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Other/Mixed Minimal Number of Exercises to Stimulate Every Muscle Group

Other strength modalities (e.g., Clubs), mixed strength modalities (e.g., combined kettlebell and barbell), other goals (flexibility)

watchnerd

Level 6 Valued Member
I'd say four movements are the bare minimum among commonly used exercises - push, pull, hinge, squat - take your pick.

My pre-season summertime routine is six, 3x a week:

Pull (clean or snatch variation) or Squat
Overhead variation
Pull up variation
Push up variation
Row variation
Carry variation

Cooldown:
Core triplet
Stretches

It takes about 60-75 minutes, depending if it's a heavy, medium, or light day.
 

pet'

Level 8 Valued Member
Hello,

If we go for D. John's training pattern:
Push:
My vote goes for OVH press due to the transfer to horizontal push (reverse seems less true)

Pull:
Pull up

Hinge
Any DL variation / Swings / Clean. I do not snatch a lot due to the already OVH work with the push portion

Squat
Any variation

Core / Carry
Any carry (farmer...), TGU. This kind of move are efficient because they train the core and the grip (or functional strength)

Kind regards,

Pet'
 

Gorg01326

Level 2 Valued Member
I’ve had great success physique wise, whilst just being stuck with a 40kg dumbbell and a Pull up bar- dumbbell snatches and pull ups making sure to increase the volume every week. And once even with full access to a gym just done bench press and zercher squats which I actually really enjoyed.
 
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