Hello and welcome to Workout of the Week, number 88. This time we have a three-day strength building workout. So difficult for a German guy, huh? Anyway.
What’s the training goal? We want to build strength.
Training variables: 75% to 95% of the one-rep max, and repetitions 2 to 6. The exertion is hard to near maximum, and the effort is a repeated effort and a maximum effort.
Let’s have a look at the exercises. It’s based on the fundamental movements of squat, hinge, push, pull, and lunge. The exercise order goes from most complex to least complex.
More training variables: We do three days a week, but we have only two sessions. We’ll look at that when we are inside the program—how that works out. It’s a station training. It’s a full body approach. I told you we’ll look at the program. How does it look? Here it is, and we’ll jump right in.
Here we are inside our three-day full body strength building workout. Yeah, you can read an overview. And this is what I meant. Yeah, so here we have our week one and week three, and week two and week four.
So the way it works is: you do Session One on the first day, Session Two on the second day, and Session One on the third day of the first week. In the second week, it’s reversed. So Session Two on the first day, Session One on the second day, Session Two on the third day. And then that again for week number three—the same as week number one—and week number four—the same as week number two.
So essentially, we train three days a week, but we only have two sessions. So within a four-week mesocycle, we can get more sessions in.
So how does it look? Here is Workout Number One. And very simple: we start with a back squat, then an RDL, a bench press, bench row, and a split squat. So now you actually need to sign up for the membership to get the full four-week program because this is the first week. Yeah, so we are a bit more on the hypertrophic side. So 75% of the one-rep max, three sets of six, which equates to an RPE of 7. Yeah, it is a bit low, but again, over the four weeks it increases. Yeah, so over the mesocycle of four weeks, intensity increases, repetitions go down, and the RPE also increases.
So we have our exercises here: one exercise, four minutes of rest in between the sets, and then you work station training from one exercise to the next.
If we go to Workout Number Two, then here we have our front squat, deadlift, then the shoulder press, the pull-up, the forward lunge and return. And also here, we start with three sets of six at 75%, and then that increases. Again, it’s strength building, so we are at the strength building lower end and then work towards the maximum strength. Yeah, that’s why you saw also in the beginning a mix of hypertrophy and maximum strength. Yeah, so that’s probably more the hypertrophic approach, and then towards the end of the mesocycle we get to our 90%, 95% for lower repetitions, which is then more the maximum strength end of the continuum.
So that concludes the program. You can download that PDF. You get a glossary explaining the terms. You can read a bit about myself, what my athletes and former athletes have to say about me, my mentees and colleagues. And last but certainly not least here, you can sign up for the membership. Inside the membership, you get, as mentioned, the full four-week periodized program.
So let’s go back and finish this presentation. What are the next steps?
Yeah, you download the program. You join the membership. And you like and subscribe. You can grab all previous workouts here. You can watch the previous workout. And if you haven’t subscribed, you can do it right here.
I’ll see you next week with Workout of the Week, number 89.
