Looking big, strong, and conditioned is one thing. But being big, strong, and conditioned is another.
Stop training for the pump. Instead, use this program to take your conditioning and size to a whole new level.
How it works
This routine is built around foundational lifts, but with a unique challenge to break up the mundane.
On Day 1, battle ropes will test your endurance while thrashing your shoulders and arms, and taxing your lungs.
On Day 2, you’ll use the sled, a sadistic device that’ll force your entire body to work. Hard.
Finally, Day 3, the most gut-wrenching, includes front-rack hang cleans to walking lunges and trap bar deadlifts paired with farmer’s walks. These will expose and strengthen any weak spots.
To be ready for anything, you need to take your body to the brink of failure and beyond. With this plan, three days will be all you need.
Rest 90–120 seconds after reps of 6 and below. Rest 60 seconds after reps above 6. Do these workouts on nonconsecutive days for two to four weeks. Foam roll for 10 minutes before and after each workout.