STRENGTH GAIN PROGRAMS

STRENGTH GAIN PROGRAMS

 We start by building up with the basic movements (Squat, Deadlift, etc.) while utilizing progressive overload to continually add demand to your body with more weight, more volume, increased range of motion, and intensity.
Look to correctly lift as much weight as possible in the 3–8 rep ranges for 3–6 sets. We focus on variation, not confusion: by using variations of the basic movements every 3–5 weeks we stay healthy and avoid plateaus. We’ll also be adding strength-building protocols like Mechanical Drop Sets, Cluster Sets, and Ladders to avoid plateaus and to stay engaged.

WEEK 1: Straight 8’s and Drop Sets
The foundation for this 3-week phase is straight sets. These sets are old school, yet brutal; with straight sets, you lift the same weight for all sets. If you stay strict to your rest periods, these straight sets produce serious results.
This protocol is best for new lifters. The program includes Drop Sets in Week 1 and Mechanical Drop Sets in Week 3 to increase the volume of the first strength exercise of each workout.
Workout #1: Upper Body
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts (Palms Down) - 2 sets of 20 reps
Medicine Ball Thoracic Extension - 2 sets of 20 seconds
Row - 8,8,8,AMRAP (Drop Set to 50% of last set)
Chest Press - 8,8,8,8
Arnold Press - 8,8,8,8
Shrugs - 8,8,8,8
Workout #2: Lower Body
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Walking Lunges with Rotation - 2 sets of 8 each side
Active Lateral Lunge Stretch - 2 sets of 8 each side
Deadlift - 8,8,8,AMRAP (Drop Set to 50% of last set)
Walking Lunges - 8,8,8,8 each leg
Single Leg RDL - 8,8,8,8 each leg
Front Squat - 8,8,8,8
Workout #3: Upper Body
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts (Palms Up) - 2 sets of 20 reps
Bench PVC Thoracic Extension - 2 sets of 8 deep breaths
Shoulder Press - 8,8,8,AMRAP (Drop Set to 50% of last set)
Single Arm Row (Supported) - 8,8,8,8 each arm
Incline Chest Press - 8,8,8,8
Rear Delt - 12,12,12
Workout #4: Lower Body
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Lunge Yoga Rotations - 2 sets of 10 reps each leg
Active Lateral Lunge Stretch - 2 sets of 8 each side
Goblet Squat - 8,8,8,AMRAP (Drop Set to 50% of last set)
RDL - 8,8,8,8
Bulgarian Squat - 8,8,8,8 each leg
Overhead Squat - 8,8,8,8
WEEK 2: Straight 5’s
In this phase, we make use of the same exercises in the same order, but now the rep scheme changes to 5 sets of 5 reps for the first three strength exercises, with each workout finishing off with a higher volume assistance exercise. Continue to attempt to use the same weight for all 5 sets, but try to add 5–20 pounds to each exercise from the previous week.
Workout #1: Upper Body
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts (Palms Down) - 2 sets of 20 reps
Medicine Ball Thoracic Extension - 2 sets of 20 seconds
Row - 5,5,5,5,5
Chest Press - 5,5,5,5,5
Arnold Press - 5,5,5,5,5
Shrugs - 12,12,12
Workout #2: Lower Body
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Walking Lunges with Rotation - 2 sets of 8 each side
Active Lateral Lunge Stretch - 2 sets of 8 each side
Deadlift - 5,5,5,5,5
Walking Lunges - 5,5,5,5,5 each leg
Single Leg RDL - 5,5,5,5,5 each leg
Front Squat - 12,12,12
Workout #3: Upper Body
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts (Palms Up) - 2 sets of 20 reps
Bench PVC Thoracic Extension - 2 sets of 8 deep breaths
Shoulder Press - 5,5,5,5,5
Single Arm Row (Supported) –5,5,5,5,5 each arm
Incline Chest Press - 5,5,5,5,5
Rear Delt - 12,12,12
Workout #4: Lower Body
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Lunge Yoga Rotations - 2 sets of 10 reps each leg
Active Lateral Lunge Stretch - 2 sets of 8 each side
Goblet Squat - 5,5,5,5,5
RDL - 5,5,5,5,5
Bulgarian Squat - 5,5,5,5,5 each leg
Overhead Squat - 12,12,12
WEEK 3: Straight 3’s and Mechanical Drop Sets
With this phase, we continue the same exercise order, changing the rep scheme to 4 sets of 3 reps for the strength exercises, with each workout finishing off with a higher volume assistance exercise. Continue to attempt to use the same weight for all 4 sets, but try to add 5–20 pounds to each exercise from the previous week.
Each workout also features one killer Mechanical Drop Super Set. These sets combine Super Sets and Mechanical Drop Sets.
Workout #1: Upper Body
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts (Palms Down) - 2 sets of 20 reps
Medicine Ball Thoracic Extension - 2 sets of 20 seconds
Row - 3,3,3,3
Chest Press –3,3,3,3
Mechanical Drop Super Set
1A. Arnold Press - 4 sets of 3 reps
1B. Chest Press - 4 sets of 4–6 reps
Shrugs - 12,12,12
Workout #2: Lower Body
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Walking Lunges with Rotation - 2 sets of 8 each side
Active Lateral Lunge Stretch - 2 sets of 8 each side
Deadlift - 3,3,3,3
Mechanical Drop Super Set
1A. Walking Lunges - 4 sets of 3 reps
1B. Goblet Squat - 4 sets of 6–8 reps
Single Leg RDL - 3,3,3,3 each leg
Front Squat - 12,12,12
Workout #3: Upper Body
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts (Palms Up) - 2 sets of 20 reps
Bench PVC Thoracic Extension - 2 sets of 8 deep breaths
Shoulder Press - 3,3,3,3
Single Arm Row (Supported) - 3,3,3,3 each arm
Mechanical Drop Super Set
1A. Incline Chest Press - 4 sets of 3 reps
1B. Floor Press - 4 sets of 4–6 reps
Rear Delt - 12,12,12
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Lunge Yoga Rotations - 2 sets of 10 reps each leg
Active Lateral Lunge Stretch - 2 sets of 8 each side
Goblet Squat - 3,3,3,3
RDL - 3,3,3,3
Mechanical Drop Super Set
1A. Bulgarian Squat - 4 sets of 3 reps
1B. Goblet Squat - 4 sets of 6–8 reps
Overhead Squat - 12,12,12

SIZE WORKOUTS

SIZE WORKOUTS

The workouts in this section are designed to build the size of your muscles. Therefore, we need to follow some basic and proven tenets of hypertrophy.
We build from the basic movements, like Squats and Deadlifts, and utilize progressive overload techniques to continually add demand to your body with more weight, more volume, an increased range of motion, and intensity.
In these workouts, we’ll be aiming to lift as much weight as possible in the 8–15 rep range for 3–6 sets. We’ll also be using the strength-building protocols of Mechanical Drop sets, Super Sets, PSD sets, Rack and Run sets, Pre-Exhaust sets, and Hybrid exercises.
To assist this, we’ve programmed in four different training splits. It’s time to drop your “3 sets of 10 reps” routine from high school and stimulate new gains. Training splits are just that: they split up your training over a typical week. “Splits” allow the lifter to focus on specific areas of the body each day. Ultimately, a training split should be based on your goals, schedule, and experience.
While there is no universal training split that’s ideal for all pur-poses, this section includes four of the most popular “splits”, outlined on the following points:
TRAINING SPLIT #1: UPPER/LOWER
Monday - Upper Body
Tuesday - Lower Body
Thursday - Upper Body
Friday - Lower Body
TRAINING SPLIT #2: PUSH/PULL
Monday - Upper Body Push (Chest, Shoulders, Triceps)
Tuesday - Lower Body Push (Squat, Lunge)
Thursday - Upper Body Pull (Back, Rear Delts, Traps, Biceps)
Friday - Lower Body Pull (Deadlift, Glutes)
TRAINING SPLIT #3: UPPER PUSH/PULL AND LEGS
Monday - Upper Body Push (Chest, Shoulders, Triceps)
Wednesday - Upper Body Pull (Back, Biceps, Traps)
Friday - Lower Body
TRAINING SPLIT #4: FULL BODY
Monday - Full Body (Chest and Shoulders)
Wednesday - Full Body (Back and Deadlift)

Friday - Full Body (Squat)
TRAINING SPLIT #1: UPPER/LOWER
Workout #1: Upper Body
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts - 2 sets of 20 reps
Medicine Ball Thoracic Extension - 2 sets of 20 seconds
Floor Press - 12,10,8
Row - 12,10,8
Pre-Exhaust Set
1A. Lateral Raise - 3 sets of 10 reps
1B. Alternating Shoulder Press - 3 sets of 10 reps
Chin-Up - Complete 30 reps in as few sets as possible
Super Set

Bicep Curl - 3 sets Overhead Triceps Extension - 3 sets
TRAINING SPLIT #1: UPPER/LOWER
Workout #2: Lower Body
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Active Kneeling Hip/Quad Stretch - 2 sets of 8 each leg
Active Lateral Lunge Stretch - 2 sets of 8 each side
RDL - 12,10,8,8
Split Squat - 12,10,8 each leg
Bench Single Leg Glute Bridge - 12,10,8 each leg
Rack and Run Set
Goblet Squat - 2 sets of 12,12,12
TRAINING SPLIT #1: UPPER/LOWER
Workout #3: Upper Body
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts - 2 sets of 20 reps
Medicine Ball Thoracic Extension - 2 sets of 20 seconds
Shoulder Press - 12,10,8
Single Arm Row (supported) - 12,10,8 each arm
Pre-Exhaust Set
1A. Push-Up - 3 sets of 10
1B. Bench Press - 3 sets of 10
Pull-Up - Complete 30 reps in as few sets as possible
Super Set
Incline Bicep Curl - 3 sets
Triceps Pullover - 3 sets
TRAINING SPLIT #1: UPPER/LOWER
Workout #4: Lower Body
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Active Kneeling Hip/Quad Stretch - 2 sets of 8 each leg
Active Lateral Lunge Stretch - 2 sets of 8 each side
Rest/Pause Set
Goblet Squat - 3 sets of 8,8,8
Single Leg Deadlift (holding two dumbbells) - 3 sets of 12,10,8 each leg
Reverse Lunge - 3 sets of 12,10,8 each leg
Farmers Walk - 3 sets of 40 yards
TRAINING SPLIT #2: PUSH/PULL
Workout #1: Upper Body Push
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts - 2 sets of 20 reps
Medicine Ball Thoracic Extension - 2 sets of 20 seconds
Floor Press - 12,10,8,8
Incline Chest Press - 12,10,8,8
Pre-Exhaust Set
1A. Front Overhead Raise - 3 sets of 10 reps
1B. Arnold Press - 3 sets of 10 reps
Triceps Pullover - 12,12,12
Triceps Kickback - 15,15
TRAINING SPLIT #2: PUSH/PULL
Workout #2: Lower Body Push
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Active Kneeling Hip/Quad Stretch - 2 sets of 8 each leg
Active Lateral Lunge Stretch - 2 sets of 8 each side
PSD Set: Quads
1A. Reverse Lunge - 4 sets of 20 reps each leg
1B. Goblet Squat - 4 sets of 10 reps
1C. Reverse Lunge - 4 sets of 10 reps each leg
Overhead Squat - 12,12,12
Lateral Lunge - 3 sets of 12 reps each leg
Sumo Goblet Squat - 12,12,12
TRAINING SPLIT #2: PUSH/PULL
Workout #3: Upper Body Pull
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts - 2 sets of 20 reps
Medicine Ball Thoracic Extension - 2 sets of 20 seconds
Mechanical Drop Set
1A. Chin-Up - 3 sets of 6–12 reps
1B. Row - 3 sets of 6–12 reps
Alternating Row - 8,8,8,8 each arm
Upright Row - 12,10,8
Super Set
Shrug - 3 sets of 10 reps
Rear Delt Raise - 3 sets of 10 reps
Hammer Curl - 12,12,12
TRAINING SPLIT #2: PUSH/PULL
Workout #4: Lower Body Pull
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Active Kneeling Hip/Quad Stretch - 2 sets of 8 each leg
Active Lateral Lunge Stretch - 2 sets of 8 each side
Pre-Exhaust Set: Glutes/Hamstrings
1A. Bench Glute Bridge - 4 sets of 20,20,20,20
1B. RDL - 4 sets of 12,10,8,8
Swing - 12,10,8
Sumo Deadlift - 12,10,8
Single Leg RDL - 3 sets of 8 reps each leg.
TRAINING SPLIT #3: UPPER PUSH/PULL AND LEGS
Workout #1: Upper Body Push
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts - 2 sets of 20 reps
Medicine Ball Thoracic Extension - 2 sets of 20 seconds
Floor Press - 12,10,8,8
Incline Chest Press - 12,10,8,8
Pre-Exhaust Set
1A. Front Overhead Raise - 3 sets
1B. Arnold Press - 3 sets
Chin-Ups - Complete 30 reps in as few sets as possible
Triceps Pullover - 12,12,12
TRAINING SPLIT #3: UPPER PUSH/PULL AND LEGS
Workout #2: Lower Body Super Sets
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Active Kneeling Hip/Quad Stretch - 2 sets of 8 each leg
Active Lateral Lunge Stretch - 2 sets of 8 each side
1A. Reverse Lunge - 3 sets of 20 reps each leg
1B. RDL - 3 sets of 10,10,10
2A. Bulgarians Squat - 3 sets of 20 reps each leg
2B. Swing - 3 sets of 10,10,10
3A. Lateral Lunge - 3 sets of 10 reps each leg
3B. Deadlift - 3 sets of 10,10,10
4A. 45-degree Back Extension - 3 sets of 20,20,20
4B. Bench Glute Bridge - 3 sets of 10,10,10
TRAINING SPLIT #3: UPPER PUSH/PULL AND LEGS
Workout #2: Upper Body Pull
Warm-Up/Activation
Dumbbell “T” Balance - 2 sets of 10 reps each leg
PVC or Barbell Overhead Squat - 2 sets of 15 reps
Lunging Yoga Rotations - 2 sets of 10 reps each side
Mechanical Drop Set: Back
1A. Chin-Up - 4 sets of AMRAP
1B. Row - 4 sets of 10,10,10,10
Upright Row - 8,8,8
Single Arm Rotational Row - 3 sets of 10 each arm
Shrug - 3 sets of 15,15,15
Hammer Bicep Curl - 10,10,10
TRAINING SPLIT #4: FULL BODY
Workout #1: Full Body
Full Body Mobility Warm-Up
Dumbbell “T” Raise - 2 sets of 15 reps
Walking Lunge with Rotations - 2 sets of 12 each side
Physioball Leg Curl - 2 sets of 15 reps
Front Squat - 10,8,6,12
Bench Pause Press - 10,8,6,12
RDL - 10,8,6,12
Hybrid
Squat to Press - 10,10,10
Hybrid
“T” Push-Up - 3 sets of 10 reps each side
TRAINING SPLIT #4: FULL BODY
Workout #2: Full Body
Full Body Mobility Warm-Up
Dumbbell “T” Balance - 2 sets of 10 reps each leg
PVC or Barbell Overhead Squat - 2 sets of 15 reps
Lunging Yoga Rotations - 2 sets of 10 reps each side
Deadlift - 10,8,6,12
Shoulder Press - 10,8,6,12
Bulgarian Pause Squat - 3 sets of 10 reps each leg
Hybrid
RDL to Row - 10,10,10
Hybrid
Rear Delt to Triceps Kickback - 10,10,10
TRAINING SPLIT #4: FULL BODY
Workout #3: Full Body
Full Body Mobility Warm-Up
Active 90/90 Hamstring Stretch - 2 sets of 10 reps each leg
Quad Thoracic Rotations - 2 sets of 10 reps each side
Overhead Walking Lunge - 2 sets of 10 reps each leg
PSD Sets: Shoulders
1A. Lateral Raise - 4 sets of 12
1B. Shoulder Press - 4 sets of 8
1C. Lateral Raise - 4 sets of AMRAP
Split Squat - 10 reps each leg, 8 each leg, 6 each leg, 12 each leg
Sumo RDL - 10,8,6,12
Rear Delt Row - 15,15,15
Super Set: Arm Finisher
2A. Off Set Bicep Curls - 12,12,12
2B. Triceps Pullover - 12,12,12

CORE STABILITY AND STRENGTH WORKOUTS

CORE STABILITY AND STRENGTH WORKOUTS

Workout #1: 
Beginner
Plank - 60,60,60,60 seconds
Side Plank - 45,45,45,45 seconds
Alternate Leg Raise - 12,12,12 each leg
Prisoner Back Extension ISO (hold) - 60,60,60,60 seconds.
Workout #2: Beginner
Plank Alternating Single Leg Raise - 12,12,12 each leg
Side Plank + Top Leg Raise - 12,12,12 each leg
Banded Alternating Leg Raise - 10,10,10
Workout #3: Beginner
Back Extension ISO Row - 30,30,30 seconds
Janda Sit-Up - 10,10,10
Push-Up Plank Walkouts - 5,5,5 each direction
Workout #4: Intermediate
Side Plank + Inside Leg Raise - 8,8,8 each side
Banded Alternating Leg Circles - 8,8,8 each side
Back Extension ISO Single Arm Row - 20,20,20 seconds each side.
Intermediate
Workout #5: Intermediate
Single Arm Floor Crunch - 12,12,12 each arm
Renegade Row - 8,8,8 each arm
Single Arm Side Bend - 12,12,12 each arm
Workout #6: Intermediate
Banded Reverse Crunch - 15,15,15
Back Extension ISO Single Arm Rotational Row - 8,8,8 each arm
Toe Touch Press - 20,20,20
Workout #7: Intermediate
Single Arm Overhead Squat - 12,12,12 each arm
Overhead Side Bend - 8,8,8 each side
Banded Leg Raise - 15,15,15
Workout #8: Advanced
Half Turkish Get-Up - 5,5,5 each side
Alternate Toe Touch Press - 8,8,8 each leg
Kneeling Rollouts - 12,12,12
Workout #9: Advanced
Single Arm Farmer Carry - 20,20,20 yards in each arm in each direction
Turkish Get-Up - 5,5,5
Banded Leg Figure 8’s - 8,8,8 each direction
Workout #10: Advanced
Chop - 12,12,12 each direction
Hollow Rock - 10,10,10
Physioball Single Arm Crunch - 12,12,12 each arm.
Program Notes:

• Circuit train all exercises. Be sure to chop fast up and down to keep the core muscles engaged since the dumbbell works best north and south (gravity).
• Working from a “banded” position means anchoring a strength band around a rack to better engage your core muscles.
• Hold the Back Extension while you Row a light Dumbbell and rotate through your mid-spine (thoracic spine).
• Warm up your body for 15 min before your workout, read more about warm up and The 7 biggest muscle building myths and mistakes

MOBILITY WARM-UPS AND RECOVERY PROGRAMS

MOBILITY WARM-UPS AND RECOVERY PROGRAMS

      To stay injury-free and moving forward on your strength-building journey, you must make the time for 2–3 mobility exercises before each workout, to warm up properly and activate the proper muscles.
     The following routines are examples that can serve as targeted mobility warm-ups and can also work as recovery workouts between intense weeks of training.
Do 2–3 sets of 10–15 reps of each exercise, looking to do enough to loosen up your body.
      Pay attention to the messages your body is sending you.

LOWER BODY MOBILITY WARM UP

Single Leg Glute Bridge

Active Kneeling Hip/Quad Stretch

Active Lateral Lunge Stretch

UPPER BODY MOBILITY WARM-UP

Downward Dog Push-Ups

Band Pull-Aparts

Medicine Ball Thoracic Extension

FULL BODY MOBILITY WARM-UP #1

Dumbbell “T” Raise

Walking Lunge with Rotations 

Physioball Leg Curl

FULL BODY MOBILITY WARM-UP #2

Dumbbell “T” Balance

PVC or Barbell Overhead Squat

Lunging Yoga Rotations

FULL BODY MOBILITY WARM-UP #3

Active 90/90 Hamstring Stretch

Quad Thoracic Rotations

Overhead Walking Lunge