The Tactical Physique: A Functional Strength Training & Conditioning Workout

Improve performance (and aesthetics) with this functional strength training program. Bodyweight movements, conditioning work, and supersets work together to help you build a stronger foundation for a functionally fit physique.

Workout Summary

General Fitness
10 weeks
60 minutes
Barbell, Bodyweight, Dumbbells, Other
Male & Female
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Workout Description

Body part split training is great and all but what about muscle that can function in the real world as well? Functional strength training has gotten a lot of press lately for good reason: It’s not only a new and (not so) unique way of training but also one that has a practical purpose attached. What good is it to have perfectly proportioned pecs and highly-peaked biceps if you can’t lift a sack of cement?

Strong legs, back and shoulder girdle developed not only for mass and muscularity but also for lifting, holding, pushing, pulling, throwing and heaving can benefit you in more ways than you think. When the whole body is strong and works synergistically, you develop a flow and strength that isn’t easily gained by traditional body part splits of one muscle group per day type training. Bombing a single muscle into submission over time will serve little in the way of walking out of the gym and having the ability of overall strength and capability.

Case in point: What good is it to kill your legs, squeezing every single morsel of energy from your quads, calves and hamstrings with additional intensity techniques such as drop sets, super high reps, negatives and forced reps only to limp out of the gym? 

Related: 4-5 Day Workout for Building Muscle & Strength

Enter The Tactical Physique

Some may argue that the terms “functional” and “physique” don’t necessarily belong in the same sentence. As functional is more of a practical, performance-based idea and physique has a little more to do with aesthetics, looks and nice biceps.

The purpose here is to bridge a gap so to speak. To focus on the functional side of training and letting the physique benefit in the meantime. Let’s be honest; you know you want to be functional, fit and have the ability to actually use the muscle and strength on your frame but another goal is to look good too.

Let’s look at how you can work toward both goals at the same time and kick butt outside of the gym too. Let’s stop limping out of the gym with our heads hanging low exhausted, frazzled and beat down and make our time, effort, sweat and tears benefit us for once.

Functional Fitness: A Change of Mindset

First and foremost you need to wipe the slate clean in your mind. Get away from the traditional thinking of pummeling a single body part until there is nothing left. Let’s start focusing on whole-body functionality – what your body is truly capable of when all those individual parts start working together like a well-oiled machine.

Military Special Forces, specially-trained Police Officers and Firefighters all have an indelible need to become and maintain a functionally fit body. The simple act of wearing and carrying heavy, cumbersome equipment for extended periods of time while under extreme amounts of stress requires a body that is capable of handling those conditions and then some.

It’s time to start thinking of your training around different variables, different planes of action and different levels of performance. Your body is one whole unit, not separate little pieces loosely strung together.

Shoring Up Common Weaknesses

Now, let’s break down a few of the more common weak links in the traditional lifter when it comes to strength. This isn’t an exhaustive list by any means, but will serve to point out some unknown problematic areas that will directly affect other lifts regarding strength and development.

  • The posterior chain: As this subject could be another article by itself, the posterior chain comprises all muscles comprising the posterior area of the body, functionally speaking. The yolk (traps and posterior delts), all back musculature, lumbar, glutes and hams make up this often neglected area. Most lifters focus on the mirror muscles; chest, biceps and quads. Over worked pecs and underworked lats, for example, can pull the shoulders forward, concaving the chest. Weak hams and glutes can hinder not only the development of the quads but also the performance on squats and other lower leg moves.
  • Overhead pressing: Real, full range overhead pressing is a rare site in most gyms these days. A properly performed overhead press provides the entire shoulder girdle with stability and strength that will carry over into other lifts such as bench presses, pull-ups and rows.
  • Stabilization and core: With a heavy use of machines and seated exercises, there is a growing epidemic of weak cores. Your ability to stabilize your body serves to provide you with whole-body control and strength. Developing and strong core is key when you need lower back strength and a steady trunk.
  • Lower body range of motion: Half and quarter rep squats will get you nowhere fast. Sure, you can pile on the weight and impress your friends, but how can you apply this practice? Limited ranges of motion are most common amongst lower body lifts. Developing muscle through a full range of motion will strengthen that muscle through the entire scope of its function.
  • Unilateral training imbalances: Utilizing too many machines and bilateral weight movements will eventually develop imbalances. One leg, hip, arm or shoulder stronger than the other will not only spell injury down the road but also significant strength differences from one side to the other. Unilateral training will quickly build balanced strength.
  • Bodyweight strength: Again, with the massive use of machines including plate-loaded machines, the average gym-goer’s ability to manipulate their bodyweight with purpose and control is rare. Real-world strength requires some form of bodyweight training including core development which is essential.

8 Training Variables For An Effective Functional Strength & Conditioning Workout

Below are some of the main variables you will utilize toward your new functionally fit, tactical physique. Each day of training will include every variable but one will be the main focus for specific days.

  • Strength: You will work with low reps to develop raw strength. Low reps and multi-joint movements will carefully be regulated regarding volume of work.
  • Hypertrophy: Some moves will be for good ole-fashioned muscle size. Increasing the cross sectional fiber size of muscle will help with other aspects of the program and will build an impressive physique at the same time.
  • Muscle endurance: As an often overlooked aspect of performance, muscle endurance will not only serve as a functional benefit but will also aid in fat loss.
  • Power: The ability to move weight or your own bodyweight quickly and deliberately serves yet another important aspect of performance.
  • Cardiovascular endurance: For the most part, you will forego the traditional form of low intensity steady state (LISS) cardio exercise and adopt high intensity interval training (HIIT). More efficient, more intense.
  • Speed and agility: Increasing your body’s ability to accelerate and inject some sprinting intervals will go a long way toward fat loss. Agility will enhance your ability to manipulate your bodyweight to change direction with speed and accuracy. It will also serve as good cardio work.
  • Prehab: This will include dynamic warm-ups and stretching and foam rolling. Priming and prepping the body for the work to come is essential for not only increased blood flow and performance but also longevity regarding the prevention of injury.
  • Range of motion and stretching: This will entail not only a stretching component at the conclusion of each training session but also adhering to a full range of motion of each exercise. The more a muscle stretches, the more it will contract.

Related: Warming Up For Dummies: A Lifter’s Guide to Injury Prevention

Tips to Achieve Your Best Physique

The program laid out here will address these issues and more. Wiping your proverbial slate clean and starting on a new path of not only restructuring your training plan but also sticking to it is not an easy task. You will be challenged and tested. Shifting from a traditional body part split training plan to a more comprehensive and holistic approach will take discipline, consistency and most of all a complete and utter belief in your new direction.

Once you have the tools in place and are acclimated to the new workouts it will be time to turn on the intensity and work to progress past your limits and reap the reward of more strength, power and muscle and less fat.

Here are just a few points when beginning the Tactical Physique Training Plan.

  • Give the program at least four weeks, preferably six. Any new plan takes time to shift into gear and for progress to be made. Rome wasn’t built in a day and neither will you so build not only muscle and strength but also your discipline over time. Overnight fixes are for dreamers.
  • Each day will begin with some prehab and dynamic warm-ups/stretches. These are vital to your success. Skip them and see your gains slow and injury risk increase instantly.
  • Most of the training is at a quick pace. Pay very close attention to rest periods. Each session should last around one hour. Anything too much longer and you (not the program) are wasting time.
  • Challenge yourself. Just because you perform some supersets doesn’t mean you can go light and take it easy just for the sake of finishing out your set. Load some weight on the bar and get to work.
  • Form and function are an absolute requirement. If this is a problem then cut your weight in half and practice textbook form. Sloppy form equals a sloppy physique.
  • If you find yourself gassed and unable to finish a session, reduce the number of sets slightly and slowly build your endurance. Don’t sacrifice intensity for the sake of going easy and just completing the workout.
  • As stated earlier, each session will include all training variables to a degree; however, each day will also focus mostly on one or two of those variables.
  • If after four or six weeks you find the program isn’t for you, simply go back to what you were doing before. No hard feelings.
  • If you are up to the challenge then let’s go to work!

Each session will be performed once per week with an optional weekend day thrown in for those who want to go the extra mile. Your week may look something like this:

  • Monday: Day 1 - Strength
  • Tuesday: Day 2 - Hypertrophy and Muscular Endurance
  • Wednesday: Off
  • Thursday: Day 3 - Power
  • Friday: Day 4 - Speed and Agility
  • Saturday: Day 5 - Optional full body conditioning
  • Sunday: Off

The Tactical Physique Training Plan

Foam rolling/massage. Be sure to perform a few minutes of either foam rolling or simple massage of certain areas such as hips, quads, hamstrings, lats and shoulders.

Dynamic warm-up/stretching. The following will be performed prior to each training session. You may increase or decrease the volume slightly, but it will be necessary to include for better performance and a safer workout.

Perform all moves with little rest for one round:

Post training. Be sure to perform a comprehensive stretching routine focusing not only on the specific muscles stresses but also other areas affected by the training session.

Day 1: Strength
Exercise Warm Up Sets Working Sets Rest
Barbell Back Squat 3 x 8-12 4 x 5 2min
Barbell Romanian Deadlift 1 x 12 4 x 5 2min
A1: Incline Bench Dumbbell Press 2 x 12 4 x 5-8 *
A2: Wide-Grip Pull-Up 2 x 12 4 x 5-8 *
*Rest for one minute between supersets
B1: TRX Row - 3 x 10-15 *
B2: Plyometric Push-Up - 3 x 10-15 *
*Rest for one minute between supersets
C1: Hanging Leg Raise - 3 x 15-20 *
C2: Planks - 3 x 20-30s *
*No rest between supersets
Sprint Intervals - 8 sprints 1min
Day 2: Hypertrophy and Muscular Endurance
Exercise Warm Up Sets Working Sets Rest
A1: Standing Barbell Shoulder Press 2 x 12 4 x 10-15 *
A2: Rear Delt Rope Pull 2 x 12 4 x 10-15 *
*No rest between supersets
Bulgarian Split Squat 2 x 12 4 x 10 each leg 30s
B1: TRX Curls 1 x 12 4 x 10-15 *
B2: Parallel Bar Triceps Dips 1 x 12 4 x 10-15 *
*No rest between supersets
C1: Dumbbell Deadlift - 3 x 10-15 *
C2: Single Leg Calf Raise - 3 x 10-15 *
*No rest between supersets
D1: Incline 3-way Sit-Up - 3 x 15-20 *
D2: Lying Leg Raise - 3 x 15-20 *
*No rest between supersets
Sled Pull or Drag, or Farmer's Walk - 3 Lengths 1min
Day 3: Power
Exercise Warm Up Sets Working Sets Rest
Clean and Press 2 x 12-15 3 x 5-8 1min
Jump Squat or Box Jump 1 x 10 4 x 10 30s
Walking lunge - 3 lengths 1min
Plyometric Push-Up 1 x 10 3 x 5-8 30s
Single Arm Dumbbell or kettlebell flat bench press - 3 x 5-8 1min
Bent-Over Barbell or Dumbbell Row 1 x 12 3 x 5-8 1min
3-Way Plank* - 1xAMRAP -
*Alternate from side, middle, to other side for 10s each (for total of 1-2min)
Sprint Intervals - 8 sprints 1min
Day 4: Speed and Agility
Exercise Warm Up Sets Working Sets Rest
Timed Shuttle Run (at least 10 yards) 3min jog 5 x max effort 1-2min
A1: Weighted Front Lunge - 3 x 5 *
A2: Weighted Side Lunges (both sides) - 3 x 5 *
A3: Weighted Reverse Lunge - 3 x 5 *
*Rest for two minutes between supersets
Seated Calf Raise - 3 x 12 30s
B1: Reverse-Grip Chin-Up 1 x 12 3 x 8-12 *
B2: Flat Bench Barbell Press 1 x 12 3 x 8-12 *
*Rest for one minute between supersets
C1: Dumbbell Shrug - 3 x 8-12 *
C2: Hyperextension - 3 x 8-12 *
*Rest for one minute between supersets
D1: Floor Crunch - 3 x 15-20 *
D2: Bent-Knee Hanging Less Raise - 3 x 15-20 *
*No rest between supersets
Day 5: Optional Full Body Conditioning
Exercise Warm Up Sets Working Sets Rest
Perform 3 rounds, resting when necessary, eventually building up to 5 rounds without rest.
Push-Up - 20 reps *
Prisoner squat - 20 reps *
Pull-up - 10 reps *
Walking or stationary lunge - 10 each leg *
Triceps bench or parallel bar dip - 10 reps *
Short sprint - Varied lengths *
Ab crunch - 20 reps *
*Rest for 1-2min after each round


174 Comments+ Post Comment

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Posted Wed, 12/11/2019 - 01:26

I take a boxing conditioning class three days a week: Monday, Wednesday, Friday. Is it possible to split this up so I do 2 days (Tuesday and Thursday) one week, and the next two the next week, and alternate?

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Posted Mon, 12/09/2019 - 13:06
Marisa Savage

I'm really excited to start this routine--it's just what I've been looking for to challenge myself.

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Posted Wed, 11/20/2019 - 17:57

Program is kicking my ass and love it. How long is a length for the sprints and lunges? Thanks

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Posted Sun, 11/03/2019 - 08:15

Hello bard
I was wondering isn’t it an issue if I work the same muscle for 4 days in a row? I mean muscle needs to recover in order to gain strength and built it self.
Just don’t want to get injured

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Posted Sun, 11/03/2019 - 08:05

Hello, The plan looks very good, but I was wondering, Isn’t it a problem if I work same body parts day after day for 4 days? I mean muscle is built And gets stronger when you are resting.
Just don’t want to injur my self.

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Posted Sat, 10/26/2019 - 15:34

Being 46 years old, retired from the military, and with wrist and elbow surgeries and 3 fused vertebrae, I thought my best years were behind me. This program got a couple of them back! I’ve been doing it on and off for almost two years, alternating with a few weeks of kettlebell flows, rearranging the workout days, etc, and love the function and mobility I’ve gained.

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Posted Tue, 09/03/2019 - 10:42

Hi! Coming from this for 2 months. now from holidays what do you recommend, i've thought about these two:
Fast Mass Program: The 4 Day Superset Split Workout
Power Hypertrophy Upper Lower (P.H.U.L.) Workout

maybe the best would be the first one.

any thoughts? thanks!

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Posted Tue, 08/20/2019 - 17:20

How long is a length for lunges and sprint?

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Posted Sun, 08/18/2019 - 14:39
Justine Pagenhardt

Is this the same workout for 10 weeks or how do I buy the 10 week

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Posted Mon, 08/19/2019 - 10:07

Hi Justine,

Same workout for 10 weeks and it's free!

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Posted Mon, 08/19/2019 - 10:07

Hi Justine,

Same workout for 10 weeks and it's free!

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Posted Mon, 08/19/2019 - 10:23

Yeah you kinda have to make minor tweaks and adjustments week to week yourself. I viewed this more along the lines of a base template. Also, this article may have mentioned this but you don’t need constant variety of exercises to make gains. It’s actually better to have a program that keeps same exercises for several weeks because the first week or two you are just getting used to the new routine,. once you got the routine down and know your baseline performance (i.e. workout journal) then you can proceed with pushing yourself to make gains. It’s actually a pain in the ass when a routine gives you overload variety because it becomes a constant exercise of researching new movements on youtube so you can be proficient in them rather than just crushing your workouts.

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Posted Thu, 07/11/2019 - 20:57

hey i just did this workout for a few months and i loved it! any recs for a follow up program to stimulate muscle growth?

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Posted Mon, 06/10/2019 - 14:27

Hi! im caoming from S H U L and i've started (1 week) the total anihilation fat loss but, is there any functional traning like that for 4 days? because thats for 5 days and i cant train that long.


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Posted Sat, 05/04/2019 - 13:12

Day 5 instructions do not make sense. Am I super setting different exercises?

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Posted Wed, 07/10/2019 - 07:26

It's really quite clear that it's meant to be a circuit...

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Posted Sat, 01/12/2019 - 23:47

Hey there coach
Can the above program switches to beginner standard, thank you

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Posted Sat, 01/12/2019 - 14:03

I'm over weight & I've been away from the iron game for quite time,
My question is I'm a begginer & i'm willing to push myself fo go thru this program, so can?!, cuz i will start this program after 30days of bodyweight workouts, your response will be very appreciative.

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Posted Sat, 10/26/2019 - 15:42

I modified as needed, when I started, like doing body weight split squats instead of Bulgarian split squats, assisted pullups, regular pushups, etc, and added in others as I got stronger.

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Posted Thu, 01/03/2019 - 14:35
Mikkel Bielefeldt

I like this program, very good designed, just what I'm looking for. I was just wondering if I could exchange the full-body conditioning day out with 30-40 minutes of running, and if possible of course without hurting myself, can I end off, maybe just two of the days with a 5-15 min jog.
You said in "Day 2" as the last exercise "Sled pull or drag or farmer's walk" that we need to do 3 lengths, let's just choose farmer's walk, would that mean I need to go as far as I can without hitting anything three times? Let's say that there's a little area where I can go 25 feet is that what I need to go or is it longer or less.

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Posted Tue, 11/27/2018 - 23:32

Everything described about this workout plan is exactly what I am looking for, building functional strength while also improving my aesthetics. However I do have a few questions.

1. If this program really works, why are you offering it for free?
2. 10 weeks is a long time to be doing the same workouts over and over, could you modify workouts and change some up every 4 or 5 weeks?
3. After the 10 weeks is up, what do you suggest we continue with if we wish to maintain these workout goals?
4. I love doing Kettle-bell training like turk get ups, windmills, and swings, snatches, and presses. I would love to add these in to the program somewhere for myself to continue doing these workouts that I enjoy. How would you suggest adding them in?

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Posted Tue, 11/13/2018 - 14:07

Just started the program and am really enjoying it.
With the muscle endurance exercises where there is no rest in-between each super-set, how are you meant to complete 4 sets of 10-15 reps? Do you pick a weight where you will not go to failure on the first 1-2 sets? Or is it that you reduce the weight when needed to complete the repetitions?

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Posted Tue, 10/30/2018 - 15:38

Its certainly a basic question, can you please advice the difference between Warm Up Sets and Work Sets for each day, For e.g,
Exercise Warm Up Sets Work Sets Rest (Sec)
Clean and press 2 x 12-15 3 x 5-8 60

Does this mean 2 Sets and 12 or 15 Reps
Work sets mean 3 Sets with 5 or 8 Reps
Also is the rest period after each set in both category or finish 2 sets back to back in Warm up set and rest 120 to continue 3 work out sets. Please explain.

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Posted Sun, 09/09/2018 - 05:00

Just wanted to see I really like the layout of this program and hope you don't mind me sharing how I've been using it, I generally run quite a lot and do Crossfit type workouts, however from time to time my body has broken down and injuries have set me back, I've used this program a couple of times now to get my body back to a point where I feel I can return to crossfit, it's fantastically balanced and I feel great after following this for 3/4 weeks so thankyou.

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Posted Wed, 08/22/2018 - 10:59

Can suggest a similar program that is 3 days a week? Thanks.

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Posted Wed, 08/15/2018 - 14:43
Jonathan Jones

What up Josh, big fan of your workouts. So my question is on day 2 when it says no rest is it really just back to back without stopping during the sets?

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Posted Thu, 08/16/2018 - 08:28

Hi Jonathan,

Thank you! Glad you find them useful.

Yes, those are meant to be performed as supersets or circuits.

Hope this helps!

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Posted Mon, 07/23/2018 - 14:03
Addison Foglia

At any time would it be okay to switch from Romanian deadlift to standard or no?

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Posted Mon, 07/23/2018 - 14:03

Hi Addison,

Sure, that would be fine.

Hope this helps!

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Posted Sun, 07/22/2018 - 14:37

Is the warm up sets in in each day intended to be done with the dynamic warm up. What should the weight be on your warm ups compared to the main work out?

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Posted Mon, 07/23/2018 - 08:38

Hi Wessel,

Yes, that is correct. Go with 50-60% of your working weight.

Hope this helps!

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Posted Wed, 04/11/2018 - 14:40

False Advertising here!! So where is the rest of the 10 week program? I thought I finally stumbled across a nice little 10 week program that follows my general workout philosophy (well rounded strength and conditioning with barbell, dumbells, TRX, etc.). So I got all excited and then I looked and we only got 5 days to work with here. Are we just supposed to repeat that for 10 weeks? That is kind of half assed effort at presenting a 10 week program. For 10 weeks we should be able to work in some progression maybe starting with a couple weeks at 10 reps and working down to last couple weeks at 5 reps. Obviously keep the base compound exercises (squat and presses) but give us some good day to day variety in the ancillary exercises and/or interval workouts and such.... 5 days?!!

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Posted Thu, 04/12/2018 - 08:50

Hi Brian,

Thank you for your feedback.

Unfortunately, other fitness platforms have promoted plans that have made their readership think you need variety every single day during a workout phase. This couldn't be further from the truth. In fact, it complicates the variables at play and makes it hard to realize what is actually helping you progress.

We like to keep our workout programs consistent throughout their duration. This allows users to better track their workouts each week to make note of what weight they are using, how they felt using that weight, and determine if they're ready to move up in weight in following weeks.

At the end of the day, to make gains you've got to increase your total volume (reps x sets x weight used). This program helps achieve that if you increase the weight used.

Thanks again!

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Posted Wed, 06/13/2018 - 09:39

Nowhere in his program does he prescribe “front squats.” Sounds like you just want to complain because this isn’t EXACTLY what you want. I have been doing this for only one week. I’m 46-years-old, and I am gassed! The workout is perfect. Just follow the program for the full 10-weeks, then judge it afterwards. Until then, shut up, you pansy.

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Posted Thu, 04/12/2018 - 08:59

Different goals I suppose. You are going for more of a strength based program here which I don't think the article that went with it was super clear about that. I thought you were just putting out a general fitness "functional" or "tactical" program. From ages 28-33, I had a workout journal and jotted down all my weights and reps. Followed strength based plans precisely that just repeated the same thing over and over again (i.e. Starting Strength, 5x5, etc.). To your above point, you are correct, that at that time in my life it was great motivation looking in my journal and seeing myself pack on 5, 10, 15lbs a week onto my core lifts and watching the progression. However, not the type of programs I look for anymore. I've already built up all the strength I'm ever going to have. The only way a 40 year old is going to pack on more strength at this late stage of the game is with drugs enhancing me (at least one who has already been lifting for the past 20 years). At this stage in the game, give me good well rounded programs that allow me to maintain strength, manage low back injuries, keep me motivated with a little variety (not too much), etc. Let me know if you have any suggestions...

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Posted Wed, 05/16/2018 - 11:46

I been following the program for 4 weeks now with slight modifications for myself. I want to say that one thing that is not talked about nearly enough in any training program is modifications that need to be made for non-beginners. I think about 95% of any programs found online, in books, and magazines are geared towards beginners. What I mean by that is this past week I started off this program with Front Squats as prescribed. Well I did 4 working sets of 5 reps straight across with 275lbs. I only weigh 195lbs so I was complete toast after that not only for that workout but took me a while to recover this week. I still fought my way through the rest of the program this week but when you can move that volume of weight, i really should have only done one heavy work set at 275lbs and just done 3 sets incrementally increasing the weight from say 205; 225; 245 and then 275lbs. None of these articles talk about these modifications enough for experienced lifters. I guess it's all about audiences.

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Posted Thu, 04/12/2018 - 15:27

Hi Brian,

Unfortunately, people of your age group aren't folks I typically work with. At only 27 myself, I don't have the hands-on experience you're looking for to make recommendations.

That being said, if motivation is the issue, I'm sure there are plenty of qualified individuals in your area (with the experience I don't have) that would be more than happy to work with you and create programs that meet your specific and individual needs to rid you of that lower back pain and keep you motivated.

Sure, it might be a little more of an investment than a free program on a website, but you owe it to yourself to learn how to train properly as you're aging.

You may also want to look into the work of Charles Staley. He's an excellent online trainer and educator who provides loads of free content on how to train as you age.

I know it's probably not the answer you were looking for, but I hope it helps!

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Posted Sun, 02/25/2018 - 11:47

Hello, I wanted to know what would be a good meal plan to follow for this workout?

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Posted Thu, 02/15/2018 - 13:39

Hey Brad, could you explain a little further in detail how to super set works per workout? Sorry if this is a silly question.

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Posted Thu, 02/15/2018 - 14:54

Hi Chris,

To perform a superset, you perform both exercises without any rest in between the two. When you finish all of the prescribed reps for both exercises, then you take your rest period. Rinse and repeat.

Hope this helps!

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Posted Sun, 01/28/2018 - 21:40

I am intrigued and want to start this program. The spring intervals says 8 sets with one minute rest. Is there a distance or a length of time for these sprints ?

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Posted Mon, 01/29/2018 - 09:05

Hi Ej,

Distance is determined by individual capabilities - try starting off with 10-20 yards and work from there.

Hope this helps!

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Posted Wed, 01/17/2018 - 12:18

Will this program help with muscle mass as well?

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Posted Wed, 01/17/2018 - 12:39

Hi Brian,

Yes, it will provided you're consuming enough calories to build muscle mass.

Hope this helps!

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Posted Sun, 10/22/2017 - 08:36
Cody Grave

What TRX bundle do I need for this workout?

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Posted Fri, 10/13/2017 - 19:58

hi, im in 8 week of this program and it has been awsome, what you recomend to do after this? im enjoying this kind oh workout, i would like to know more routines like this one.

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Posted Thu, 01/18/2018 - 09:25

what type of results did you get doing this program?

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Posted Mon, 10/09/2017 - 21:43

If you add up the rest period for the first day it is 36 minutes. Just for resting. How is it possible to do the whole thing in 30-45 minutes....? I appreciate the time that you put in here, but please be a tough more rigorous

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Posted Mon, 11/06/2017 - 07:42
Jarred Conway

Just tweak the sessions to suit, by taking less rest time, missing a set or two, etc. Forget 30-45 mins to do each session, hardly anyone would be able to get it done in that time. I allocate 60 mins max to get it done, which starts as soon as I do my first working set. Even then it's still a struggle lol!

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Posted Thu, 09/14/2017 - 14:43


Quick question, maybe I'm missing something, but is this workout intended to be repeated for 10 weeks? I only see the one week schedule, so I'm assuming we just repeat these 4/5 days for 10 weeks?