Judd Lienhard’s 5-Step System to Build Smarter, More Effective Workouts

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Every workout needs a blueprint. Build yours the right way.

You can know all the best exercises in the world: squats, lunges, presses, deadlifts - but without a plan, that knowledge doesn’t mean much.

In this video, I’m breaking down my 5-step framework to build any workout. This is the exact structure I use for myself, my athletes, and my clients. It's a system that helps you train smarter, stay balanced, and actually make progress.

Think of it like building a house. Even the best home builder is lost without a good set of blueprints. The same is true for your training. You can have all the tools and all the skills, but without a structure to follow, you’ll never build something that lasts.

These five sections are the blueprint behind every workout I write. They’ll help you move better, lift stronger, and train like an athlete, even if you only have an hour a day.

???? MY 5-STEP WORKOUT BLUEPRINT

1️⃣ THE SLOW — Movement Prep & Mobility (5–10 minutes)
Every great session starts here. This is where I prep my joints, identify tight areas, and move slowly to build control.
Goal: Improve mobility and tissue quality so you can move better and stay injury-free.
Examples: Bird dogs, hip circles, planks, clam shells, rotator cuff series, tibialis work.

2️⃣ THE FLOW — Dynamic Warm-Up (5–10 minutes)
Now we start moving. I use this section to blend the movement patterns I’ll train that day — think squats, hinges, pushes, pulls, lunges — but done dynamically. This primes the nervous system and wakes up athletic movement.
Goal: Prepare your body to perform.
Examples: Jump rope, bear crawls, rope flow, crab walks, Indian clubs, speed ladder.

3️⃣ THE GO — Power & Coordination (10–15 minutes)
This is where we build athleticism — power, timing, and coordination.
I use lighter loads, faster movements, and focus on cross-pattern, unilateral, and multi-planar exercises that build real-world capability.
Goal: Train explosiveness and proprioception.
Examples: Box jumps, medicine ball throws, dumbbell snatches, bounding, hurdle hops, Bulgarian split squats.

4️⃣ THE GROW — Strength (15–20 minutes)
Now it’s time to move some weight. This is your traditional strength block — compound lifts with full range and control.
Goal: Build raw strength and power output.
Examples: Squats, deadlifts, bench press, overhead press, rows, weighted dips, chin-ups.

5️⃣ THE SHOW — Hypertrophy & Isolation (5–15 minutes)
Finish strong by targeting weak links and smaller muscle groups.
This is where I push higher reps, shorter rests, and focus on muscle size and balance.
Goal: Build muscle, symmetry, and durability.
Examples: Bicep curls, triceps pushdowns, lateral raises, calf raises, leg extensions, Nordics.

???? WHY THIS SYSTEM WORKS

Most people don’t have a real plan. They chase random workouts or copy what they see online.
My framework gives you structure.
Every minute of training serves a purpose:
- Mobility to move well
- Power to move fast
- Strength to move heavy
- Hypertrophy to build and balance

It’s balanced, efficient, and adaptable, built for people with real lives who still want to perform like athletes. You can apply this to any split: upper/lower, push/pull/legs, full body.

This is how I train every day, and how I coach others to stay strong, athletic, and adaptable for life.

????️‍♂️ WHO THIS IS FOR
- Men 25–55 who want to train like athletes, not influencers
- Busy guys who need structure and direction in their workouts
- Anyone who wants to understand why great training programs work
- Coaches and lifters looking to balance strength, performance, and physique goals

???? ABOUT ME
I’m Judd Lienhard, a performance coach and former Army Ranger.
My philosophy is simple: Always Be An Athlete.
I teach men and women how to build strength, power, and discipline — through training systems that make you move better, think sharper, and live stronger.

???? CONNECT WITH ME

???? My Fitness App: https://www.juddlienhard.com
???? Podcast: The Judd Lienhard Podcast episodes drop Tuesdays at 5a CST
???? Instagram: @juddlienhard
▶️ Subscribe on YouTube: @JuddLienhard

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