Full-body workout

A full-body workout covers every major pattern in one go. A squat or a lunge, a hinge, a push, a pull, and some core work. If you train two or three days a week, nothing else uses the time as well, because every muscle gets trained several times a week and no single session runs long.

The trade-off is how hard you can go on any one thing. You cannot do five hard exercises for one muscle group in a full-body session, and you should not try. One good compound lift per pattern is the template. The next session repeats those patterns with different exercises or heavier weights.

This structure also survives real life. Miss a day on a body-part split and something goes untrained for a week. Miss a full-body day and the next session still covers everything.

Work from the biggest movements down. Lower-body compounds first, then upper-body pressing and pulling, then core. The generator orders the session this way for you.