3 Proven Workout Templates To Use For Easy Results

May 30, 2018

Like a lion at feeding time, you're hungry for results. 




So, the body isn't what it used to be. A little stiffer in some places and a little rounder in others. You want to lose the gut, feel dominant in life and look like Hugh Jackman in a suit. Time to do something about it.


You join a gym...

...and you enter a post-apocalyptic wasteland of slamming weights, mirror selfies, animalistic stares and colourful, bent steel.


What. Do. You. Do?


Without a plan, the gym can be an intimidating place. It's where testosterone and estrogen mix into a flurry of near-nakedness, flexing and attention seeking grunts.


With a plan, none of the matters. You go in, do your thing, and leave. 


A plan is key. You know what you're doing, there's no uncertainty and others leave you be.


Below are the 3 best templates I use for myself and my clients for short, effective workouts. You'll learn what exercises are best and will soon satisfy that wild hunger for results.



Prepare your tastebuds because we're about to dig into the meat and potatoes

of the workouts.



You complete each template like you'd eat at a swanky restaurant. There's 2-3 courses and you don't move onto the next until you're done with the current course.


In this case; entree, main, dessert is A series, B series and C series. Not as tasty, but essentially the same.


Each template contains the letters A, B and C with numbers next to them. You complete the all the A exercises in a row then repeat for the number of sets. Then, you move onto the B's following the same process. Finally, C's.


Easy as ABC.


Below, you have 3 templates below, each with a different focus.


  • Fat loss

  • Fat loss/muscle gain

  • Muscle gain/strength


Each has different repetition ranges, rest times and sets. All of your exercise selections are located below the templates.



Feast your eyes on the magical templates of your future gym glory.


Ultimate Fat Loss


A1: upper body pull exercise (4 sets of 12 - no rest)

A2: upper body push exercise (4 sets of 12 - no rest)

A3: any lower body exercise (4 sets of 12 - 60 sec rest)


B1: conditioning exercise (3 sets of 15-30 secs - no rest)

B2: core exercise (3 sets of 10-15 - 60 secs rest)


C: conditioning exercise (sprints x5 - 30 on/30 rest)



Best of Both Worlds (muscle gain and fat loss)


A1: upper body push exercise (4 sets of 10 - 30 seconds rest)

A2: lower body pull exercise (4 sets of 10 - 60 seconds rest)


B1: upper body pull exercise (4 sets of 10 - 30 seconds rest)

B2: lower body push exercise (4 sets of 10 - 60 seconds rest)


C: conditioning exercise (5-8 sets of 20 on/40 rest)



King of Muscle & Strength Gains


A: upper or lower body exercise (the one you want to focus)

(4-6 sets of 5-8 reps - 90 secs rest)


B1: upper body exercise (4 sets of 8 - 60 seconds rest)

B2: any lower body exercise (4 sets of 8 - 60 seconds rest)


C1: upper body pull exercise (4 sets of 8 - 60 seconds rest)

C2: upper body push exercise (4 sets of 8 - 60 seconds rest)



From here, you simply plug in your exercises and away you go.



Here's the list of the best exercises from each category you can use.




1-arm dumbbell row

Lat pulldown
Barbell bent-over row

Bench row
TRX row

Seated cable row


Bench press (barbell or dumbbell)
Incline bench press (barbell or dumbbell)

Standing overhead press (barbell or dumbbell)



Romanian deadlift

Barbell deadlift
Lying leg curl

Seated leg curl
Hip thrust
Stability ball curl


Barbell squat
Goblet squat

Front squat
Bulgarian split squat

Split squat
Reverse lunge

Walking lunge


Pallof press
Side plank


Cable woodchop

Suitcase carry


Medicine ball slams
Squat jumps


Sled pushes

Kettlebell swings

Kettlebell snatches

Wall balls



Now you have a simple three step process to creating ridiculously effective workouts 


1. Select your goal and template.

2. Plug in the exercises you want to use.

3. Go to the gym, ignore everyone else in there, do your thing and get out.



Structures and systems are the best way to get results in any arena. You want simplicity in something that's been proven to work.

Minimise decisions and mental effort so you can focus on the things that really matter.

That's what the Power Shift System does for you.


It uses a system to make results as easy as possible. Your nutrition is completely outsourced to an exceptional meal delivery service, training is done early before life can get in the way and you receive serious accountability through structured motivation.


Essentially, it's impossible to fail.

Sound tasty? Apply for the Power Shift System here.

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Executive Performance

Michael Gostelow - Personal Trainer

2 Chifley Square. Sydney, 2000


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