Workout Routines

Climb The Ladder to Build Muscle and Strip Body Fat

Make the most of limited minutes in the gym with this brutally effective technique.


Ladders are a very simple, yet brutal workout that allows you to create highly effective conditioning routines when you’re strapped for time. And when you utilize compound movements, you’ll not only build muscle, but strip body fat fast. But be warned. They’re tough and will really test your heart. If you can get through the middle rep range, you’ll be home free.

There are many variations of ladders where you can increase or decrease the weight as the set progresses, but for simplicity, we’ll use the most common ladder scheme—the weight will remain the same and we’ll “walk up and down the ladder.”

Working Up The Ladder

Example: Kettlebell Swings, pick a moderate-heavy weight
Set 1: 10 reps
Set 2: 20 reps
Set 3: 40 reps

Working Up & Down The Ladder

Set 1: 10 reps
Set 2: 20 reps
Set 3: 40 reps
Set 4: 20 reps
Set 5: 10 reps

Easy right? Not really. Ladders are very simple and straight-forward, but very brutal. For the workout on the next page, I’m going to put a cool twist on the conventional ladder workout.

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