Focus on these 6...

Chances are if you're a beginner lifter and you haven't been implementing the 6 essential movement patterns into your training routine then you're either lacking progress or you're about to. If you've been focusing on only isolation movements then it's time to move on and learn the 6 essential movement patterns to lifting weights.


  • Leg extensions
  • Leg curls
  • Calf raises
  • Cable flyes
  • Peck deck flyes
  • Reverse flyes
  • Lateral raises
  • Front raises
  • Curls
  • Tricep pushdowns
*These aren't bad exercises, we just want you to focus on these 6 essential movement patterns before you add in isolation exercises.


1. Hinging

  • Deadlift
  • Romanian deadlift
  • Good mornings

2. Squatting

  • Back squat
  • Front squat
  • Goblet squat

3. Pushing

  • Bench press
  • Incline DB press
  • Overhead press

4. Pulling

  • Pull-up
  • Bent over row (barbell/dumbbell) 
  • T-bar row

5. Lunge

  • Walking/stationary lunges
  • Bulgarian split squat
  • Side lunges

6. Carrying

  • Farmer walks
  • 1 arm farmer walks
  • Trap bar carry

By doing these you will be able to add strength and muscle mass much faster than if you're only concentrating on isolation movements. There may be other factors that are causing you to plateau but this is a great start. If you need help learning how to execute these movement patterns safely please contact me. If you're looking for a new training split click here. Thanks for reading!