The White Coat Trainer's

Calisthenics Template

How to Exercise Efficiently At Home

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 The WCT's Workout Template
After going through this template, you’ll learn the basics of how to start exercising
at home, using just your body weight.

You see, it all starts with knowing 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 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%!

This 2% is more than enough to get great results provided you are using the best
exercises!

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 The WCT's Workout Template
2: The Best Calisthenic Exercises

If you only have 30 minutes to work out – you should only do the best exercises.

Thankfully almost every calisthenics exercise is a functional movement.

The 6 functional human movement patterns are"

They are:
- The Horizontal Push
- The Vertical Push
- The Horizontal Pull
- The Vertical Pull
- The Knee Dominant Pattern (AKA the squat)
- The Hip Hinge Pattern

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.

Now let’s go about how to structure your templates.

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 The WCT's Workout Template
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 train 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 causes 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
- Vertical Pull and Vertical Push in a 1:1 ratio and the
- Hip Hinge and Knee Dominant Exercises in a 1:1 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 are your templates.

Alex & Brittany

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The WCT 3-Day/Week Push Pull Legs Template (Calisthenics)

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The WCT 4-Day/Week Upper Lower Template (Calisthenics)

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 The WCT's 10 Step Checklist
How To Make Sure Every Workout Is Optimized For Results!

Do I Include 1 Exercise From Each Of The 6 Functional Movements?

Your workout plan should include at least one horizontal push, one vertical push, one
horizontal pull, one vertical pull, one knee flexion and one hip extension exercise.

Do I Include A Core Stabilization Exercise In My Workout Plan?

It is important to train your core for stability, not mobility. Core stabilization exercises
strengthen your ability to resist motion of the spine. Sit-ups are not the answer.

Am I Performing At Least 20 Repetitions Of Each Exercise?

Building muscle requires sets of 7-12 repetitions. Building strength requires sets of
approximately 5 repetitions. Try to perform ~20 reps per exercise in each workout.

Am I Performing At Least 6-8 Sets Per Muscle Group Per Week?

Studies confirm that training each muscle group twice per week is more effective than
once per week. As a result, you should break them up into two days of 3-4 sets.

Am I Achieving An RPE 7 Or More On Each Set?

You need to lift a weight heavy enough to induce fatigue. Your should be giving your
working sets at least a 70% effort (with ~3 reps left in the tank).

Am I Making Sure That I Avoid Failure On Any Set?

Never go "all-out" and lift until you can't anymore. This will lead to unnecessary
fatigue, difficulty recovering, and possible injury.

Am I Keeping My Rest Periods Under 3 Minutes?

This is one of the best ways to create efficient workouts. Set a timer, and do not rest
longer than 3 minutes between sets.

Do I Have A Plan To Progressively Overload Each Exercise?

Progressive overload is the key to building muscle and gaining strength. You must
make each workout slightly better than the ones before it on a weekly basis.

Am I Consuming Carbohydrates AND Protein Pre- OR Post-Workout?

You must give your body the nutrients it needs for muscle protein synthesis. Make sure
to consume carbs and protein either before or after your workout.

Can I Consistently Follow This Plan For At Least 6 Months?

Consistency is everything in fitness. When designing your plan, your number one
priority should be to use this checklist to design a workout you can stick to.

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 The Full Program

Do You Want Help Filling Out The

Template?
Get a complete ready-made workout program
that includes:

Which exercises I recommend that you start with

How many sets you should do for each exercise

How many repetitions you should do for each exercise

How long you should rest between sets

What should you eat to build strength and gain muscle

How to modify the workout if you are short on time

How and when to increase the weight of each exercise in...

The WCT's Home Workout Program

For Busy Professionals

Click Here To Learn More

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