Hello and welcome to Workout of the Week, number 83. Now we have a two-day-a-week high exertion maximum strength workout. What the heck?
So what’s the training goal? We want to develop and maximize strength.
The training variables: 90% to 95% of the one-rep max. And the rep ranges—it’s not really a range. It’s more 2 reps. Yeah, that’ll be the same rep-set structure over four weeks. Anyway, the exertion is maximum. That’s why it’s a high exertion. The training effort is a maximum effort.
If we look at the exercises, very simple, fundamental, basic fundamental movements: squat, hinge, push, pull, and lunge. The exercises are ordered from most complex to least complex.
And more training variables: Twice a week. It’s a station training. It’s a full body split.
And then how does it look? We’ll jump right into it.
Here we are inside our two-day high exertion maximum strength workout. You download the PDF. You get an overview. You can see the table of contents. And then you train twice a week on non-consecutive days. Ideally, two days and three days rest in between. If it’s not possible, you can only have one day of rest. But anyway.
Workout Number One. Yeah, very simple. We do back squat, RDL, bench press, bench row, and split squat. So it’s a squat movement. We talked about the fundamental movements. It’s a bilateral squat. It’s an RDL—it’s a hinge. Then it’s an upper body horizontal push—the bench press. An upper body horizontal pull—the bench row. And then we have a single-leg squat variation.
So high exertion here. You can see RPE of 9. So three sets of three. So I was wrong—the rep range is not 2, it’s 2 to 3. Anyway, so three sets of three at 90%, RPE of 9. Yeah. And then it goes up over the weeks. So first week is RPE of 9, second week 9.5, third week 10. Yeah, that’s what you get once you sign up for the membership, where you get the four-week periodized program.
Anyway, so five exercises covering all fundamental movements. In the first week: three sets of three reps at 90%.
If we go to Workout Number Two, we see a similar structure. So we have front squat, deadlift, shoulder press, pull-ups, and single-leg leg press. So same thing: bilateral squat, hinge movement, vertical push, then we have a vertical pull, and then we have a single-leg squat variation—let’s say the single-leg leg press. I count it as a kind of a squat variation.
So same thing here: three sets of three at 90% of the one-rep max and an RPE of 9.
So you download that PDF. You get a glossary explaining the terms. You can read a little bit about myself, what other people have to say about me—former athletes, colleagues of mine, and my mentees. And last but certainly not least, you can subscribe to the membership. As I alluded to, inside the membership you get the full four-week periodized program. This was just the first week. But more to that in a minute.
Let’s go back and finish it. What are the next steps?
Number one: you download that PDF.
Number two: you join the membership. Inside the membership, you get the four-week periodized program. Plus, considering we are at Workout of the Week 83, you get another 82 four-week workouts. So do your math and you’ll know how long you’ll be busy if you follow all workouts for four weeks.
And then you like and subscribe. I’ll see you next week with the next Workout of the Week. You can grab all free workouts here. You can watch the previous workout, and if you haven’t already, you subscribe.
I’ll see you next week with Workout of the Week, number 84.
