Roscoe Kerby

Practical Guide to Creating Your Best Gym Program

An evidence-informed framework for exercise selection, progression, and long-term results

Most training programmes fail not because of effort, but because of poor exercise selection.

Practical Guide to Creating Your Best Gym Program cuts through fitness noise and trends to deliver a clear, structured system for choosing exercises that actually work, last, and fit the real world.

Instead of chasing “best exercises,” this book teaches you how to think about exercise selection using a rigorous, evidence-informed framework. You will learn how to evaluate any exercise through five essential filters: progression, sustainability, biomechanics, execution, and programme context.

Inside, you will discover:

How to choose exercises that are measurable, progressable, and scalable long term

How to manage fatigue, injury risk, and recovery without sacrificing results

How to ensure exercises truly load the intended muscle based on biomechanics

How to select movements you can execute consistently and train hard in real-world settings

How to integrate exercises into a coherent programme rather than isolated workouts

Built around 50 practical principles, this guide provides a repeatable decision-making system you can apply to any training goal, split, or environment.

Written by Roscoe Kerby, host of The MUSCLE GROWTH Podcast and competitive athlete, the book synthesises insights from leading researchers and practitioners in hypertrophy, strength, performance, and health, translating them into clear, actionable rules.

Whether you are a beginner looking for clarity or an experienced lifter tired of stagnation, this book equips you with the tools to build training programmes that are effective, sustainable, and adaptable for years to come.

Exercise is a choice. Progress is a design.

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