About this workout
| Workout Summary | |
|---|---|
| Main Goal | Muscle & Strength Development |
| Workout Type | Split |
| Targeted Gender | Any |
| Training Experience | Advanced |
| Program Duration | 12 Weeks |
| Days Per Week | 4 Days |
| Time Per Workout | 45 Minutes |
| Equipment Needed | Barbell, Dumbbells, Bodyweight, Gym Machines |
| Recommended Supplements | Protein Powder, Multi-Vitamin, Fish Oil, Creatine |
This is an old-school mid- to late 1990s-style training regimen that is designed to test your limits and take you past failure and any limits you may have thought the human body had!
This is a somewhat insane high-intensity training program that should only be attempted by elite athletes with a training partner present at all times. It includes compound movements, machines (mostly Hammer Strength), bodyweight exercises, and subtle use of accessory exercises.
In turn, this will reward you with the most rapid strength & physical performance gains you have ever experienced. If the nutrition is dialed in, you will be in the best condition of your life after the completion of this program.
For the program to be executed properly, one has to consume sound nutrition built on nutrient-dense foods such as clean meats, fruits/veggies, and optimal carbohydrate choices. You don't have to be perfect 100% of the time; the 80/20 rule can apply to nutrition as well.
There is no cardio actually programmed into this program, but I recommend sprint training twice weekly! An example of the sprint training would be to find a football field. Start at the goal line sideline side, sprint as fast as you can to the other sideline, then jog to the 5 yard line on the sideline, continue jogging accross the field to the other sideline, jog to the 10 yard line on the sideline, sprint as fast as you can to the other sideline, then jog to the 15 yard line on the sideline, and jog across the feild to the other side line. Continue the sprint/jog rhythm, sideline to sideline, until you reach the other end zone. Perform this at least twice per week on off days! We want to avoid being completely sedentary outside of the weight room.
Coaching Points Weeks 1-12
These are your working sets below! You will warm up with light weight, a set of 10-12 before the first exercise on each day's workout.
IMPORTANT FEATURE: If you're able to reach the total reps on the last set of each exercise, you will continue to go until you can't anymore; then you will complete 3 NEGATIVES with your partner helping you with these. If you're unable to reach the reps on the last set, then you will start the 3 negative reps once you fail. This is to be performed on the last set of every exercise unless noted otherwise. It will say reps 10+3N in the reps section. If it doesn't, you do not do the negatives on that exercise.
PROGRESSION: For every last set from which you complete the required reps or even perform more reps, you will INCREASE the weight by 5lbs - 10lbs. If you feel you need to increase the weight more than 10lbs you may do so, but that typically means you started with way too light a weight to start.
REST: This is a high-intensity program that typically lasts only 30-40 minutes per training session. The only built-in rest for this program is while your partner is doing their set; once you complete an exercise, you move right on to the next one and begin immediately. You're building your anaerobic capacity just as much with this program as you are your strength.
Abs & Forearms will be trained each programmed day. For the bodyweight movements, aim for the rep ranges provided
| Day 1 | |||||
|---|---|---|---|---|---|
| Upper Body | |||||
| Exercise | Sets | Reps | |||
| Barbell Bench Press | 3 | 5+3N | |||
| Hammer Strength Iso Row Machine | 2 | 12+3N | |||
| Hammer Strength Incline Bench Press | 3 | 8+3N | |||
| Hammer Strength Iso High Row | 2 | 15+3N | |||
| Hammer Strength Shoulder Press | 3 | 8+3N | |||
| DB Front & Side Lateral Raises (Super Set) | 2 | 15 | |||
| Cat Shop | 1 | 10 | |||
| Manual Front Raise | 1 | 6+3 Slow N | |||
| Manual Side Raise | 1 | 6+3 Slow N | |||
| Hammer Strength Shrug Ground Pull | 2 | 15 | |||
| Hammer Strength 4-Way Neck (Each Way) | 3 | 10 | |||
| Medicine Ball Abs 2-Way Throw | 2 | 25 | |||
| Plank | 1 | 3 Minutes | |||
| Hammer Gripper | 3 | 30 | |||
| Day 2 | |||||
|---|---|---|---|---|---|
| Lower Body | |||||
| Exercise | Sets | Reps | |||
| Barbell Squat | 3 | 8+1N | |||
| Hammer Strength 45 Degree Leg Press | 3 | 10+3N | |||
| Hammer Strength Leg Curl | 2 | 12+3N | |||
| Hammer Strength Leg Extension | 3 | 10+3N | |||
| DB Step-Ups (Each Leg) | 2 | 15 | |||
| Box Jumps | 3 | 15 | |||
| Manual Hip Flexor (Each Leg) | 2 | 6+3 Slow N | |||
| Manual Outer Hip (Each Leg) | 2 | 6+3 Slow N | |||
| Wall Sits | 2 | 3 Minutes | |||
| Medicine Ball Abs 2-Way Throw | 2 | 25 | |||
| Hammer Gripper | 3 | 30 | |||
| Day 3 | |||||
|---|---|---|---|---|---|
| Upper Body | |||||
| Exercise | Sets | Reps | |||
| Incline Barbell Bench Press | 3 | 8+3N | |||
| Hammer Strength Iso Row Machine | 2 | 12+3N | |||
| BW Dips | 1 | MAX+3N | |||
| BW Pull Ups | 1 | MAX+3N | |||
| DB Shoulder Press | 3 | 8+3N | |||
| DB Front & Side Lateral Raises (Super Set) | 2 | 15 | |||
| Cat Shop | 1 | 10 | |||
| Manual Front Raise | 1 | 6+3 Slow N | |||
| Manual Side Raise | 1 | 6+3 Slow N | |||
| Hex Bar Deadlifts + Farmers Walk Combo (20 Reps E/Corner | 1 | 80 | |||
| Hammer Strength 4-Way Neck (Each Way) | 3 | 10 | |||
| Medicine Ball Abs 2-Way Throw | 2 | 25 | |||
| Hammer Gripper | 3 | 30 | |||
| Day 4 | |||||
|---|---|---|---|---|---|
| Lower Body | |||||
| Exercise | Sets | Reps | |||
| Hammer Strength 45 Degree Leg Press | 3 | 10+3N | |||
| KB Swings | 3 | 10 | |||
| Hammer Strength Leg Curl | 2 | 12+3N | |||
| Hammer Strength Leg Extension | 3 | 10+3N | |||
| DB Step-Ups (Each Leg) | 2 | 15 | |||
| Box Jumps | 3 | 15 | |||
| Manual Hip Flexor (Each Leg) | 2 | 6+3 Slow N | |||
| Manual Outer Hip (Each Leg) | 2 | 6+3 Slow N | |||
| DB Lunges (Each Leg) | 3 | 10 | |||
| Medicine Ball Abs 2-Way Throw | 2 | 25 | |||
| Hammer Gripper | 3 | 30 | |||
