Workout Summary
Workout Description
Need a change? You've come to the right workout. This one week shocker is meant to break through the boredom and monotony, and beat your body into growth.
This will not be an easy week of training. You will be sore as hell, and a few days in you might be tempted to quit altogether. Stock with it. It will be worth it.
100 Rep Hell Workout Notes
This muscle building workout is a great choice for lazy, long weeks when you don't have much on your schedule. There are 3 things you need to do to help maximize this week of brutality:
- Sleep. Sleep, sleep and sleep some more. When you're not sleeping, rest. Sit on your butt and watch a movie.
- Eat. Eat, eat and eat some more. When you're not eating, rest and plan your next high calorie meal. Aim for 4000+ calories per day, minimum. No excuses! Your body will need the fuel. Trust me.
- Drink water. Drink water, and then drink more. Pound the water, or better yet - pound whole milk.
Reps and Sets
You will be performing 100 reps per exercise. There is no specific set and rep schemes. You want to perform 100 total reps, resting as often as you need to get there. Keep the rest periods short and sweet.
Catch your breath, regain your composure, and then knock out a few more reps. Depending on the exercise, 100 reps might take you 20 minutes or 45 minutes. Do not add anything to these workouts. Doing so is foolish.
The 100 Rep Hell Workout Program
- Monday - Deadlifts and Seated Calf Raises
- Tuesday - Bench Press and Skullcrushers
- Wednesday - OFF
- Thursday - Barbell Rows and Barbell Curls
- Friday - Seated Overhead Press and Barbell Shrugs
- Saturday - OFF
- Sunday - Squats and Leg Curls
Working Weights. Use the following weights for each of the listed exercises:
| 100 Rep Hell Workout Routine | |
|---|---|
| Exercises & Weight Used | |
| Exercise | Description |
| Deadlift | 50% of your one rep max. |
| Seated Calf Raise | Use a weight that would normally allow you to perform about 12-15 reps per set. |
| Bench Press | 50% of your one rep max. |
| Skullcrushers | Use a weight that would normally allow you to perform about 12-15 reps per set. |
| Barbell Rows | 50% of your one rep max. |
| Barbell Curls | Use a weight that would normally allow you to perform about 12-15 reps per set. |
| Seated Overhead Press | 50% of your one rep max. |
| Barbell Shrugs | Use a weight that would normally allow you to perform about 12-15 reps per set. |
| Squats | 50% of your one rep max. |
| Leg Curls | Use a weight that would normally allow you to perform about 12-15 reps per set. |
Comments (34)
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Posted Mon, 02/18/2013 - 17:24
This sounds awesome!!! A must try.
Posted Mon, 02/18/2013 - 17:53
Tried something similar to this last night, but did an upper body blast with 50 reps of each, and that was absolutely insane! Feeling it today. Definitely recommend trying something like this to mix it up.
Posted Mon, 02/18/2013 - 18:11
This sounds like my muscles will be ruthlessly taxed by the end of the week. Looking forward to giving this a shot after doing two months of the Strength and Density 4 Day Split.
Posted Mon, 02/18/2013 - 19:51
Hey Steve,
I am confused on both this and your Power,Muscle, Burn programs. I understand the whole power and muscle sets, but why do you have the set of 40 on burn, and now the 100 rep program? Are you suggesting this program for a alternate endurance building set specifically for muscle confusion or what?
Posted Mon, 02/18/2013 - 22:34
Volume training tends to yield very promising results, but is so intense that it shouldn't be run without breaks.
Posted Mon, 02/18/2013 - 20:15
Looks like a winner. Any suggestions for subbing in oly lifts?
Posted Mon, 02/18/2013 - 22:30
Just keep then very low rep so you can keep form manageable.
Posted Mon, 02/18/2013 - 23:14
100 reps. Total or 100 per exercise?
Posted Wed, 02/20/2013 - 05:03
Per exercise
Posted Mon, 02/18/2013 - 23:16
Nevermind, I over looked the answer to my question.
Posted Wed, 02/20/2013 - 04:15
I've tried this workout, did not see size gain but instead felt totally dehydrated and exhausted muscles felt decreasing mass as if I'm cutting so I will rather go between 8-10 rep range on 3-4 sets pyramid training feel much better abd see more results and gain more size.
Posted Sat, 04/27/2013 - 15:37
You didn't follow his guides then, you did not eat enough and drink. I felt fine with good amount of intake.
Posted Wed, 02/20/2013 - 05:07
Can't wait to give this a go!
Posted Wed, 02/20/2013 - 12:54
must try im excited !!
Posted Wed, 02/20/2013 - 13:30
Hey Steve thanks for that.. i started today and i must say it was a lot harder than i thought it would have been. thing is tendonitis 2 months later wont let me train chest n shoulders. any tips would be highly appreciated.
thanks
Posted Wed, 02/20/2013 - 13:50
we used to train like this 4 weeks out of the year.....horrible memories:)
Posted Wed, 02/20/2013 - 21:52
This working hurts, in a good way, just finished up the deadlifts and calve raises whewww wow
Posted Fri, 02/22/2013 - 05:35
So for how many weeks should I do this? Or is it a one week thing and that's it?
Posted Fri, 02/22/2013 - 11:38
One week ONLY! You can take a break from your current routine and throw this in the mix.
Posted Sat, 02/23/2013 - 21:06
Thanks Joey....should of read it from the start instead of jumping right into routine part...lol
Posted Sun, 02/24/2013 - 11:19
how often should we repeat this workout? Once a month is ok? By the way, hell of a job guys thanks for everything....
Posted Mon, 02/25/2013 - 06:05
So you do this for 2 months? dang, ill be ripped!
Posted Fri, 03/01/2013 - 09:01
My only question is doesn't this border on overtraining?
Posted Thu, 03/07/2013 - 21:37
this sounds good im gonna try it out later.
Posted Thu, 03/07/2013 - 21:37
one question. how many times in a month should I try this?
Posted Wed, 03/20/2013 - 18:34
I got amazing results from this, yet again Steve you have brought me to the next level. There were definitely some humbling moments though, like bench press....But my body is really used to training (thank goodness) and i'm seeing some great changes and even better feeling again the changes i have been craving. Keep it up!!
Posted Thu, 03/21/2013 - 10:52
Steve, will this workout help gain size? With so many reps at relatively low weight, I feel like this would just help with muscular endurance as opposed to building muscle. I'm looking for a new program now and am open to many different suggestions.
Posted Thu, 03/21/2013 - 12:40
This is great for building muscle but you should NOT look to it to be your new routine. This is not meant to be done week after week -- rather, you can throw it in to your current routine now and again. I wouldn't do it more than once every few months.
Posted Sat, 03/23/2013 - 09:48
im 140 lbs 5 '6 and iv been doing this work out for 2 weeks now
im seeing more tone and a little size gain
if i keep this as my every day routine would that be good for me?
i also run 3 miles a day 5 times out of the week.
Posted Mon, 03/25/2013 - 08:28
how should we perform 100 reps using weight that would normally allow us to perform 12-15 reps?! should I take a one minute rest or something between every 20 or 50 reps?
Posted Mon, 03/25/2013 - 20:34
Sounds great, but do have any recommendations for a substitute for squat and deadlift? i had surgery about 2 months ago on my back and well, no pressure on the lower back
Posted Mon, 04/22/2013 - 21:28
Hey Steve,
I'm 15 and weigh100 even and I'm 5'6, do you think this would help me build some more muscle and gain some weight?
Posted Mon, 04/22/2013 - 21:33
Anyone got some tips for me to build some muscle? I have an 8 pack, I can only curl 25lb, can only bench 70 max 1 rep, and can't do much else. I have a nice weight set but can't use it it's in storage, but have access to some fumbles and a barbell ( with weight plates)
Posted Fri, 04/26/2013 - 03:32
Okay, I don't mean to insult or offend anyone...but seriously people.... READ! You dumba**es ;)
Scrolling through this post i've seen as much as 8 people saying that they either make this their full routine or they try this on a regular basis.
THIS WORKOUT IS A ONE TIME ONLY !!!!!!!!!!
Meaning you should only throw this is once every so often. Maybe as little as once every 3 months.
Maybe during a holiday or something. It's designed and intended to function as a shocker. To be used to throw your body off and cause it to perform out of the usual routine and the usual habits.
This workout is NOT a routine workout ! Please. READ.
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