, Sawada SS. Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. Br J Sports Med. 2022 Jul;56(13):755-763. doi: 10.1136/bjsports-2021-105061. Epub 2022 Feb 28. PMID: 35228201; PMCID: PMC9209691.
Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. J Strength Cond Res. 2017 Dec;31(12):3508-3523. doi: 10.1519/JSC.0000000000002200. PMID: 28834797.
Garcia P, Nascimento Dda C, Tibana RA, Barboza MM, Willardson JM, Prestes J. Comparison between the multiple-set plus 2 weeks of tri-set and traditional multiple-set method on strength and body composition in trained women: a pilot study. Clin Physiol Funct Imaging. 2016 Jan;36(1):47-52. doi: 10.1111/cpf.12192. Epub 2014 Sep 12. PMID: 25214387.
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