Workout Routines

The 3-day workout program for training partners

Here's how to use a friendly rivalry to push your fitness to new heights.

The 3-day workout program for training partners
Duration 45
Exercises 6-10
Equipment Yes

For some of us, walking into a workout with the confidence that we're going to give it our all comes naturally. And for those guys, going solo is preferred. Who needs those distractions between sets, right? You know what we're talking about—where those rest periods that were slated to be 30 seconds turn into 3:30.

On the other hand, some of us like to work off someone else's energy, or have our intensity or commitment challenged—and then transform that challenge into even greater gains.

Eric and Ryan Johnson, also known as the "Sons of Strength" on Instagram, are brothers—and training partners—who thrive off rivalry in the gym. They're those types of guys: Lifters who would probably be perfectly fine by themselves, but are forces of freaking nature with their powers combined.

The following program is a three-day plan that was designed for training partners (or rivals, depending on how you look at it). And three days is the perfect amount of time together—no matter how much you love and/or hate each other.

Directions

Use the workout videos as a guide. Exercises labeled with an "A" and "B" are done as supersets; complete the "A" exercise and go straight to "B" without resting.

Partner Workouts: Day 1 Chest, back, and arms

Exercise Warmup 1:

Partner Medicine Ball Chest Pass You'll need: Medicine Ball How to
Partner medicine ball toss thumbnail
2 sets
15 reps
-- rest

Exercise Warmup 2:

Resistance Band Pull Apart You'll need: Resistance Band How to
Resistance Band Pull Apart thumbnail
2 sets
15 reps
-- rest

Exercise 1A.

Dumbbell Bench Press You'll need: Dumbbells How to
Dumbbell Bench Press thumbnail
3 sets
9,7,5 reps
-- rest

Exercise 1B.

One-Arm Dumbbell Row You'll need: Dumbbells How to
One-Arm Dumbbell Row thumbnail
3 sets
10 (each side) reps
-- rest

Exercise 2A.

Incline Neutral-Grip Bench Press You'll need: Dumbbells How to
Incline Neutral-Grip Bench Press thumbnail
2 sets
5, 5, 5, 5 reps
-- rest

Exercise 2B.

Landmine One-Arm Row You'll need: Barbell How to
Landmine One-Arm Row thumbnail
2 sets
5, 5, 5, 5 reps
-- rest

Exercise 3.

Dummbbell Flye You'll need: Dumbbells How to
Dumbbell Flye thumbnail
3 sets
12 reps
-- rest
Use your partner for resistance

Exercise 4A.

Lying Dumbbell Skull Crusher You'll need: Dumbbells How to
Lying Dumbbell Skull Crusher  thumbnail
4 sets
8-10 reps
-- rest

Exercise 5A.

Seated Incline Dumbbell Curl You'll need: Dumbbells How to
Seated Incline Dumbbell Curl thumbnail
4 sets
10-12 reps
-- rest

Partner Workouts: Day 2 Legs and abs

Exercise Warmup 1:

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
3 sets
5 reps
-- rest

Exercise Warmup 2:

Kneeling Hip Flexor Stretch You'll need: No Equipment How to
Kneeling Hip Flexor Stretch  thumbnail
3 sets
3 each side reps
-- rest

Exercise 1.

Front Squat You'll need: Barbell How to
Front Squat thumbnail
3 sets
9, 7, 5, reps
-- rest

Exercise 2.

Sumo Deadlift You'll need: Barbell How to
Sumo Deadlift thumbnail
2 sets
5, 5, 5, 5 reps
-- rest

Exercise 3A.

Dumbbell Romanian Deadlift You'll need: Dumbbells How to
Dumbbell Romanian Deadlift  thumbnail
3 sets
12 reps
-- rest

Exercise 3B.

Reverse Lunge You'll need: Dumbbells How to
Reverse Lunge thumbnail
3 sets
8 (each side) reps
-- rest

Exercise 4.

Swiss Ball Leg Curl You'll need: Swiss Ball How to
Swiss Ball Leg Curl thumbnail
3 sets
15 reps
-- rest
Have your partner hold a band around your feet for added resistance.

Exercise 5A.

Ab Rollout You'll need: Ab Wheel How to
Ab Rollout thumbnail
3 sets
10-20 reps
-- rest

Exercise 5B.

Pallof Press ISO Hold You'll need: Cable Machine How to
Pallof Press ISO Hold thumbnail
3 sets
20 seconds each reps
-- rest
You can also have your partner hold a resistance band.

Partners Workouts: Day 3 Back, shoulders, and arms

Exercise Warmup 1:

Partner Medicine Ball Chest Pass You'll need: Medicine Ball How to
Partner medicine ball toss thumbnail
2 sets
5 reps
-- rest

Exercise Warmup 2:

Bear Crawl How to
Bear Crawl  thumbnail
2 sets
20 yards reps
-- rest

Exercise 1.

Neutral-Grip Pullup You'll need: Pullup Bar How to
Neutral-Grip Pullup thumbnail
2 sets
1-Max reps
-- rest

Exercise 2A.

One-Arm, Elbow-in Dumbbell Overhead Press You'll need: Dumbbells How to
One-Arm, Elbow-in Dumbbell Overhead Press thumbnail
3 sets
9, 7, 5 reps
-- rest

Exercise 2B.

Lat Pulldown You'll need: Cable Machine How to
Lat Pulldown thumbnail
3 sets
10 reps
-- rest

Exercise 3A.

Barbell Overhead Press You'll need: Barbell How to
Barbell Overhead Press thumbnail
2 sets
5, 5, 5, 5 reps
-- rest

Exercise 3B.

Seated Cable Row You'll need: Lat Pulldown Bar How to
Seated Cable Row thumbnail
2 sets
5, 5, 5, 5 reps
-- rest

Exercise 4A.

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise  thumbnail
3 sets
10-12 reps
-- rest

Exercise 4B.

Bentover Reverse Flye You'll need: Dumbbells How to
Bentover Reverse Flye thumbnail
3 sets
25, 20, 15 reps
-- rest

Exercise 5A.

Overhead Triceps Extension You'll need: Adjustable Cable Machine How to
One-Arm Overhead Extension Exercise thumbnail
2 sets
20-25 reps
-- rest

Exercise 5B.

Biceps Curl You'll need: Elastic Band How to
Biceps Curl  thumbnail
2 sets
20-25 reps
-- rest
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