The Total-Body Strength Formula: Build a Workout That Works for YOU
(Pick a Push + Pick a Pull + Pick a Leg Move + Pick a Core Finisher)
For anyone who wants to get stronger, leaner, and more confident—without spending hours in the gym!
Your Easy, No-Fail Strength Workout Formula
Strength training doesn’t have to be complicated. If you’ve ever walked into the gym and felt overwhelmed by all the equipment, or if you’ve avoided lifting weights because you’re not sure where to start—this formula is for you.
The Total-Body Strength Formula is a simple, mix-and-match system that helps you build an effective, balanced workout in just minutes. No more second-guessing your routine—just simple, effective moves that get results.
Step 1: Pick a Push Movement (Targets chest, shoulders, and triceps)
Push-ups (standard, incline, or knee)
Dumbbell shoulder press
Bench press (barbell or dumbbells)
Dumbbell chest press
Triceps dips
Step 2: Pick a Pull Movement (Builds back strength and posture support)
Bent-over dumbbell rows
Lat pulldown (machine or bands)
Chin-ups or assisted pull-ups
Dumbbell reverse flys
Seated cable rows
Resistance band rows
Step 3: Pick a Leg Move (Strengthens lower body and builds power)
Squats (bodyweight, goblet, or barbell)
Deadlifts (conventional, or kettlebell)
Bulgarian split squats
Step-ups (weighted or unweighted)
Glute bridges or hip thrusts
Step 4: Pick a Core Finisher (Enhances stability and overall strength)
Hanging leg raises
Russian twists
Plank with dumbbell drag
Cable or band woodchoppers
Medicine ball slams
Best Combos:
Beginner Strength Builder: Incline push-ups + bent-over rows + bodyweight squats + plank with dumbbell drag
Full-Body Power Moves: Dumbbell chest press + lat pulldown + step-ups + Russian twists
Leg Day Focus: Shoulder press + seated cable rows + deadlifts + hanging leg raises
Strength & Stability Blend: Push-ups + dumbbell reverse flys + Bulgarian split squats + woodchoppers
Workout Time: Just 20-30 minutes! Want more? Add another round or increase weights for an extra challenge.
Why This Works
This formula keeps your workouts simple but effective by ensuring you hit every major muscle group in a balanced way. No wasted time, just smart strength training that gets results.
Pro Tip: Want to make real progress? Track your weights and reps each week so you can gradually increase resistance and get stronger over time.
Your Turn!
Now it’s time to build your ultimate strength workout! Pick your push, pull, leg, and core moves, and get after it. Snap a pic or video and tag me @shanesmithpt—I want to see you crush it!
Want a custom strength plan that fits your goals? Book a free 15-minute consult with me, and I’ll help you create a training program that’s simple, effective, and built just for you. Click here to book your spot now!
