Welcome

to The WCT Workout Template: How To Exercise Effectively When You

Don’t Know What To Do At The Gym

After going through this template, you’ll learn the basics of how to start exercising
the right way… so that you can stop wasting your precious free time whenever you
go to the gym.

You see, it all starts with learning how to exercise as efficiently as possible. That’s
why this template will show you which exercises you should do and how to do them
in order to get the best results possible (in the least amount of time.)

These are the same principles that Brittany and I use to exercise at least 4 times per
week despite having a grueling 80-hour workweek.

Let’s dive right in...


1: You need to carve out 30 minutes a day for your fitness

The number one thing that you must to do to incorporate exercise into your life is to
block out 30 minutes a day that you’ll devote to exercising.

This should be non-negotiable.

Look, I know that your life is extremely busy. But be honest with yourself.

Are there 30 minutes a day that you spend doing unproductive things?

Instead of watching The Walking Dead or scrolling through the highlight reels of
Instagram, decide right now, which 30 minutes you are going to dedicate to
improving your body and your fitness.

30 minutes is such a tiny commitment. If you do the math, 30 minutes is only 2% out
of your 24-hour day.

Just 2%!

And believe it or not, that 2% is more than enough time for you to see amazing
results… provided you’re using the best exercises.

Which are…



2: You must use only the best exercises

If you only have 30 minutes to workout – you should only the best exercises.

Bicep curls and tricep kickbacks are definitely not on this list.

Instead, you need to focus at least 80% of your time using power exercises.

Power exercises
• Use a large range of motion,
• train multiple muscle groups at once, and
• develop the 6 basic functional human movement patterns

The 6 basic human movement patterns are
- The Horizontal Push
- The Vertical Push
- The Horizontal Pull
- The Vertical Pull
- The Knee Dominant Pattern (AKA the squat)
- The Hip Hinge Pattern

We’ll go over the best examples of these 6 movement patterns in just a second.

These power exercises are proven to give you the biggest bang for your buck. They
will allow you to train all of the major muscles in your body, in as short a time as
possible.

Any exercise that doesn’t train one of these 6 patterns should not be prioritized in
your workout.

Remember, we are going after quality workouts here.

At least 80% of your workout should be composed of these 6 exercises.

This is the biggest mistake most people make when going to the gym. They spend
the majority of their time doing exercises that will do absolutely nothing for their
body or their fitness.

You won’t be one of those people.



3. You must create a balanced training program

Last but not least, you need to create a balanced training program using these 6 basic
movement patterns.

You do this by performing an equal amount of pushing and pulling exercises in both
the upper and lower body.

Let’s break down each movement one by one.

- The Horizontal and Vertical Push train the pressing muscles of the upper body:
These include the chest, shoulders, and tricep muscles.

-The Horizontal and Vertical Pulls trains the pulling muscles of the upper body: These
include the biceps, the lats, the rhomboids, and the middle trapezius muscles.

- The Knee Dominant Pattern trains the muscles that cause hip flexion and knee
extension: These include the quadriceps, the hip flexors, and the adductors muscles.

- Lastly, The Hip Hinge Pattern trains the muscles on the posterior side of your lower
body that cause hip extension: These include the glutes, the hamstring muscles and
even the low back.

It is absolutely critical that you train the

- Horizontal Pull and Horizontal Push in a 1:1 ratio (or even 2:1 ratio)
- Vertical Pull and Vertical Push in a 1:1 ratio and the
- Hip Hinge and Knee Dominant Exercises in a 1:1 ratio (or even 2:1 ratio)

So if you did 3 sets of 10 reps of a horizontal push, you must do 3 sets of 10 reps of a
horizontal pull as well etc.

Note: It doesn't even have to be in the same workout – Just make sure that you
balance out your exercises on a per week basis.

The final point is – you should aim to train each of the 6 basic movement patterns at
least 1-2 times a week.

So without further ado, here is your template…

Alex & Brittany

 The WCT Workout Template
Week 1 Week 2 Week 3 Week 4
Sample Workout 1 Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps
Knee Dominant Pattern 1
Horizontal Push Pattern 1
Horizontal Pull Pattern 1

Sample Workout 2 Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps
Vertical Push Pattern 1
Hip Hinge Pattern 1
Core Exercise 1

Sample Workout 3 Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps
Horizontal Push Pattern 2
Verical Pull Pattern 1
Knee Dominant Pattern 2

Sample Workout 4 Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps
Hip Hinge Pattern 2
Horizontal Pull Pattern 2
Core Exercise 2

The Horizontal Push The Horizontal Pull The Vertical Push The Vertical Pull
Bench Press and all Variations Barbell Row Overhead Press Pull-Ups and all Variations
Low Incline Bench Press Inverted Row/Horizontal Pull-up High Incline Bench Press Chin-Ups
Dumbbell Bench Press Seated Cable Row High Incline Dumbbell Press Lat Pulldowns
Low Incline Dumbbell Bench Press Dumbbell Row Pike Push-Up
Push-Up and All Variations Chest Supported Rows Incline Pike Push-Up
Dips Face Pulls Handstand Push-Up

The Knee Dominant Pattern The Hip- Hinge Core/ Ab Exercises Isolation Exercises (Use Infrequently)
Back Squat Conventional Deadlift Planks Bicep Curl
Front Squat Sumo Deadlift Side Planks Tricep Extension
Box Squat Goodmorning Loaded Carries (Farmer's Walk) Dumbbell Lateral Raises
Lunge Variations Romanian Deadlits Ab Wheel Rollouts Dumbbell Rear Delt Flys
Pistol Squat Variations Back Raises Leg Raises and all Variations
Split Squat Variations Cable Pull Throughs Reverse Crunch

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