The Tactical Physique: A Functional Strength & Conditioning Workout

Tactical Physique Functional Strength Workout
Build a body that performs as good as it looks. This 5 day program by Brad Borland features functional full body workouts, supersets, bodyweight and conditioning work.

Workout Summary

General Fitness
10 weeks
30-45 minutes
Barbell, Bodyweight, Dumbbells, Other
Male & Female
download pdfDownload Workout

Workout Description

Body part split training is great and all but what about muscle that can function in the real world as well? Functional 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 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 and feel like a 10-year-old girl for the next few days? Is growth really going to take place or are you just beating up on your legs, barley walking out and attempting to recover properly?

Also, do you avoid certain projects or activities due to your need to recover for several days? Are you chronically sore and sometimes aching over the brutal, tough marathon workouts that are (let’s face it) not really producing the stellar results you had hoped?

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.

Tactical physique

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 to handle 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 breakdown 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 of all muscles comprising of the posterior area of the body, functionally speaking. The yolk (traps and posterior delts), all back musculature, lumbar, glutes and hams all comprise of 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.

A new set of training variables

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.

Tactical physique

The state of your 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, hams and 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:

  • Push-ups: 20 reps
  • Burpees: 10 reps
  • Walking lunges (long stride): 20 paces
  • Lying ab windshield wipers: 10 reps each side
  • Jump squats: 10 reps
  • Inverted rows: 10 reps
  • Side lunges: 10 reps each side

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
Exercise Warm Up Sets Work Sets Rest (Sec)
Barbell back squat 3 x 8-12 4 x 5 120
Barbell Romanian deadlift 1 x 12 4 x 5 120
Incline bench dumbbell press 2 x 12 4 x 5-8 60 after each superset
Wide-grip pull-up 2 x 12 4 x 5-8  
Superset: TRX row and plyo push-up   3 x 10-15 60 after each superset
Superset: Hanging leg raise with planks   3 x 15-20 and 20-30 seconds for planks No rest
Sprint intervals: Total of 8 sprints with one minute rests      
Day 2
Hypertrophy and Muscular Endurance
Exercise Warm Up Sets Work Sets Rest (Sec)
Standing barbell shoulder press 2 x 12 4 x 10-15 No rest
Rear delt rope pull 2 x 12 4 x 10-15  
Bulgarian split squat 2 x 12 4 x 10 each leg 30
Superset: TRX curls with parallel bar triceps dips 1 x 12 4 x 10-15 No rest
Superset: Dumbbell deadlift with single leg calf raise   3 x 10-15 No rest
Superset: Incline 3-way sit-up with lying leg raise   3 x 15-20 No rest
Sled pull or drag or farmer’s walk   3 lengths 60
Day 3
Exercise Warm Up Sets Work Sets Rest (Sec)
Clean and press 2 x 12-15 3 x 5-8 60
Jump squat or box jump 1 x 10 4 x 10 30
Walking lunge   3 lengths 60
Plyo (hand clap) push-up 1 x 10 3 x 5-8 30
Single arm dumbbell or kettlebell flat bench press   3 x 5-8 60
Bent-over barbell or dumbbell row 1 x 12 3 x 5-8 60
3-way plank: alternate from side, middle to other side without rest – 10 seconds each   1 set alternating every 10 seconds for 1 to 2 minutes
Sprint intervals: Total of 8 sprints with one minute rests    
Day 4
Speed and Agility
Exercise Warm Up Sets Work Sets Rest (Sec)
Timed shuttle run (at least 10 yards) 3 minute jog 5 rounds all-out effort 60 to 120
Superset: Front, side, side and reverse lunge with weight (dumbbell or kettlebell) goblet grip   3 rounds of 5 reps each direction 120
Seated calf raise   3 x 12 30
Superset: Reverse-grip chin-up with flat bench barbell press 1 x 12 3 x 8-12 60 after each superset
Superset: Dumbbell shrug with hyperextension   3 x 8-12 60 after each superset
Superset: Floor crunch with bent-knee hanging leg raise   3 x 15-20 No rest
Day 5
Optional full body conditioning
Exercise Warm Up Sets Work Sets Rest (Sec)
Perform 3 rounds resting when necessary eventually building up to 5 rounds without rest. Rest 60 to 120 seconds after each round.
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  

150 Comments+ Post Comment

No Profile Pic
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.

No Profile Pic
Posted Wed, 08/22/2018 - 10:59

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

No Profile Pic
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?

JoshEngland's picture
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!

No Profile Pic
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?

JoshEngland's picture
Posted Mon, 07/23/2018 - 14:03

Hi Addison,

Sure, that would be fine.

Hope this helps!

No Profile Pic
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?

JoshEngland's picture
Posted Mon, 07/23/2018 - 08:38

Hi Wessel,

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

Hope this helps!

No Profile Pic
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?!!

JoshEngland's picture
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!

No Profile Pic
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.

No Profile Pic
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...

No Profile Pic
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.

JoshEngland's picture
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!

No Profile Pic
Posted Sun, 02/25/2018 - 11:47

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

No Profile Pic
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.

JoshEngland's picture
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!

No Profile Pic
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 ?

JoshEngland's picture
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!

No Profile Pic
Posted Wed, 01/17/2018 - 12:18

Will this program help with muscle mass as well?

JoshEngland's picture
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!

No Profile Pic
Posted Sun, 10/22/2017 - 08:36
Cody Grave

What TRX bundle do I need for this workout?

No Profile Pic
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.

No Profile Pic
Posted Thu, 01/18/2018 - 09:25

what type of results did you get doing this program?

No Profile Pic
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

No Profile Pic
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!

No Profile Pic
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?


JoshEngland's picture
Posted Thu, 09/14/2017 - 16:29

Hi Madison,

Yes, that is correct.

Hope this helps!

No Profile Pic
Posted Thu, 09/14/2017 - 16:55

Great, thank you!

No Profile Pic
Posted Fri, 06/23/2017 - 07:32

Hi all!

Just a question:

At my gym there is no "free space" to run the sprint series (there are treadmills but it's kinda impossible to program sprint series) so, is there any option to substitute them for? If not, I can get out and run outside, I guess.

Thanks in advance!

JoshEngland's picture
Posted Fri, 06/23/2017 - 09:23

Hi Michael,

Your best bet is probably going to be to take your workouts outside.

Hope this helps!

No Profile Pic
Posted Mon, 05/08/2017 - 13:25

It says 'no rest' in the endurance supersets e.g shoulder press and rear delt flys. Does that mean no rest between supersets or no rest between sets? Thanks.

No Profile Pic
Posted Thu, 05/04/2017 - 09:03

Hi, for the goblet lunges in workout 4, is there any specific format to follow?

For example, left leg front / side / reverse lunge, repeat with right, then continue for 5 rounds.

Or, left leg front, right leg front, left leg side, right leg side, etc...


No Profile Pic
Posted Thu, 03/09/2017 - 07:28

Hey, looks like a great program! But it doesn't say how long the sprint intervals are for?

JoshEngland's picture
Posted Thu, 03/09/2017 - 09:08

Hi Kieran,

It'll be for a set distance. Start out with about 10-20 yards and gradually increase as you progress.

Hope this helps!

No Profile Pic
Posted Sat, 02/25/2017 - 16:42

Due to time constraints and other commitments, would it be possible to do stretch this program out over 2 weeks? for example do day 1 on Tuesday, Day 2 on Thursday, The optional 5th day on Sunday, and then pick up with day 3 the following Tuesday, and Day 4 on Thursday repeating the optional 5th day again on Sunday. Of course its possible, but would it make sense? Would results still be attainable with this method? I coach lacrosse and with our season starting the 1st week of March, I can only make it in the gym 3 days a week with my work schedule.. Looks like a great prgram and I really want to give it a go. If it doesn't make sense to stretch it out over 2 weeks, i guess I'll just have to wait until the season is over, and I can make it in the gym more frequently.. Any input would be appreciated. Thanks.

JoshEngland's picture
Posted Mon, 02/27/2017 - 09:21

Hi Kyle,

I'm not sure that I would approach this workout in the manner you've suggested. You may be better off finding a workout that fits your 3 day a week schedule. I've listed a couple of resources below that I think you might find beneficial: - 3 day split - how to build a split around a busy schedule.

Hope this helps!

No Profile Pic
Posted Wed, 03/15/2017 - 19:16

I am in the same boat as Kyle. I love the concept of the workout, but packing it all into a week along with the commitments of my three young boys is just not realistic for me. I also want to make sure I find some energy to play with my kids and do some other active recovery activities.

So here is what I am thinking. Basically I am stretching it out a little and alternating one week Speed and Agility and Full Body Conditioning the next.

Monday - Strength
Tuesday - Cardio
Wednesday - Endurance
Thursday - Active Recover
Friday - Power
Saturday - Speed and Agility One Week and Full Body Conditioning the next.
Sunday - Rest or Active Recovery

I would love to hear some comments along with pointers to other options.


No Profile Pic
Posted Mon, 02/20/2017 - 20:49
Meade Adams

How does this compare to Crossfit? Is this more or less comprehensive than Crossfit?

No Profile Pic
Posted Fri, 02/17/2017 - 22:13

I really like this plan, however I am on a time crunch for my workouts. Is there any way to condense each workout to around 30 minutes?

No Profile Pic
Posted Wed, 02/15/2017 - 00:34

Hi Brad, first of all thank you for this article and plan. This is exactly what I was looking for. However, I just happened to have a doubt regarding the workout.
For example, let us take the Barbell back squat. It has the warm-up sets which has higher reps and work-out sets which has lower reps. Does that mean work out sets must be performed with heavier weights? or should same weights be applied to both warm-up and work-out sets?
Kindly clarify.

JoshEngland's picture
Posted Wed, 02/15/2017 - 09:17

Hi KM,

Yes, you'll want to use heavier weight during your working sets than you use for your warm up.

No Profile Pic
Posted Mon, 12/12/2016 - 08:37

first day on this program and day 1 workout feels like an heart attack, great program. hope i can finish it. cant wait to see the results

No Profile Pic
Posted Sat, 10/22/2016 - 17:50
Terry Strode

I don't have access to TRX straps. Are there alternatives to the exercises listed use them?

No Profile Pic
Posted Mon, 01/02/2017 - 20:58

You may be able to use the bar on a Smith Machine and do an inverted row for the TRX rows. I don't see much of a difference between the two, except the TRX row may provide a higher resistance. If that's the case, doing the exercise at a slower cadence could help compensate for the lower resistance.

No Profile Pic
Posted Mon, 08/29/2016 - 08:05
Dan O'Rourke

Hi Brad. I am now half way through the 6th week of your above workout. I have really enjoyed this different stile of training and I have noticed some great gains in all areas. As a firefighter this has helped me to fly through the latest functional fitness test. Could you advise on how to change up the workout to the next phase? Could I keep the variables in the same order but just change the exercises, for example, change Romanian deadlifts to regular deadlifts? Or do you think it might be better to do a week of each variable at a time for a while?

Lots of questions so thanks in advance. I love the workout and I'm keen to stay 'in the flow'.



No Profile Pic
Posted Fri, 08/12/2016 - 12:08
Mike Keller

I've been doing 1 maybe 2 body parts a day-bodybuilding style since my teens. I regret every second of it and wish I knew about this type of training earlier on.

I'm never overly sore
Lifts are stronger
Legs every day is something I've grown to love and they're seeing a huuuuge difference
Sprinting, shuttle runs, and farmers carries now get me excited

On my 3rd week and already noticing a big difference in leanness and strength.

Best program I've ever used.

No Profile Pic
Posted Tue, 06/14/2016 - 19:12

Hey Chris, I'm curious as to what you think those excercises are good for also. do you ever introduce what I call "muscle stretching" excercises like dumbbell flys? or Norwegian leg curls? into your workouts.

No Profile Pic
Posted Tue, 05/17/2016 - 13:23

Hello, I have been doing this workout for a couple of months now and it is a great workout and all but I wanted to change it up a bit. Could you tell me which exercises I can switch out for different ones? Thank you.

No Profile Pic
Posted Wed, 05/11/2016 - 12:22

Hello Brad,
I don't understand how should I do the superset, example in day 2: Right now, I'm doing 4 sets per 10-15 reps each one, so when I finish each set. I start again immediately. This is my superset.
Is it correct?