The Full-Body Workout Blueprint (Full Course)

Free Guide - download The Full-Body Workout Blueprint here: https://black-lion-performance-coaching.kit.com/e3a299048d

In this video, I break down The Full-Body Workout Blueprint — your step-by-step guide to building a training plan that actually fits your goals, time, and recovery.

Whether your goal is to build muscle, lose fat, get stronger, improve endurance, perform better in your sport, or train for longevity, this framework shows you exactly how to structure your workouts so you can keep making progress without burning out or getting hurt.

No fluff. No gimmicks. Just clear, practical principles you can use right away.

A little about me:

I’m Coach Frederick Sadler — a professional fitness coach and physical therapist assistant who helps active adults and athletes train smarter, move better, and build a body that’s resilient. After more than a decade in fitness and rehab, I’ve seen what actually works and what just looks good online. My goal is to cut through the noise and give you simple, effective strategies that fit your life — not just your workouts.

Chapters

00:00 Designing Your Full Body Workout Plan

02:55 Understanding Training Goals and Constraints

05:49 The Importance of a Strong Foundation

09:06 Building the Workout Structure

11:55 Fundamental Movement Patterns

14:51 Exercise Selection: Compound vs. Isolation

18:10 Integrating Prehab and Rehab into Workouts

20:53 Adjusting for Mobility Limitations

23:45 The Role of Exercise Order

27:00 Complexity vs. Simplicity in Training

42:39 Prioritizing Goals in Training

45:56 The Importance of Skill Development

49:18 Efficient Exercise Pairings

56:44 Understanding Intensity and Rest Intervals

01:03:09 The Role of Warmups in Training

01:10:04 Putting It All Together: A Comprehensive Program

01:15:10 Progression Phases in Training

01:24:21 Identifying and Fixing Weak Links in Performance

01:27:15 Training Around Pain: Strategies for Safe Recovery

01:30:31 Modifying Movements and Techniques for Injury Management

01:35:05 Timing and Scheduling: Balancing Sport and Lifting

01:39:44 Weekly Training Frequency: Finding the Right Balance

01:47:45 Integrating Conditioning with Strength Training

01:53:39 Common Mistakes to Avoid in Training

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