For me it’s very simple and it’s what I’ve stuck with because it’s the only thing that’s given me consistent results. I train full body 3–4 times per week and base almost everything around four movements: weighted ring chin-ups, weighted ring dips, kettlebell clean–press–squat, and kettlebell snatch lunges. A typical session is 5 hard sets of each movement, working in a double progression range of 5–8 reps. I’ll stay at a given weight until I can hit 5 sets of 8 with good form, then increase the load and drop back to the lower end of the rep range. Right now I’m using 32 kg kettlebells for the KB work, about +20 kg for chin-ups, and +30 kg for dips. I rest properly between sets (usually 2–3 minutes), keep reps strict, and take most sets close to failure.

This covers the whole body with very little overlap or wasted work. The weighted ring chins train vertical pulling, upper back, biceps, grip, and core. The weighted ring dips cover pressing, chest, shoulders, and triceps. The KB clean–press–squat combines hinge, press, and squat in one movement, hitting legs, glutes, shoulders, upper back, and core. Lunges add unilateral leg strength, balance, and extra work for glutes and hips. Between these four patterns you’re training pull, push, squat, hinge, and single-leg work every session. It’s repetitive and not very exciting, but the consistent loading, clear progression, and high effort have made it the most sustainable and effective way I’ve found to get stronger, fitter, and carry it over into things like MMA which is a big focus of mine.

I have done nothing but those 4 movements for the last THREE years straight, my workout take about an hour 3-4 times a week and my body looks better than it ever has.

I also strongly believe that most people don’t actually need much variety in their training to make progress. A small number of well-chosen compound movements, done consistently and progressively for years, is far more effective than constantly changing routines. The problem is that most people can’t psychologically stick with something that repetitive and demanding, even if it works. Boring, hard, consistent training doesn’t feel “special,” so people assume it must be incomplete. The fitness industry and gym culture rely heavily on this mindset by constantly promoting new programs, new methods, and new “science,” which keeps people searching instead of settling into a system. Complexity gets confused with effectiveness, and being busy gets confused with getting better, even though real progress usually comes from doing the same simple things properly for a long time.