You say you want to get strong. But really . . . do you?

Plenty of people are ready and willing to sell you the latest and greatest product to help you get stronger—all “based on science” and  all contradictory.

• “Eat whatever you want and lose 10 pounds in five days!”
• “Take this supplement and add 50 pounds to your bench press in just three weeks!”
• The more illogical, the better. I have literally seen this ad: “Put one inch on your arms in just one week with this workout!”

But the truth is:

• 10 pounds don’t just melt off; it takes weeks of hard work and proper dieting to lose weight.
• Adding 50 pounds to your Bench Press takes years of persistence and smart training.
• Putting an inch on your arms is no easy feat.

Here’s the deal: I’m not going to make any outlandish claims. But you’re going to get stronger. Much stronger.

Everyone is different. Some of us have been training for longer, and thus won’t be able to pack on as much muscle and strength as beginners.

Others, though, just don’t work hard enough to reach their potential. It’s true, like it or not.

This program is simple

We look at movements, not specific muscle groups. Leave that to the frat boys who spend more time tweeting from the quad extension machine than actually using it. Not that it makes a difference anyway.

After movements, we look at the total volume of each movement per week. During the accumulation phase, you’ll get really good at each exercise, packing on muscle and “greasing the groove” by practicing and perfecting the movements four-plus times per week. Remember: practice makes perfect.

Overview

Don’t expect to impress your friends with Kipping BOSU Kettlebell Snatches. This program is based on the 80/20 principle: you get 80 percent of your results from 20 percent of what you do. Find that 20 percent and get really, really good at it.

• There are likely holes in your training. Most people don’t do nearly enough full body movements or loaded carries.
• Be realistic. Understand the progression or regression you should do for each movement. Find out more here.
• This program is for intermediate and advanced lifters. If you aren’t sure how to do a Deadlift, start with a regression (Kettlebell or Hip Thrust).
• Give yourself at least one day of rest between workouts. You’ll need it.
• Perform one Training For Warriors Hurricane workout per week. Sprinting is the best full-body explosive movement you can do. It requires no equipment and will maintain or even improve your cardiovascular fitness and improve your strength.

You want to get strong? Let’s find out how.

Weeks 1-3: Accumulation

Warm-Up

Optional (one day per week for every decade you’ve been alive)

Foam rolling

• Calves
• IT Bands
• Quads/Hip flexors
• Adductors
• Glutes
• Lower/upper back

Essential (every workout)

Movement Prep

• Knee Hugs
• Toe Touches
• Lateral Shuffle
• Lunges
• Lateral Lunges
• Quadruped Rotations

Day 1

Warm-Up

Equipment: One pair of heavy and one pair of light dumbbells or kettlebells.

• Farmer’s Walks x 40 steps
• Goblet Squat x 15
• Push-Ups x 15
• Single-Arm Carry x 40 steps/arm
• Dumbbell Row x 15/arm
• Kettlebell or Dumbbell Swing x 15
• Turkish Get-Up x 2/side

Repeat 2x.

Exercise	Week 1	Week 2	Week 3	*Tempo	Rest
A: Deadlift	5×5	6×5	4 warm-up sets, then: Sadiv Set	X	90-120 sec.
B1: Half Kneeling Dumbbell Overhead Press	3×8	3×8	4×8	2-0-1-0	60-90 sec.
B2: Zercher Squat	3×8	3×8	4×8	2-0-1-0	60-90 sec.
C1: Chin-up	3×10	3×10	4×10	2-0-1-0	60 sec.
C2: Lateral Band Walk	3×30 steps	3×10 steps	4×10 steps	2-0-1-0	60 sec.

Finisher

• 10-second treadmill or Sled Push at maximum intensity x 6 sets with 60 seconds rest between sets.

Day 2: Upper

Warm-Up

• Complex – 3×6
• Romanian Deadlift
• Bent Over Row
• Hang Clean
• Front Squat
• Overhead Press

Exercise	Week 1	Week 2	Week 3	*Tempo	Rest
A1: Bench Press	5×5	6×5	4 warm-up sets, then: Sadiv Set	2-0-1-0 (sxcept Sadiv set)
A2: Dumbbell Row	5×5	6×5	Match Sadiv Set (i.e., 12 total reps of Bench Press = 12 total reps of Dumbbell Rows)	2-0-1-0	90-120 sec.
B1: Trap Bar Deadlift	3×8	3×8	4×8	2-0-1-0
B2: Static Leg Lowering	3×5/side	3×5/side	4×5/side	5-0-2-0	60-90 sec.
C1: Goblet Squat	3×8	3×8	4×8	2-0-1-0
C2: Single Arm Carry	3×30 steps	3×30 steps	3×30 steps	X	60-90 sec.

Day 3

• Farmer’s Walk x 40 steps
• Goblet Squat x 15
• Push-Ups x 15
• Single-Arm Carry x 40 steps/arm
• Dumbbell Row x 15/arm
• Kettlebell or Dumbbell Swing x 15
• Turkish Get Up x 2/side

*Repeat 2x.

Exercise	Week 1	Week 2	Week 3	*Tempo	Rest
A: Single Leg Split Squat	5×5	6×5	Match Sadiv set total volume (i.e., 40 reps on Deadlifts = 40 reps per leg Single-Leg Split Squats)	2-0-1-0	90-120 sec.
B1: Half Kneeling Dumbbell or Barbell Overhead Press	3X8	3×8	3×10	X
B2: Barbell Hip Thrust	3×8	3×8	3×10	2-0-1-0	60-90 sec.
C1: Chin-Ups	3×8	3×8	3×10	2-0-1-0
C2: Lateral Band Walks	3×10 steps	3×10 steps	3×10 steps	X
C3: Overhead Farmer’s Carry	3×40 steps	3×40 steps	3×40 steps	X	60-90 sec.

Finisher

• Push-Up and Bodyweight Row Ladder
• 10-1 Push-Ups
• 1-10 Bodyweight Rows

Weeks 4-6: Intensification

Day 1

• Deadlift
• Farmer’s Walk x40 steps
• Turkish Get-Up x 1/side
• Goblet Squat x 15
• Push-Up x 15
• Single-Arm Carry x 30 steps/arm
• Dumbbell Row x 15/arm
• KB or DB Swing x 15
• Bounds x 5

Repeat 3x.

Exercise	Week 1	Week 2	Week 3	Rest
A: Deadlift	8×3	9×3	5,3,2	90-120 sec.
B1: Push Press	3×5	3×5	3×5	90-120 sec.
B2: Chin-Up	3×5	3×5	4×5	90-120 sec.

Finisher

• Tabata Kettlebell or Dumbbell Swings

Day 2: Upper

• Complex- 4×6
• Deadlift
• Bent Over Row
• Hang Clean
• Front Squat
• Overhead Press
• Single-Arm Farmer’s Walks – 4×40 steps/hand
• Lateral Band Walks – 4×20 steps/side

Exercise	Week 1	Week 2	Week 3	Rest
A: Bench Press	8×3	9×3	5,3,2	90-120 sec.
B: Bent Over Barbell Row	6×3	7×2	5,3,2	90-120 sec.
C: Zercher Squat	3×5	3×5	4×3	90-120 sec.

Day 3

• Farmer’s Walk x 40 steps
• Turkish Get Up x 1/side
• Goblet Squat x 15
• Push-Up x 15
• Single-Arm Carry x 30 steps/arm
• Dumbbell Row x 15/arm
• Kettlebell or Dumbbell Swing x 15
• Box Jump or High Jump x 5

Repeat 3x.

Exercise	Week 1	Week 2	Week 3	Rest
A: Single Leg Split Squat	8×3	9×3	5,3,2	90-120 sec.
B: Trap Bar Deadlift	3×5	3×5	3×5	90-120 sec.
C1: Goblet Squat	3×5	3×5	3×5
C2: Push-Up Position Plank	3×45 sec.	3×45 sec.	3×45 sec.	60-90 sec.

Finisher

3-minute max distance Farmer’s Walks. Use a heavy weight and walk as far as you can in 3 minutes. Don’t use a treadmill unless you want to hurt yourself and/or put on a show for the entire gym.

*For Tempo:

The first number is the number of seconds the eccentric (or lowering) phase of each lift should take.

The second number is the number of seconds the pause at the bottom should take.

The third number is the number of seconds the concentric phase of each lift should take.

The fourth number is the number of seconds the pause at the top of each movement should take.

An “X” means as fast as possible.

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