Cover the patterns first
Every good plan includes a horizontal and vertical push and pull, a squat, and a hinge. Build from these before adding anything, so no major muscle is neglected.
How do I choose exercises for my goal?
Match exercises to your goal: heavy compounds for strength, a compound plus isolation mix for size, movement patterns for general fitness.
The quick answer
Start by covering the basic movement patterns, push, pull, squat, hinge, and carry, then bias toward your goal. For strength, prioritize barbell compounds you can load heavily and train in low reps. For muscle size, keep compounds but add isolation work and stretch focused movements for lagging muscles. For general health, favor exercises you can do consistently and safely.
How to think about it
Bias to the goal
Strength wants heavy barbell squats, presses, and deadlifts in low reps. Hypertrophy keeps compounds but adds curls, extensions, flyes, and lateral raises to target specific muscles.
Pick what you can progress
The best exercise is one you can perform with good form and load a little more over time. If a lift wrecks a joint or you cannot progress it, swap it.
Do this
- List your patternsEnsure your week covers push, pull, squat, and hinge before adding extras.
- Weight by goalMore heavy compounds for strength, more isolation for size.
- Choose progressible liftsFavor movements you can add reps or load to week over week.
- Include lagging areasAdd direct work for any muscle your compounds miss, like side delts or hamstrings.
Keep going
How SUUPR helps
Match exercises to your goal: heavy compounds for strength, a compound plus isolation mix for size, movement patterns for general fitness.