The ABABC Formula: My Blueprint for Training

People often ask me if my personal training regimen mirrors what I design for my clients. The answer is simple: absolutely. The foundation of my workout methodology (and the programs for everyone I train) is rooted in the same principles: it must be simple, it must be efficient, and above all, it must be sustainable.

I structure nearly all resistance work using a continuous-flow circuit following an ABABC formula. This system maximizes your time in the gym by eliminating passive rest between muscle groups.

Here is the breakdown of the formula:

• A = Upper-Body Movement (Push or Pull)
• B = Lower-Body Movement (Push or Hinge)
• C = Core/Trunk Movement

The full circuit looks like this:
Upper (A) --> Lower (B) --> Upper (A) --> Lower (B) --> Core (C).

This method achieves active recovery. While your chest is working, your legs are resting, and vice versa. Your heart rate stays elevated, making your strength session also a potent cardiovascular one.

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The beauty of the ABABC system is its scalability. We don't change the formula; we change the volume (the number of times you repeat the circuit).

In a typical full-body session focusing on Chest and Hamstrings, one round of my circuit might look like this:

A: Flat Dumbbell Chest Press

B: Prone Leg Curl

A: Flat Dumbbell Chest Press

B: Prone Leg Curl

C: Kneeling Rope Crunch

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If you are following my Advanced routine, you would simply repeat that entire sequence five times, only resting minimally when transitioning between rounds.

The ABABC formula is not a random sequence; it's designed for maximum physiological return on your time investment:

1. Total Body Activation: In one workout, you are hitting all major movement patterns: upper push, upper pull, lower push, lower hinge, and trunk stability.
2. Metabolic Conditioning: By alternating upper and lower body movements, you keep your heart rate elevated for the entire duration of the workout. This turns your strength training into metabolic conditioning for efficient fat loss.
3. Focused Progression: Each day of the week, I rotate the movement pairing. One day is Chest/Hamstrings, the next is Back/Quads, the next is Shoulders/Glutes—always anchored by a targeted core movement.

This systematic approach makes your training repeatable, trackable, and efficient. Whether you have 20 minutes or a full hour. Start training smarter!

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