WORKOUTS: WEEKS 1-4

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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:

Barbell Hip Thrust

Band Ankle Jumping Jacks

Barbell Back Squat

Band Clamshell 

Kettlebell Swing

Band Standing Glute Kickbacks

PLATE Standing Abductions

*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:

Band Russian Twist

Kettlebell Lateral Swing

Band Bicycle Crunches 

KB-Plank-Pull-Through 

BANDED STANDING KNEE TUCK

KB-Snatch

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:

Barbell Sumo Deadlift

Band Hip Bridge with Alternating Leg Extension

Barbell Jump Squat

Band Donkey Kick

KB Cossack Squat

Band Supine Leg Extensions

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:

KB-Swing

Banded Mountain Climbers 

KB-Pull-Over

Banded Side Plank Leg Raise 

KB-Side-Plank-Row

KB-Windmill

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:

Barbell Hip Thrust

Band Ankle Jumping Jacks

Barbell Back Squat

Band Clamshell 

Barbell Sumo Deadlift https://youtu.be/3skGOWg-8VA

Band Standing Glute Kickbacks

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 

KB-Plank-Pull-Through 

BANDED STANDING KNEE TUCK

KB-Snatch

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 

Band Supine Leg Extensions

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:

KB-Swing

Banded Mountain Climbers 

KB-Pull-Over

Banded Side Plank Leg Raise 

KB-Side-Plank-Row

KB-Windmill

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

Barbell Hip Thrust

Band Ankle Jumping Jacks

⏰CRT 2: T120/10 8S/12R

Barbell Back Squat

Band Clamshell 

⏰CRT 3: T150/10 8S/14R

Kettlebell Swing

Band Standing Glute Kickbacks

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 

KB-Plank-Pull-Through 

⏰CRT 3: T150/10 8S/14R

BANDED STANDING KNEE TUCK

KB-Snatch

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 

Band Supine Leg Extensions

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

KB-Swing

Banded Mountain Climbers 

⏰CRT 2: T120/10 8S/12R

KB-Pull-Over

Banded Side Plank Leg Raise 

⏰CRT 3: T150/10 8S/14R

KB-Side-Plank-Row

KB-Windmill

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

Barbell Hip Thrust

Band Ankle Jumping Jacks

Barbell Back Squat

Band Clamshell 

/Kettlebell Swing

Band Standing Glute Kickbacks

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 

KB-Plank-Pull-Through 

BANDED STANDING KNEE TUCK

KB-Snatch

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 

Band Supine Leg Extensions

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

KB-Swing

Banded Mountain Climbers 

KB-Pull-Over

Banded Side Plank Leg Raise 

KB-Side-Plank-Row

KB-Windmill

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