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)
  • Full Body SUPERSETS 1

    Episode 1

    Workout starts at 02:45

    Warm Up: Jumping Jacks

    Side Lunge with Glute Hip Up
    Contra Press with Hitch Hiker
    Negative Pull Up with Single Arm Cuff
    Mountain Climber with Side V-up

    Cool Down: Hip Rolls

    How to do Pull Ups at home:
    https://marklauren.com/blog/tutorials/pull-ups/

  • Level 1 Hip Hinge with Inch Worm

    Episode 2

    4 Single Stacks with 4 reps per exercise

    Stack 1 (starts 04:59)
    Y Cuff
    Bloomers
    Deadlift

    Stack 2 (12:04)
    Twist & Reach
    Deep Squat
    RDL's

    Stack 3 (17:23)
    Moose Antlers
    Deep Squat
    1-legged Deadlift

    Stack 4 (22:55)
    Hip Twists
    Vertical Twist
    1-legged RDL

  • Full Body SPEED SETS 2

    Episode 3

    10 x 10 sec. sets with 10 sec. rest intervals per exercise

    Warm Up: 2.0 Back Lying Exercises

    Workout Begins 07:09
    Chin Ups: lats, biceps, forearms, chest, rear delts, core, spinal erectors, glutes

    Military Press: shoulders, traps, triceps, forearms, spinal erectors, hip flexors, quads, hamst...

  • Level 1 Crawling to Lunging

    Episode 4

    4 Single Stacks with 4 Reps (4S4R)

    Stack 1 (starts 4:21)
    Hip Circles
    Starfish Twist
    Short Kneeling
    Stepping Lunges with arms at T

    Stack 2 (09:00)
    Dirty Dogs
    Starfish Twist
    Side Lunges

    Stack 3 (13:13)
    Straight Wide Leg
    Starfish Push Up
    Tipsy Step

    Stack 4 (17:56)
    Pointers
    Starfish Push Up
    Stra...

  • Full Body LADDERS 2

    Episode 5

    Warm Up Circuit

    Strength Training Ladders:
    Staggered Pull Ups and Military Presses
    Bulgarian Split Squats
    Wide/Close Let Me Ups and Push Ups
    1-legged Box Squats

    Cool Down Circuit

  • Front Lying to Kneeling Part 2

    Episode 6

    Warm Up- High Knee March

    Stack 2
    Y Arm Crawl
    Abductor Slide
    Pevlic Tilt
    Step Kickout
    Saxon Tilt

    Cool Down- Rolling