logo

Buy Olympia 2022 Tickets - Dec 15th-18th

Buy Now!
Jump to the routine

The Unbreakable Workout Program to Get in the Best Shape of Your Life

Conditioning and size taken to the max.

Jump to the Routine
  • 45-60

  • 4

  • Yes

The Unbreakable Workout Program to Get in the Best Shape of Your Life
James Michelfelder
The Unbreakable Workout Program to Get in the Best Shape of Your Life
James Michelfelder

Looking big, strong, and conditioned is one thing. But being big, strong, and conditioned is another.

Can you push, pull, or carry something incredibly heavy? How well do you sprint, jump, or climb? And do you have the stamina to bust your ass for a sustained period of time?

Stop training for the pump. Instead, use this program to take your conditioning and size to a whole new level.

The Unbreakable Workout Program to Get in the Best...

Read article

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.

The Unbreakable Workout Program to Get in the Best...

Read article

Directions

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.

Lat Pulldown

3 Hellishly Difficult Workouts to Burn 1,000 Calor...

Dial in your diet, hit these three workouts hard.

Read article

Routine

Want a copy on the go?
Print

Day 1

Push and cardio

Exercise
Equipment
Sets
Reps
Rest
Equipment
Barbell, Bench
Sets
5
Reps
10, 10, 6, 4, 4
Rest
60-120 sec
Equipment
Barbell, Bench
Sets
5
Reps
10, 10, 6, 4, 4
Rest
60-120 sec
Exercise 3 of 4

Pushup

Equipment
Sets
3
Reps
25* (3)
Rest
60 sec
*Per Variation. Use 3 different pushup variations during this exercise. 1: hands at shoulder width. 2: hands brought closer together. 3: Hands outside shoulder width.
Exercise 4 of 4

Rope Slam

Equipment
Sets
3
Reps
30 sec*
Rest
60 sec
How to
*Per variation. Tuck your elbows into your sides and alternate pumping your arms up and down, creating alternate waves in the rope. Switch to a double wave, where your arms move in tandem. Then move each arm in independent circles in front of you.
Exercise 5 of 4

Dip Bar Shrug

Equipment
Sets
3
Reps
25
Rest
60 sec

Day 2

Pull and cardio

Exercise
Equipment
Sets
Reps
Rest
Exercise 6 of 4

Barbell Deadlift

Equipment
Barbell
Sets
6
Reps
10, 10, 6, 4, 2, 1
Rest
60-120 sec
Exercise 8 of 4

Sled Pull

Equipment
Sets
4
Reps
20 yds
Rest
60 sec
You're going to include a push in this exercise as well. After the pull, move behind the sled and, with straight arms, drive it forward using slow, controlled steps.
Exercise 9 of 4

Cable Pressdown

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
5
Reps
10, 10, 8, 6, 4
Rest
60-120 sec
Exercise 10 of 4

Dumbbell Row

Equipment
Dumbbells
Sets
5
Reps
15, 10, 10, 8, 8
Rest
60 sec

Day 3

Lower body and cardio

Exercise
Equipment
Sets
Reps
Rest
Exercise 11 of 4

Barbell Squat

Equipment
Barbell
Sets
7
Reps
15, 10, 10, 8, 6, 4, 2
Rest
60-120 sec
Exercise 12 of 4

Hang Clean

Equipment
Barbell
Sets
3
Reps
10
Rest
60 sec
Exercise 13 of 4

Walking Barbell Lunge

Equipment
Barbell
Sets
3
Reps
20 yds
Rest
--
Complete in tandem with previous exercise. Explosively extend your hips as if jumping while at the same time shrugging your shoulders and pulling the bar straight up in front of you.
Exercise 14 of 4

Trap-Bar Deadlift

Equipment
Trap Bar
Sets
5
Reps
10, 20 yds
Rest
60 sec
Stand with feet about hip-width apart. Bend your hips back and grasp the handles. Keeping your lower back in its natural arch, drive through your heels to stand up straight and extend your hips and knees. Do 10 reps with 20-yard walks.
Exercise 15 of 4

Squat Jump

Equipment
Sets
4
Reps
AMRAP*
Rest
60 sec
How to
*As many reps as possible in 30 sec
See all of our tutorials