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The Survival Plan: 3 workouts to turn your body into an unbreakable machine

Build a body that's more than just a big slab of meat with this three-day, ready-for-anything program that combines traditional lifts, hybrid modifications, and endurance challenges.

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Mike Counihan demonstrates the Men's Fitness SURVIVAL workout plan.

Looking big, strong, and durable is one thing. Being big, strong, and durable 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 keep it up for a sustained period of time? (Not sure where you stand? Try these 10 best workout challenges to test your limits).

Bottom line: Instead of training for the pump, use this program to gain size, strength, power, and endurance—and take your conditioning to a whole new level.

This program is designed and demonstrated by Mike Counihan, a New York City law enforcement officer and group training instructor. Follow him on Instagram @nodonutshere.

How it works

This routine is built around foundational lifts, but with twists that are less conventional. Each day includes a unique challenge to break up a “routine” workout.

In Day 1, battle ropes test your endurance, burning up your shoulders, arms, and even your lungs. Day 2 you’ll use the sled, a device that’ll put your entire body on blast. Finally, Day 3 is arguably the most gut-wrenching: Front-racked hang cleans to walking lunges and trap-bar deadlifts with farmer walks 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 are all you need.

Directions

Rest 90-120 sec. after reps of 6 and below. Rest 60 sec. after reps above 6. Do these workouts on nonconsecutive days for two to four weeks. Do 10 min. of foam rolling before the workouts and 10 min. of yoga after.

Video by Steer Digital Media (SteerFilms.com)

Routine

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Day I

Push + cardio conditioning

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 4

Bench Press

Equipment
Barbell
Sets
5
Reps
10, 10, 6, 4, 4
Rest
1-2 min.
Exercise 2 of 4

Incline Bench Press

Equipment
Barbell
Sets
5
Reps
10, 10, 6, 4, 4
Rest
1-2 min.
Exercise 3 of 4

Pushup

Equipment
Sets
3
Reps
25 per variation
Rest
60 sec.
How to
Exercise 4 of 4

Battle ropes

Equipment
Rope Attachment
Sets
3
Reps
25 per variation
Rest
60 sec.
Exercise 5 of 4

Dip

Equipment
Dip Station
Sets
3
Reps
25
Rest
60 sec.

Day II

Pull + cardio conditioning

Exercise
Equipment
Sets
Reps
Rest
Exercise 6 of 4

Deadlift

Equipment
Barbell
Sets
6
Reps
10, 10, 6, 4, 2, 1
Rest
1-2 min.
Exercise 7 of 4

Bentover Row

Equipment
Barbell
Sets
5
Reps
10, 10, 6, 4, 4
Rest
1-2 min.
Exercise 8 of 4

Sled pull and push

Equipment
Sets
4
Reps
20 yards
Rest
60 sec.
Exercise 9 of 4

Straight-Arm Pulldown

Equipment
Lat Pulldown Bar
Sets
5
Reps
10, 10, 8, 6, 4,
Rest
1-2 min.
Exercise 10 of 4

Dumbbell Row

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

Day III

Lower-body + cardio conditioning component

Exercise
Equipment
Sets
Reps
Rest
Exercise 11 of 4

Squat

Equipment
Squat Rack
Sets
7
Reps
15, 10, 10, 8, 6, 4, 2
Rest
1-2 min.
Exercise 12 of 4

Hang Clean

Equipment
Barbell
Sets
3
Reps
20 yards
Rest
60 sec.
Exercise 13 of 4

Walking Lunge

Equipment
Dumbbells
Sets
3
Reps
20 yards
Rest
60 sec.
Exercise 14 of 4

Deadlift

Equipment
Barbell
Sets
5
Reps
10 reps with 20 yard walks
Rest
60 sec.
Exercise 15 of 4

Jump Squat

Equipment
No Equipment
Sets
4
Reps
as many reps as possible in 30 sec.
Rest
60 sec.
Exercise 16 of 4

Trap bar deadlift with walk

Equipment
Trap Bar
Sets
5
Reps
10 with 20 yard walks
Rest
60 secs.
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