Strongbyscience
Stop wasting time...
Time is easily wasted in the gym, Chasing novel exercises is a great way to do a lot with little return. In order to create adaptation and change your body, you need systemic load. Systemic load comes from the weight on the bar and the number of muscles being used per movement - so big movements done often. Training is about creating adaptation and adaption comes from the stimulus you apply and how often you apply it. In other words, you need to lift heavy, lift fresh, and lift often.
This program will help you get more work done in less time. We use big movement days followed by accessory, muscle specific work the next. This high low model, (big muscles groups to small muscles groups) allows you to train hard and train often - from personal experience, this means less pains and more gains
This is a four week, six day a week program. The program includes three "total body" lift days and three accessory "feeder" days. The program is a great fit for anyone looking to get stronger, get straight to the point and tackle major lifts head on.
Sessions last about 40-70 minutes
Frequently Asked Questions
Q: Is This program a good place to start?
A: Yes
Q: What's the goal of this program?
A: To help you get stronger, better at some of the main lifts and help you put on some mass
Q: Do I have to do the recommended exercises?
A: Nope! If you have any limitations and want to swap out an exercise for something you are more comfortable with, go for it!
Q: What if I can't train 6 days a week?
A: Not a problem, the emphasis is on the three total body lift days and you can squeeze the accessory lifting days where and when you can
Q: But I am not an athlete and just want to get stronger and put on some muscle?
A: You don't have to be an athlete to do this program. Its for anyone looking to get stronger, put on some muscle and get more out of their training
Q: Will this make me more athletic?
A: Getting stronger in the right exercises never hurts athleticism. However, this program is not specific to any sport. But, its a great place to develop your general strength base that can then be transformed into sport specific gains
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6 sessions per week
Must use App app to view and log training
Program Training
Total Body Intro
A
First day of the four-week cycle. Take your time and do not rush through the workout! Because there are only four main working exercises, you want to make each rep count! Rest 2-3 minutes before sets and again... take your time! Check out this video before we get started.
Prep
B
Dynamic Warmup
3 Rounds of the following before we jump into today's training: 6x Squat Groin Stretch (hold for 3s) 5x BW Three Way Squat 6x Hip Bridge March 6x Squat Hinge Prep
C
Barbell Back Squat
5 x 5 @ 75 %
D
Barbell Floor Press
5 x 8 @ 70 %
E
Barbell RDL
5 x 5 @ 75 %
F
Pull Up
5, 5, 5, 5, MAX
A1
DB Side Raises
4 x 15
A2
DB Reverse Fly
4 x 15
B1
DB Curls
4 x 15
B2
DB Roll Backs
4 x 15
C
DB Shrugs (Pull-Back)
4 x 20
Prep
A
Dynamic Warmup
3 Rounds of the following: 6x 3-way single-leg prep 6x Hip Bridge Hamstring March 10yd Open Hip Skips 30s Isometric BW Lunge (heel raised)
B
DB Split Squat
3 x 8
C
DB Kickstand RDL
3 x 8
D
DB Constant Tension Bench
3 x 8
E
DB Alternating Row (Top)
3 x 8
A
Banded Tricep Extension (Overhead)
4 x 20
B
Banded High To Low Row
4 x 20
C
Banded Pull Down
4 x 20
D
Banded Four Way Series
2 x 20
Prep
A
Dynamic Warmup
3 Rounds of the following: 6x 3-way single-leg prep 6x BW Three Way Squat 6x Squat Hinge Prep
B
Barbell Pause Front Squat
3 x 5 @ 77 %
C
DB OHP
3 x 6 @ 70 %
D
Barbell Glute Hip Bridge
3 x 5 @ 77 %
E
Barbell Row
3 x 8 @ 70 %
A1
Banded TKE
3 x 30
A2
Banded Good Mornings
3 x 20
B1
Banded Adduction
3 x 10
B2
Banded Abduction
3 x 10
B3
Banded Flexion
3 x 10
B4
Banded Leg Extension
3 x 10
Cool Talk (Atomic Habits)
A
Here is a great breakdown of a great book!
