Program Introduction:
This workout is a great total body workout that will hit everything and is all strength focused/high tension. We’ll take minimal rest in between to keep the HR up, but I really want you to focus on push the weight and challenging yourself in the gym.
Warm Up: Before you begin this workout you’re going to definitely want to do about 5-10 mins of easy cardio to get the blood flowing and your body ready to train. You can also follow with foam rolling any areas of your body that are tight or sore. Once you do this, you’re ready to begin.
The Training Program: If you aren’t familiar with the following moves, please click the exercise name for a full tutorial.
Guidelines about amount of weight: Your goal for this is to get to controlled failure for each rep. So by the time you reach the final rep you should be within one rep short of failure (NOT complete failure).
Exercise Name |
Reps |
Sets |
Weight and Notes |
Tempo |
Rest |
Super Set#1 |
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| Push Up
(Modified on the Knees or Full Body Weight) |
S1 – 10r
S2 – 12r S3 – 15r |
3 | Body Weight | 2/0/1
2 Lower 1 Up No Holds |
None |
| Pull Up
(Machine, Bodyweight, or Pull-up Bands) |
S1 – 5r
S2 – 6r S3 – 7r |
3 | This can be done on the assisted machine or body weight. If it’s easy, add weight around your waist. | 2/1/2
2 Pull 1 Hold 2 Lower |
60-80s |
Super Set#2 |
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| Barbell Wide Split Squat (Stationary Lunge) | S1 – 12r
S2 – 10r S3 – 8r |
3 | Increase weight for each set. | 2/1/2 | None |
| Sumo Deadlift | S1 – 10r
S2 – 8r S3 – 6r |
3 | Increase weight for each set. Should feel HEAVY! | 2/0/2 | 60-90s |
Super Set#3 |
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| Barbell Bench Press | S1 – 12r
S2 – 10r S3 – 8r S4 – 6r |
4 | Increase weight for each set | 2/1/2 | None |
| Olympic Bar T Row | S1 – 12r
S2 – 10r S3 – 8r S4 – 8r |
4 | Increase weight for each set | 2/1/2 | 60-80s |
Super Set#4 |
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| DB Upright Row | S1 – 15r
S2 – 12r S3 – 10r |
3 | Increase weight for each set | 2/1/2 | None |
| DB Lateral Shoulder Raise | S1 – 10r
S2 – 8r S3 – 8r |
3 | Increase weight for each set | 2/1/3
2 Up 1 Hold 3 Lower |
60-80s |
Super Set#5 |
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| Barbell Walking Lunges | 20-30 Steps | 4 | Break it up so you do half out and then half back to start. | Your own, taking long strides | None |
| Nordic Hamstring Curls | All sets 20-30 reps | 4 | Bodyweight | 2/1/3 | 60-70s |
TERMS AND REFERENCE
** AMRAP – As many reps as possible
** Super Set – perform one set of each of the exercises back to back with no rest in between, you may rest as notated below after the second exercise
** Giant Set – perform one set of each of the exercises back to back with no rest in between, this is basically like a circuit; rest only after the final exercise as notated.
** Straight Set – perform the first set, rest, then perform the next set, rest, and repeat until you reach the final set. This is not performed as the circuit type of work above.
** BB = Barbell, DB = Dumbbell, KB = Kettlebell, RB = Resistance Band, SB = Stability Ball, SA = Single Arm, SL = Single Leg, BO = Bent Over
** Tempo = Eccentric (Returning to start)/Hold at the bottom of the motion/Concentric (Starting the motion)/Hold at the top of the motion. Example: Squat 2/0/2/0 2 to lower into the squat, no hold at the bottom, 2 to stand up, no hold at the top.