The ultimate raw strength training program! Get ready to unlock your true power. In just four intense weeks, you'll complete three hardcore strength sessions and one explosive sprint session that will push you to develop new strength and explosiveness.
This program is all about taking your core lifts to new heights. We're talking about the fundamental exercises that lay the foundation for raw strength: squats, deadlifts, bench presses, and more. You'll dive deep into these movements, focusing on increasing your maximum strength and building a rock-solid foundation on each.
The four-week structure of this program is strategically designed to optimize your progress. During each week, you'll tackle three intense strength sessions that will push you to your limits. No pain, no gain! But trust us, the results will be worth it.
Since we are Functional Fitness experts, we believe in well-rounded athleticism, which is why we've included a dedicated sprint session in this program. Explosive bursts of speed will not only enhance your overall performance but also ignite your metabolism and torch fat.
This raw strength training program is flexible and can be seamlessly integrated into any existing workout routine. Whether you're a seasoned athlete or just starting your fitness journey, this program will help you pack on muscle mass and boost your raw strength.
Get ready to dominate the gym and crush your goals!
FeaturesA1
Bench Press
5 x 5
A2
Pull-Up
5 x 5
B1
DB Bench Press
4 x 10
B2
DB Row
4 x 10
100 Pushups for Time
C
Complete 100 Push-Ups as fast as possible. Each time you stop, complete 10 Russian Twists before continuing. Track your total time!
DAILY ZONE 2
A
20-30min cardio. Hike/Bike/Walk/Swim/Jog.... 60-70% of max HR, RPE 4-6.
DAILY ZONE 2
A
20-30min cardio. Hike/Bike/Walk/Swim/Jog.... 60-70% of max HR, RPE 4-6.
A1
Back Squat
5 x 5
A2
Box Jump
5 x 5
B
Split Squat
4 x 10
150 Air Squats for Time
C
Complete 150 Air Squats as fast as possible. Every 50 reps, stop and do 20 lunges (10/leg) Track your total time!
DAILY ZONE 2
A
20-30min cardio. Hike/Bike/Walk/Swim/Jog.... 60-70% of max HR, RPE 4-6.
DAILY ZONE 2
A
20-30min cardio. Hike/Bike/Walk/Swim/Jog.... 60-70% of max HR, RPE 4-6.
A
Deadlift
5 x 5
B1
Single Leg RDL
4 x 10
B2
Side Lunge
4 x 10
Competition Friday!
C
3 Rounds for time of: 5 Box Jumps 10 Pull-ups (Strict) 15 Pushups 20 Walking Lunges 400m Sprint
DAILY ZONE 2
A
20-30min cardio. Hike/Bike/Walk/Swim/Jog.... 60-70% of max HR, RPE 4-6.
DAILY ZONE 2
A
20-30min cardio. Hike/Bike/Walk/Swim/Jog.... 60-70% of max HR, RPE 4-6.
SPRINT WORK
A
For Completion. 6x 200m Sprints 1x 800m RUN (Rest 2:1 of your time.) EXP: 200m sprint = 45sec, REST for 90sec before your next sprint.