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.

10-Week Strength Program (hard)
  • 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

    169 KB

    Strength Training

  • Full Body LADDERS 1

    Episode 2

    How to do pulling exercises at home:

    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

  • ZEN Level 3

    Episode 3

    Warm Up: Jumping Jacks

    3 rounds with 3 exercises. 60s on/10s off.
    Straight Leg Crunch
    Deep Squat to Bloomer
    Squat to RDL

    Cool Down: Isometric Pigeon Stretch

  • 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,...

  • FIREFLY Level 2

    Episode 5

    Warm Up: Jumping Jacks

    3 rounds with 3 exercises. 45s on/15s off.
    Starfish Pillar
    Full Saxon Lunge

    Cool Down: Isometric Pigeon Stretch

  • 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

  • Reaching Circuit

    Episode 7

    Warm Up- Low Knee March

    3 rounds with 3 exercises. 45s on/15s off.
    Thumbs Up
    S Reach

    Cool Down- Supine Hip Rolls