Simple Strength Reference
The Movement Playbook
Every upper-body lift is a push or a pull. Change the angle and the grip and you have your whole program. Legs and core round it out.
How to Use This
Upper body comes down to just two patterns. Once you pick one, you adjust it with two simple dials — then round out the week across all three planes of motion.
Away from your body
Presses and dips — you move the weight away from you. Trains chest, shoulders, and triceps.
Toward your body
Rows and pull-downs — you move the weight toward you. Trains the back and biceps.
A complete week trains all three.
Side to side
Lateral lunges, side shuffles, side planks, jumping jacks…
Forward & back
Squats, lunges, running, push-ups, deadlift…
Rotation
Medball throws, wood chops, anti-rotation holds…
Push
Same movement, three angles. Pick your grip width to shift the emphasis.
Grip →
Pull
Rows and pull-downs. High angles build the upper back; low angles build thickness.
Grip →
Legs
Squat, hinge, lunge, raise. Cover these four patterns and you’ve trained the whole lower body.
Core
The core connects the upper and lower body — everything else works around it.
