Section 1 — Fundamental Movement Pattern Reference

Pattern	Primary Muscles	Example Exercises	Most Common Mistake
Push (Horizontal)	Chest, anterior delt, triceps	Bench press, dumbbell press, push-up	Elbows too wide, bar path drifting up
Push (Vertical)	Deltoids, upper chest, triceps	Shoulder press, dumbbell overhead press	Lower back overextending, bar path forward
Pull (Horizontal)	Back, rhomboids, rear delt, biceps	Seated row, dumbbell row, barbell row	Pulling with arms first, not initiating with scapula
Pull (Vertical)	Lats, biceps	Lat pulldown, pull-up, chin-up	Pulling with arms, not depressing shoulder blades
Squat	Quads, glutes, hamstrings	Goblet squat, back squat, leg press, lunge	Knees caving in, heels lifting, forward lean
Hinge	Glutes, hamstrings, spinal erectors	Deadlift, RDL, kettlebell swing	Rounding the lower back, bending knees too much
Core/Carry	Deep core, stabilisers	Plank, dead bug, pallof press, farmer carry	Sagging hips in plank, holding breath

Section 2 — Exercise Technique Cards

Use these during your first sessions to self-check technique on each exercise. Tick off points as you master them.

Section 3 — Training Variables Reference

Variable	Beginner Recommendation	My Current Application
Reps per set	8–12 for hypertrophy
Sets per exercise	3 sets (weeks 1–6), 4 sets (weeks 7–8)
Tempo	2–0–1–0 (2s eccentric, explosive concentric)
Rest between sets	60–90 seconds for hypertrophy
Load selection	2–3 Reps in Reserve (RIR) at end of each set
Progressive overload	+2.5kg when all 3 sets completed with good form

Section 4 — Common Mistakes Self-Assessment

Tick any mistakes you have caught yourself making. Use these as focus points for your next session.

Mistake	I have done this	My Corrective Action
Skipping the warm-up	☐
Using too much weight (ego lifting)	☐
Using momentum instead of muscle control	☐
Neglecting posterior chain exercises	☐
Not tracking my workouts	☐
Inconsistent training attendance	☐
Not resting enough between sessions	☐