WORKOUTS: WEEKS 1-4
Week 1
Training Method: 4-Minute Pump(4MP)
For each of the 7 exercises in these workouts, you'll do 60-70 reps in 4 minutes, using a weight that's roughly your 12-15-rep max (12-15RM). Your goal is to do 60-70 reps per exercise, fewer than that and you've probably gone too heavy; more than that and you've probably gone too light.
Day 1
⏰4MP
Set your clock to 4 minutes, than perform 60-70 reps of each exercise before moving on to the next one. Rest 30 seconds between each exercise. Use this protocol for
each exercise.
WORKOUT:
*Use rest pause when needed
Day 2
⏰4MP
Set your clock to 4 minutes, than perform 60-70 reps of each exercise before moving on to the next one. Rest 30 seconds between each exercise. Use this protocol for each exercise.
WORKOUT:
Kettlebell Lateral Swing
Band Bicycle Crunches
Band Rainbow kick
*Use rest pause when needed
Day 3
⏰4MP
Set your clock to 4 minutes, than perform 60-70 reps of each exercise before moving on to the next one. Rest 30 seconds between each exercise. Use this protocol for each exercise.
WORKOUT:
Band Hip Bridge with Alternating Leg Extension
Band Donkey Kick
KB Single Clean (1/2 each arm)
*Use rest pause when needed
Day 4
⏰4MP/60R/1X
Set your clock to 4 minutes, than perform 60-70 reps of each exercise before moving on to the next one. Rest 30 seconds between each exercise. Use this protocol for each exercise.
WORKOUT:
Band Hip Bridge Pulse
*Use rest pause when needed
Day 5
⏰4MP/60R/1X
Set your clock to 4 minutes, than perform 60-70 reps of each exercise before moving on to the next one. Rest 30 seconds between each exercise. Use this protocol for each exercise.
WORKOUT:
Barbell Sumo Squat https://youtu.be/3IBTkewh7OQ
Band Squat to Lateral Leg Lifts
Barbell Glute Bridges https://youtu.be/FMyg_gsA0mI
Band Fire Hydrant
Barbell Split Squats https://youtu.be/nkHy-eIvc7M
Band Lateral Band Walk
Barbell Stiff Leg Deadlift https://youtu.be/sas_pD-6xVM
*Use rest pause when needed
Week 2
Training Method: Century 100’S
To even consider a set of 100 reps might, seem like utter madness, if even possible without losing all feeling in your arms. You might well also question the benefits of so many reps; what is to be gained? Will it results in muscle mass, greater strength and endurance. Feeling brave? Step this way and experience this unique method of training.
Day 1
Opt for a weight that pushes you to failure at around 30 reps of a given exercise.
The aim is to lift all 100 reps with perfect technique. Obviously, your muscles will fatigue, so when you begin to fail, take a pause that equals one second for every rep you have done. So that would be a 51-second rest after 51 reps, and so on when you need the break. Rest 30 seconds between each exercise, than move on to the next exercise. Use this protocol for each exercise.
WORKOUT:
Band Ankle Jumping Jacks
Band Clamshell
Barbell Sumo Deadlift https://youtu.be/3skGOWg-8VA
PLATE Standing Abductions https://youtu.be/vy1e1lIksSw
*Use rest pause when needed
Day 2
Opt for a weight that pushes you to failure at around 30 reps of a given exercise.
The aim is to lift all 100 reps with perfect technique. Obviously, your muscles will fatigue, so when you begin to fail, take a pause that equals one second for every rep you have done. So that would be a 51-second rest after 51 reps, and so on when you need the break. Rest 30 seconds between each exercise, than move on to the next exercise. Use this protocol for each exercise.
WORKOUT:
Band Russian Twist
Kettlebell Lateral Swing
Band Bicycle Crunches
Band Rainbow kick
*Use rest pause when needed
Day 3
Opt for a weight that pushes you to failure at around 30 reps of a given exercise.
The aim is to lift all 100 reps with perfect technique. Obviously, your muscles will fatigue, so when you begin to fail, take a pause that equals one second for every rep you have done. So that would be a 51-second rest after 51 reps, and so on when you need the break. Rest 30 seconds between each exercise, than move on to the next exercise. Use this protocol for each exercise.
WORKOUT:
Barbell Sumo Deadlift https://youtu.be/3skGOWg-8VA
Band Hip Bridge with Alternating Leg Extension
Barbell Jump Squats https://youtu.be/0pTBkUPuMkk
Band Donkey Kick
KB Cossack Squathttps://youtu.be/JUMdHm0VWBQ
KB Single Clean https://youtu.be/ZuTKcP6vtfI
*Use rest pause when needed
Day 4
Opt for a weight that pushes you to failure at around 30 reps of a given exercise.
The aim is to lift all 100 reps with perfect technique. Obviously, your muscles will fatigue, so when you begin to fail, take a pause that equals one second for every rep you have done. So that would be a 51-second rest after 51 reps, and so on when you need the break. Rest 30 seconds between each exercise, than move on to the next exercise. Use this protocol for each exercise.
WORKOUT:
Band Hip Bridge Pulse
*Use rest pause when needed
Day 5
Opt for a weight that pushes you to failure at around 30 reps of a given exercise.
The aim is to lift all 100 reps with perfect technique. Obviously, your muscles will fatigue, so when you begin to fail, take a pause that equals one second for every rep you have done. So that would be a 51-second rest after 51 reps, and so on when you need the break. Rest 30 seconds between each exercise, than move on to the next exercise. Use this protocol for each exercise.
WORKOUT:
Barbell Sumo Squat https://youtu.be/3IBTkewh7OQ
Band Squat to Lateral Leg Lifts
Barbell Glute Bridges https://youtu.be/FMyg_gsA0mI
Band Fire Hydrant
Barbell Split Squats https://youtu.be/nkHy-eIvc7M
Band Lateral Band Walk
Barbell Stiff Leg Deadlift https://youtu.be/sas_pD-6xVM
*Use rest pause when needed
Week 3
Training Method: Cardio Resistance Training
CRT is the strength and muscle building cousin of HIIT (high-intensity interval training). While HIIT focuses on cardio, CRT focuses on lifting weights and using resistance bands in your workout for this protocol. CRT is super intense, super challenging and super effective. In this CRT protocol we will be using the superset method of performing 2 or more exercises grouped together in one CRT timed on a tabata clock.
Day 1
Perform each exercise in CRT#1 10 reps 8 times, than 12 reps in CRT#2 12 reps 8 times, than concluding with CRT#3 14 reps 8 times. 40 reps. Rest 30 seconds between completing each CRT. Than move on to the next Rep range CRT. Use this protocol for each CRT.
WORKOUT:
⏰CRT 1: T60/10 8S/10R
Band Ankle Jumping Jacks
⏰CRT 2: T120/10 8S/12R
Band Clamshell
⏰CRT 3: T150/10 8S/14R
PLATE Standing Abductions https://youtu.be/vy1e1lIksSw
Day 2
Perform each exercise in CRT#1 10 reps 8 times, than 12 reps in CRT#2 12 reps 8 times, than concluding with CRT#3 14 reps 8 times. 40 reps. Rest 30 seconds between completing each CRT. Than move on to the next Rep range CRT. Use this protocol for each CRT.
WORKOUT:
⏰CRT 1: T60/10 8S/10R
Band Russian Twist
Kettlebell Lateral Swing
⏰CRT 2: T120/10 8S/12R
Band Bicycle Crunches
⏰CRT 3: T150/10 8S/14R
Band Rainbow kick
Day 3
Perform each exercise in CRT#1 10 reps 8 times, than 12 reps in CRT#2 12 reps 8 times, than concluding with CRT#3 14 reps 8 times. 40 reps. Rest 30 seconds between completing each CRT. Than move on to the next Rep range CRT. Use this protocol for each CRT.
WORKOUT:
⏰CRT 1: T60/10 8S/10R
Barbell Sumo Deadlift https://youtu.be/3skGOWg-8VA
Band Hip Bridge with Alternating Leg Extension
⏰CRT 2: T120/10 8S/12R
Barbell Jump Squats https://youtu.be/0pTBkUPuMkk
Band Donkey Kick
⏰CRT 3: T150/10 8S/14R
KB Cossack Squathttps://youtu.be/JUMdHm0VWBQ
KB Single Clean https://youtu.be/ZuTKcP6vtfI
Day 4
Perform each exercise in CRT#1 10 reps 8 times, than 12 reps in CRT#2 12 reps 8 times, than concluding with CRT#3 14 reps 8 times. 40 reps. Rest 30 seconds between completing each CRT. Than move on to the next Rep range CRT. Use this protocol for each CRT.
WORKOUT:
⏰CRT 1: T60/10 8S/10R
⏰CRT 2: T120/10 8S/12R
⏰CRT 3: T150/10 8S/14R
Band Hip Bridge Pulse
Day 5
Perform each exercise in CRT#1 10 reps 8 times, than 12 reps in CRT#2 12 reps 8 times, than concluding with CRT#3 14 reps 8 times. 40 reps. Rest 30 seconds between completing each CRT. Than move on to the next Rep range CRT. Use this protocol for each CRT.
WORKOUT:
⏰CRT 1: T60/10 8S/10R
Barbell Sumo Squat https://youtu.be/3IBTkewh7OQ
Band Squat to Lateral Leg Lifts
⏰CRT 2: T120/10 8S/12R
Barbell Glute Bridges https://youtu.be/FMyg_gsA0mI
Band Fire Hydrant
⏰CRT 3: T150/10 8S/14R
Barbell Split Squats https://youtu.be/nkHy-eIvc7M
Band Lateral Band Walk
Barbell Stiff Leg Deadlift https://youtu.be/sas_pD-6xVM
Week 4
Training Method: Gorilla Sets
What Are Gorilla Sets? Gorilla Sets have nothing to do with using excessive amounts of weight. Rather, Gorilla Sets are simply giant supersets. They require you to perform a number of exercises (at least four) in consecutive order without any rest in between.
Day 1
Perform each exercise in this Gorilla Set 10 reps, than 20 reps, than 30 reps concluding with 40 reps. Rest 30 seconds between completing each Gorilla Set than move on to the next Rep range superset. Use this protocol for each Gorilla Set.
WORKOUT:
Giant set 1: 10 reps each exercise
Giant set 2: 20 reps each exercise
Giant set 3: 30 reps each exercise
Giant set 4: 40 reps each exercise
Band Ankle Jumping Jacks
Band Clamshell
PLATE Standing Abductions https://youtu.be/vy1e1lIksSw
Day 2
Perform each exercise in this Gorilla Set 10 reps, than 20 reps, than 30 reps concluding with 40 reps. Rest 30 seconds between each Gorilla Set than move on to the next Rep range Super Set. Use this protocol for each Gorilla Set.
WORKOUT:
Gorilla set 1: 10 reps each exercise
Gorilla set 2: 20 reps each exercise
Gorilla set 3: 30 reps each exercise
Gorilla set 4: 40 reps each exercise
Band Russian Twist
Kettlebell Lateral Swing
Band Bicycle Crunches
Band Rainbow kick
Day 3
Perform each exercise in this Gorilla Set 10 reps, than 20 reps, than 30 reps concluding with 40 reps. Rest 30 seconds between each Gorilla Set than move on to the next Rep range Super Set. Use this protocol for each Gorilla Set.
WORKOUT:
Gorilla set 1: 10 reps each exercise
Gorilla set 2: 20 reps each exercise
Gorilla set 3: 30 reps each exercise
Gorilla set 4: 40 reps each exercise
Barbell Sumo Deadlift https://youtu.be/3skGOWg-8VA
Band Hip Bridge with Alternating Leg Extension
Barbell Jump Squats https://youtu.be/0pTBkUPuMkk
Band Donkey Kick
KB Cossack Squathttps://youtu.be/JUMdHm0VWBQ
KB Single Clean https://youtu.be/ZuTKcP6vtfI
Day 4
Perform each exercise in this Gorilla Set 10 reps, than 20 reps, than 30 reps concluding with 40 reps. Rest 30 seconds between each Gorilla Set than move on to the next Rep range Super Set. Use this protocol for each Gorilla Set.
WORKOUT:
Gorilla set 1: 10 reps each exercise
Gorilla set 2: 20 reps each exercise
Gorilla set 3: 30 reps each exercise
Gorilla set 4: 40 reps each exercise
Band Hip Bridge Pulse
Day 5
Perform each exercise in this Gorilla Set 10 reps, than 20 reps, than 30 reps concluding with 40 reps. Rest 30 seconds between each Gorilla Set than move on to the next Rep range Super Set. Use this protocol for each Gorilla Set.
WORKOUT:
Gorilla set 1: 10 reps each exercise
Gorilla set 2: 20 reps each exercise
Gorilla set 3: 30 reps each exercise
Gorilla set 4: 40 reps each exercise
Barbell Sumo Squat https://youtu.be/3IBTkewh7OQ
Band Squat to Lateral Leg Lifts
Barbell Glute Bridges https://youtu.be/FMyg_gsA0mI
Band Fire Hydrant
Barbell Split Squats https://youtu.be/nkHy-eIvc7M
Band Lateral Band Walk
Barbell Stiff Leg Deadlift https://youtu.be/sas_pD-6xVM
#S2F STRONG