10-Week Strength Program (hard)

10-Week Strength Program (hard)

13 Seasons

Strength Training
⏱ 15-45 min
📆 3-6 x per week, 10 weeks

The new strength training program is split into 3 blocks.

Block 1 (weeks 1-4) has full body strength training sessions on Mondays, Wednesdays, and Fridays with short active recovery workouts on Tuesdays, Thursdays, and Saturdays.

Block 2 (weeks 5-8) splits the strength training sessions into Upper Body (push/pull) and Lower Body (legs/core) sessions. Mondays and Thursdays are Upper Body. Tuesdays and Fridays are Lower Body. Wednesdays and Saturdays are short active recovery workouts.

Block 3 (weeks 9-10) trains Core on Mondays, Legs on Tuesdays, Pushing on Thursdays, and Pulling on Fridays. Wednesdays and Saturdays are active recovery.

After each block is one week of Active Recovery consisting of Bodyweight Training 2.0 and 9-minute workouts.

You have 2 options:

1. You can repeat a block as long as you’re satisfied with the progress and difficulty.
2. Or you can repeatedly follow the 10-week plan as scheduled.

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10-Week Strength Program (hard)

7 Episodes

  • Introduction
    01:19
    Introduction
    Episode 1

    Introduction

    Episode 1

    Want to get ridiculously strong without going to the gym? Click this intro to get started!

    We recommend first completing Level 1 of the 90-Day Challenge.

  • 10-week Schedule
    10-week Schedule
    197 KB

    10-week Schedule

    197 KB

    Strength Training

  • Full Body LADDERS 1
    41:08
    Full Body LADDERS 1
    Episode 2

    Full Body LADDERS 1

    Episode 2

    How to do pulling exercises at home:
    https://marklauren.com/blog/tutorials/pull-ups/

    Warm Up Circuit

    Strength Training Ladders:
    Wide and Close Grip Pull Ups and Military Presses
    1-legged Box Squats
    Staggered Let Me Ups and Push Ups
    Bulgarian Split Squats

    Cool Down Circuit

  • Level 1 Step Up with Spiderman
    28:16
    Level 1 Step Up with Spiderman
    Episode 3

    Level 1 Step Up with Spiderman

    Episode 3

    4 Single Stacks with 4 reps per exercise
    Warm Up- Long Kneeling

    Stack 1 (starts 04:36)
    Dead Bugs
    Hip Swirl
    Stork Stance

    Stack 2 (09:54)
    Glute Hip Ups
    Arm Circle
    Gate Swing

    Stack 3 (15:28)
    Up & Overs
    A Frames
    Cross Step

    Stack 4 (21:37)
    Windshield Wipers
    Saxon Tilt
    Straddle Step

  • Full Body SPEED SETS 1
    34:43
    Full Body SPEED SETS 1
    Episode 4

    Full Body SPEED SETS 1

    Episode 4

    10 x 10 sec. sets with 10 sec. rest intervals per exercise

    Warm Up: 2.0 Front Lying Exercises

    Workout Begins- 06:12
    Let Me Ups: lats, read delts, biceps, forearms, spinal erectors, glutes, abs, hamstrings

    Push Ups: chest, shoulders, triceps, core, hip flexors, quads

    Dynamic Squats: glutes,...

  • Level 1 Squatting with Quad
    24:15
    Level 1 Squatting with Quad
    Episode 5

    Level 1 Squatting with Quad

    Episode 5

    4 Single Stacks with 4 reps per exercise

    Long Kneeling Warm Up

    Stack 1 (starts 04:06)
    Leg Lifts
    Kick Outs
    Narrow Squats

    Stack 2 (08:28)
    Hip Drops
    High Kicks
    Narrow Squats

    Stack 3 (13:12)
    Moonwalk
    Side Kicks
    Wide Squats

    Stack 4 (17:48)
    Side Crunch
    Side Kicks
    Staggered Squats

  • Full Body SUPERSETS 2
    45:55
    Full Body SUPERSETS 2
    Episode 6

    Full Body SUPERSETS 2

    Episode 6

    Full Body Workout
    Workout Begins at 02:38

    Warm Up: Jumping Jacks

    Cossack Squat (weighted option) with Hip Circle
    Dynamic Push Up with T-arm Crawl
    Let Me In with Y-arm Crawl
    Scorpion Kick with Windshield Wiper

    Cool Down: Hip Rolls

  • Front Lying to Kneeling Part 1
    24:37
    Front Lying to Kneeling Part 1
    Episode 7

    Front Lying to Kneeling Part 1

    Episode 7

    Warm Up- High Knee March

    Stack 1
    T Arm Crawl
    Glute Blaster
    S2S
    Step Elbow Drop
    Vertical Twist

    Cool Down- Rolling

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