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.
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.
Strength Training
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
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
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,...
Warm Up: Jumping Jacks
3 rounds with 3 exercises. 45s on/15s off.
S-reach
Starfish Pillar
Full Saxon Lunge
Cool Down: Isometric Pigeon Stretch
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
Warm Up: Low Knee March
3 rounds with 3 exercises. 45s on/15s off.
Thumbs Up
Pointer
S Reach
Cool Down: Supine Hip Rolls
