Holiday Training Made Easier
When schedules get busy, your training needs to get simpler—not more complicated.
This holiday workout plan is built around full-body training 2–3 times per week, so you can maintain strength and momentum without overthinking your workouts.
First — When You Should Not Change Your Routine
If your time, energy, and recovery are solid, keeping your normal training split is always the best option.
This approach is for the weeks when:
Travel disrupts your schedule
Family commitments limit gym time
Energy and consistency fluctuate
In those moments, full-body training gives you the best return on the time you have.
Why Full-Body Training Works During the Holidays
Full-body workouts allow you to:
Train everything even if you miss a session
Reduce decision-making
Maintain strength with fewer workouts
Recover better during higher-stress weeks
Instead of trying to fit everything in, you focus on what matters most.
The Holiday Full-Body Training Framework
Each workout follows the same simple structure:
Squat
Hinge
Push
Pull
Core or carry
You don’t need complexity—you need coverage.
Reps & Sets (Holiday-Friendly Guidelines)
Keep the goal maintenance, not max effort.
2–4 sets per exercise
6–10 reps for most lifts
Stop 1–2 reps shy of failure
Optional refinement:
Lower body: 6–8 reps
Upper body: 8–10 reps
Core or carries: 20–40 seconds or controlled reps
This is enough to hold onto strength and muscle while keeping recovery in check.
Exercise Examples by Movement Pattern
Squat
Examples:
Goblet squat
Split squat
Front squat
Box squat
Hinge
Examples:
Romanian deadlift
Dumbbell deadlift
Hip thrust
Kettlebell deadlift
Push
Examples:
Push-ups
Dumbbell bench press
Floor press
Overhead press
Pull
Examples:
Dumbbell row
Cable row
Pull-downs
Inverted rows
Core or Carry
Examples:
Planks or side planks
Dead bugs
Pallof presses
Farmer carries
How Often Should You Train?
For most people during the holidays:
2 sessions per week: minimum effective dose
3 sessions per week: ideal if recovery allows
Each workout can be 25–40 minutes and still be effective.
What Success Looks Like During the Holidays
You’re doing it right if you:
Train consistently
Maintain strength
Avoid long gaps away from lifting
Feel ready to build again in January
That’s the win.
Final Thought
The holidays don’t require a new program—just a simpler one.
When life gets busy, full-body training keeps you moving forward without adding stress.
Consistency now makes everything easier later.
