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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)
  • Core Workout 1

    Episode 1

    Warm Up

    Bodyrock SPEED SETS
    Scorpion Kick with Windshield Wiper SUPERSETS
    7.5 Minute Hanging Ab Curl LADDER

    Cool Down

  • Leg Workout 1

    Episode 2

    Side Lying Warm Up

    Iron Mike SPEED SETS
    7.5 Minute 1-legged Box Squat LADDER
    Side Lunge with Glute Hip Up SUPERSETS
    Cossack Squat with Hip Circles SUPERSETS

    Cool Down- Isometric Pigeon Stretch

  • Running Circuit 2

    Episode 3

    Warm Up: Jumping Jacks

    3 rounds with 3 exercises. 50s on/10s off.
    ITB Kickout
    Saxon Tilt
    S2S Reach

    Cool Down: A-Frames

  • Pushing Workout 1

    Episode 4

    Warm Up

    Bouncing Push Up SPEED SETS
    Dynamic Push Up with T-Arm Crawl SUPERSETS
    7.5 Minute Staggered Hands Military Press LADDER
    7.5 Minute Wide and Close Grip Push Up LADER

    Cool Down

  • Pulling Workout 1

    Episode 5

    Warm Up

    Let Me Up SPEED SETS
    Negative Pull Up with Single Arm Reach SUPERSETS
    7.5 Minute Alternating Grip Let Me Up LADDER
    Let Me In with Y-Arm Crawl SUPERSETS

    Cool Down

  • Twisting Circuit

    Episode 6

    Warm Up: Low Knee March

    3 rounds with 3 exercises. 45s on/15s off.
    Single Arm Reach
    Vertical Twist
    Windshield Wipers

    Cool Down: Supine Hip Rolls