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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01:19Episode 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.
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41:08Episode 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 SquatsCool Down Circuit
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28:16Episode 3
Level 1 Step Up with Spiderman
Episode 3
4 Single Stacks with 4 reps per exercise
Warm Up- Long KneelingStack 1 (starts 04:36)
Dead Bugs
Hip Swirl
Stork StanceStack 2 (09:54)
Glute Hip Ups
Arm Circle
Gate SwingStack 3 (15:28)
Up & Overs
A Frames
Cross StepStack 4 (21:37)
Windshield Wipers
Saxon Tilt
Straddle Step -
34:43Episode 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, hamstringsPush Ups: chest, shoulders, triceps, core, hip flexors, quads
Dynamic Squats: glutes,...
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24:28Episode 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 SquatsStack 2 (08:28)
Side Crunch
High Kicks
Narrow SquatsStack 3 (13:12)
Leg Lifts
Side Kicks
Wide SquatsStack 4 (17:48)
Side Crunch
Side Kicks
Staggered Squats -
45:55Episode 6
Full Body SUPERSETS 2
Episode 6
Full Body Workout
Workout Begins at 02:38Warm 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 WiperCool Down: Hip Rolls
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24:37Episode 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 TwistCool Down- Rolling