Welcome to Workout of the Week, number 46. This time we have a three-day strength development and maximum strength workout.
What’s the training goal? Well, you guessed it—developing strength, AKA maximum strength.
What are the training variables? We work with 75% of the one-rep max to 95% of the one-rep max. The rep range is 2 to 6. The exertion is hard to near maximum. The effort is a repeated effort and a maximum effort, depending on the intensity and the repetitions.
Let’s talk exercises. Based on fundamental movements: squat, hinge, push, pull, and lunge. The exercise order goes from most complex to least complex.
If we have a look at more training variables, it’s three days a week, but there will only be two different workouts. Yeah, you will get into that when we look inside the program. It’s a station training. The training split is full body.
So how does that look? I just alluded to it. We’ll jump inside.
Here we are inside. You get an overview of this workout, and then here you see—yeah, so we have two workouts. In week number one and week number three, we do Workout One on the first day, Workout Two on the second day, and Workout One on the third day. In week two and four, we switch it around. So you do Workout Two on the first day of the week, Workout One on the second training day of the week, and Workout Two on the third training day of the week.
So how do these workouts look? Well, here we have it. So we do back squat, RDL, bench press, bench row, and split squat. This is the first week, so the set, rep, and intensity structure is three sets of six at 75% of the one-rep max, which equates to an RPE of seven. Once you download the periodized program, you will see intensity increases over time, repetitions go down, and also the RPE increases over time. The inter-set rest is four minutes.
If we go to Workout Number Two, so again it’s three days a week, but only two different workouts. You see we have the front squat, the deadlift, the shoulder press, the pull-up, and the forward lunge and return. Also here, we do three sets of six at 75% of the one-rep max, which equates to an RPE of seven. The inter-set rest is four minutes.
If you download that PDF, you get a glossary explaining the terms. You get to read a bit about myself. You can also read what other people have to say about me—like my former athletes, my mentees, and former colleagues. And last but certainly not least, you can subscribe to the membership. Inside the membership, you get the four-week periodized program.
Yeah, so I mentioned in the beginning that we go from 75% to 95% of the one-rep max over the four weeks. Then intensity goes up, repetitions go down, and also the RPE goes up. Download it from the membership.
So let’s move back and finish this presentation. What are the next steps?
Number one: you download that PDF.
Number two: you join the membership.
Number three: you like and subscribe. You can grab all previous workouts here. You can watch the previous workout, and you can subscribe to the channel.
I’ll see you next week.
