8 movement patterns to include in your training program

The type of program you follow will greatly depend on your fitness experience, abilities, goals, and training availability. This is why I recommend refraining from following a random IG fitspos workout routine. But, when you do have a specified program for YOU, based on what I mentioned above, there are several types of exercises to consider. This goes beyond just saying "quads" or "compound exercises".
 
 Background Info
 When following a program, you/your trainer will likely (hopefully) have you on a plan that is built for 6-12 months. During this time, you would go through phases of Stabilization, Endurance, Hypertrophy, Strength, and Power. Note that Stabilization and Hypertrophy could potentially be omitted based on your fitness level and goals. Each of these phases would last anywhere between 4-16 weeks.
 
 Within each of these phases, you would still focus on having compound, accessory, and isolation exercises. I talk more about compound and isolation exercises here. To get even more specific, you would follow a workout split based on your training availability and goals.
 
 Examples could include:
 Full Body / Full Body / Full Body
 Push / Pull / Push / Pull
 Lower / Upper / Lower / Full Body
 + many other variations
 
 Within the entirety of your program, regardless of split and likely regardless of frequency, you will want to train the following movements both bilaterally (both limbs) and unilaterally (single-sided). *Notice I say movements, not muscles.
 
 Movement patterns to include in your program:
 Vertical Push
 Shoulder Press
 Incline Press
 
 Horizontal Push
 Bench Press
 Push-Ups
 
 Vertical Pull
 Lat Pull Down
 Pull-Ups
 
 Horizontal Pull
 Rows
 Inverted Rows
 
 Hinge
 Deadlift
 Hip Thrust
 Glute Bridge
 Good Morning
 
 Squat
 Squats
 Bulgarian Split Squats
 Lunges
 Lateral Lunges
 
 Carry
 Farmer Carry
 Suitcase Carry
 Overhead Carry
 
 Core
 Plank (Prone)
 Dead Bug (Supine)
 Wood Chop (Rotation)
 Cable Anti-Rotation Hold (Anti-Rotation)
 
 Hopefully you will see most or all of these exercises in different variations throughout your program. Assuming the volume of your strength training is not more than 4x/week, you likely won't see all of these exercises in one week or even in one phase due to specificity.
 
 Learn more about my online programming here.