How to choose exercises
Every program is a finite list. You can't include everything. Prioritize by:
1. Pattern coverage — squat, hinge, push, pull, carry, core 2. Goal alignment — strength = compound focus, hypertrophy = mix, sport = specific to sport 3. Client ability — match exercises to current movement quality 4. Equipment availability — what they actually have access to 5. Time available — fewer exercises, more sets is usually better than the opposite
The exercise hierarchy
Primary: the compound lift you're building the session around. Squat, deadlift, bench, OHP, row, pull-up. Secondary: supports the primary. Front squat (supports back squat), incline DB press (supports bench), RDL (supports deadlift). Accessory: isolates a specific muscle or addresses a weak link. Bicep curl, lateral raise, leg curl, lateral band walk. Corrective: addresses a movement limitation. 90/90 hip openers, ankle mobility, glute activation.Order matters
Within a session, the standard order:
1. Warm-up and mobility (5-15 min) 2. Power/explosive work (if included) — neural system fresh 3. Primary compound lift — strength expression 4. Secondary lifts — variations or hybrid hypertrophy/strength 5. Accessory work — isolation, lagging muscles, smaller muscles 6. Conditioning (if included) — comes last so it doesn't degrade lifting 7. Cool-down
The reasoning: the nervous system performs best on the most demanding work when fresh.
Exercise progressions (most clients aren't ready for the textbook version)
Squat: 1. Bodyweight squat to box 2. Goblet squat 3. Front squat or back squat (depending on mobility) 4. Loaded squat variations Hinge: 1. Hip hinge against wall 2. Banded good morning 3. RDL with light load 4. Trap bar deadlift 5. Conventional or sumo deadlift Push (vertical): 1. Seated DB press 2. Half-kneeling landmine press 3. Standing DB press 4. Standing barbell press Pull (vertical): 1. Lat pulldown 2. Banded pull-up 3. Negative pull-up 4. Pull-up 5. Weighted pull-upMatch the exercise to the client. Don't program a barbell back squat for a client who can't goblet squat with good form.
When to progress
Add load when the prescribed reps move with the prescribed RIR and good technique. Standard rule: hit the top of the rep range for all sets at the prescribed RIR? Add weight (2.5-5%) next session.
Add an exercise variation when the client has trained the current variation for 4-8 weeks consistently and looks ready for more.
When to regress
If form is breaking down at the prescribed load:
- Reduce load 10-20%
- Or substitute an easier variation
- Or check for a fatigue issue (need a deload?)
Common selection mistakes
Programming what looks impressive instead of what works — kettlebell snatches don't replace squats. Too many exercises per session — 4-6 movements is plenty. 10+ usually means none are done well. Same exercises forever — rotate every 4-8 weeks for hypertrophy, less often for strength. Ignoring weak links — keep programming around them and they stay weak.TL;DR
Hierarchy: primary > secondary > accessory > corrective. Order: warm-up → power → primary → secondary → accessory → conditioning. Progress when reps and form hold at prescribed RIR. Regress without ego when needed. 4-6 exercises per session, well-executed.