Exercise/movement list & target reps (use barbell, unless otherwise noted)
1. Squat: straddle lift 3rm (I alternate which arm I have in front, from one session to the next), deep sumo zercher squat 10rm (I alternate which hand/wrist I have over the over, from one session to the next), deep sumo back squat 20rm
2. Seated Barbell Press (no back-rest): 3rm, 10rm, 20rm
3. Deadlift (alternate grip or double-overhand. If using alternate grip: I alternate which hand is under & which over, from one session to the next): 1rm, 3rm, 5rm
4. Incline Dumbbell Press: 3rm, 10rm, 20rm
5. Horizontal Pull: 90-degree underhand row 3rm, 90-degree wide overhand row 10rm & 20rm
6. Hamstrings: good morning 6rm & 12rm, prone unilateral leg curl (I alternate which leg I do first, from one session to the next) 20rm
7. Upright Row: 3rm, 10rm, 20rm
Why this particular set of exercises?
Basically, I was looking for the highest “bang for your buck” exercises to “cover ‘all’ of the bases” doing as few different movements as possible in as short a workout as possible.
I can think of quite a few things I may’ve done differently @ the time of putting this together if I had unlimited choice w/regard to what equipment was available for immediate implementation. Looking back however, I’m VERY pleased with how well this regime’s delivered for me.
Session duration: 1 hour
Rest between sets: 1 minute
Frequency of training: daily (yes, everyday)
Here’s the general outline of what you’ll be doing- the order of operations:
1a. Straddle Lift: 3 repetition maximum
1b. Deep Sumo Zercher Squat: 10 rep max
1c. Deep Sumo Back Squat: 20rm
2a. Seated Barbell Press: 3rm
2b. Seated Barbell Press: 10rm
2c. Seated Barbell Press: 20rm
3a. Deadlift: 1rm
3b. Deadlift: 3rm
3c. Deadlift: 5rm
4a. Incline Dumbbell Press: 3rm
4b. Incline Dumbbell Press: 10rm
4c. Incline Dumbbell Press: 20rm
5a. 90-Degree Underhand Row: 3rm
5b. 90-Degree Wide-Grip Overhand Row: 10rm
5c. 90-Degree Wide-Grip Overhand Row: 20rm
6a. Good Morning: 6rm
6b. Good Morning: 12rm
6c. Prone Unilateral Leg Curl: 20rm
7a. Upright Row: 3rm
7b. Upright Row: 10rm
7c. Upright Row: 20rm
So you kick things off with the straddle lift, aiming to max out for 3 GOOD repetitions. You keep doing sets of heavier & heavier 3-rep sets of the straddle lift until you reach the set where you can no longer complete the 3 reps in good form.
Then you move to the deep sumo zercher squat, aiming to max out for 10 GOOD repetitions using the same progressively heavier approach… etc., etc., etc….
You basically keep doing this until you approach the 1 hour mark. As you’re getting close to 1 full hour, just finish up w/ the current step that you’re working on @ that point & then call it a wrap for the day.
The following day you pick up right where you left off.
When you finally get back around to the first step (1a), you’ll no longer need to guestimate your “starting” resistance level(s). You continue the sequence/rotation, except that now, you’ll know how much weight you’re gonna be attempting (again, pick up where you left off).
Ofcourse, you can expect your second time through this to be accomplished in fewer total sessions now that you’ll already be up at/near your maximums & won’t need (or be able) to keep adding weight & cranking out heavier & heavier sets of the same rm w/in a single session anymore.
That does it for part 1. I’ll be back in part 2 with a different spin you can take w/ this- particularly now that you know how much resistance to use for each rep target of each movement.