Strength Day
Bench Press - 5 x 5
Then…
3 Sets - Not For Time
8-12 Single Leg RDLs (Each Leg)
8-12 Split Squats (Each Leg)
8-12 Bent Over Row
General Warm Up
3-5min of Cardio, followed by…
3 ROUNDS
5 World’s Greatest Stretch on Each Leg
5 Slow Air Squats
3 Inchworms with a Push Up
10 V-Ups
1:00 of Freestyle Jump Rope
Specific Warm Up
As always with our Strength Days, the goal is to warm up the main movement of the day (in this case: Bench Press) from an empty bar set of 10 reps all the way up to a challenging weight for 5 reps. Then, you’ll perform your 5 sets of 5 reps and then move on to the circuit. For the circuit, do the same thing and warm up each movement from a light weight to a challenging weight over the course of 3 sets of 3-5 reps. When you have a challenging weight and variation for each move, rock that circuit!
Workout of the Day
Strength Day
Bench Press - 5 x 5
Then…
3 Sets - Not For Time
8-12 Single Leg RDLs (Each Leg)
8-12 Split Squats (Each Leg)
8-12 Bent Over Rows
Workout Notes
As outlined in the specific warm up, the goal of any Strength Day is to give everything you’ve got to each set in order to really challenge your muscles and grow! Warm up for the Bench Press first, then perform your 5 sets of 5 reps. Make sure each set is VERY challenging and that you are resting 2-3min between each set. This allows those muscles to recharge and give what they have to your next set! After that, take the 3 round circuit at whatever speed is feeling good for you today! Prioritize the weight and a challenging set, but if you want to add some speed to it, go for it!
Bench Press Modifications
The Bench Press can be with either a Barbell or Double Dumbbells and can easily be modified by choosing any other press that works for you! Here’s the full menu of pressing options: Strict Press, Push Ups, Dips, Bench Press, Dumbbell Bench Press, or Floor Press
Single Leg RDL Modifications
This can be changed to any other hinge that works for you: Romanian Deadlifts, Standard Deadlifts, or even a Kettlebell Swing!
Split Squat Modifications
If none of the options in the video work for you, choose any other single leg movement that you like to hit the quads and butt! Here are your options: Lunges, Step Ups, or Pistol Squats for a bigger challenge!
Bent Over Row Modifications
Any pulling movement would work here, but if none of the Bent Over Row options work for you, I’d go with Bodyweight Rows as a next choice. You could also use Pull Ups, assisted Pull Ups, or a cable pull down station at your gym.
Optional Accessory Work
3-5 ROUNDS
1:00 Max 8 Count Body Builders
1:00 Rest
Cool Down
1-2min of Chest Stretches on Each Side
1-2min of Triceps Stretch on Each Arm
1-2min of Forward Folds
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