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.

Subscribe Trailer

7 Episodes

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
197 KB

10-week Schedule

197 KB

Strength Training
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
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
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,...
24:28

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)
Side Crunch
High Kicks
Narrow Squats

Stack 3 (13:12)
Leg Lifts
Side Kicks
Wide Squats

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