Sample Week of Train like the Pain Workouts
MONDAY
Warm Up: 10 minutes
- leg circles: internal/ external/ lateral:
5R/ 5L - TRX lateral lunge: 5R/ 5L
- down dog to pigeon: 5R/ 5L
- TRX: 9 to 3 : both hands over head
BIG MONDAY!!!!
- Multiple compound movements will be the order of the day
Work #1
50% of max or there abouts on all 3 exercises
- 7 rounds - 3 minutes per round
- deadlift OR squat: you choose:
5 reps - barbell power clean: 5 reps
- barbell bench press: 8 reps
Work #2 - Assistance 5X: 8 reps
- cable row
- dumbbell chest press of choice
- single leg body weight squat: hold lbs if possible
- single leg RDL: holding lbs each hand
Work #3 - Core: 4X
- mermaid: 8R/ 8L -
ab wheel: 15 reps
TUESDAY
Warm Up: 10 minutes
- 1/2 get up (start from standing): 3R/ 3L
- dive bomber push up: 6 reps
- windmill: 6R/ 6L
- deadmill: slight incline: walk 50 steps
Work #1
- 4X
- barbell overhead press: 3 reps
- plate front delt raise: 6 reps
- lateral dumbbell OR cable raise: 9 reps
- rear delt raise: dumbbell OR cable: 12 reps
Work #2
- 20 minute EMOM
- complete the below 3 exercises every minute for 20 minutes. Remaining time of minute is recovery.
- jump lunge: 2R/ 2L
- double kettlebell clean & press OR barbell clean & press: 4 reps
- kettle overhead swing: 4 reps
- Don't let this EMOM fool you. It's not a lot of reps each minute but......... it will add up
Work #3
- Arms
- super set a heavy: 5 reps & light: 12 reps with each other to make 1 set.
- 5X:
- triceps: cable push down: heavy/ light
- biceps: barbell curl: heavy/ light
- forearm: barbell wrist curl: heavy/ light
Work #4 : Optional
- do this if you have the time or want
- 20 minutes: slow/ medium pace
- wear a weighted vest: 20 to 40 lbs
- Step mill OR
- Treadmill: incline: 12.0 / speed : 3.0
WEDNESDAY
Warm Up is a 15 minutes EMOM (every minute on the minute). Warm Up. Get Up.
Warm Up: 15 minutes
- Odd numbered rounds: 1,3, 5 etc.. are body weight: 2R/ 2L
- Even numbered rounds are: 2, 4, 6 etc.... add weight: 1R/ 1L
Work #1
5X:
- kick thrus: 6 reps: back & forth is 1 rep
- cable lat pull down: close grip/ neutral: 8 reps
- pec fly: your choice: dumbbell, cable or TRX: 10 reps
Work #2
- 5X
- hip extension OR glute ham raise: add lbs : 6 reps
- single leg extension: 8R/ 8L: light/ medium lbs.
- single ham curl: 8R/ 8L: light/ medium lbs
- this is designed to be an active recovery day.
- don't make the mistake of doing to much weight.
- remember 2 more workouts still to come 😩😩😩
THURSDAY
Warm Up: 10 minutes
- TRX lateral lunge: 5R/ 5L
- seated or standing abduction/ adduction: 10R/ 10L
- roll up w/ leg pass: 5R/ RL
- band face & over head pulls: 20 reps of each
Work #1
- 40 minute AMRAP
- deadmill: jog 30 seconds: incline: 4.0
- lateral plate jump: 4" - 8" high: 30 reps
- rear delt raise: 20 reps
- reverse slant board crunch: 20 reps
- snatch: kettlebell OR dumbbell: 10R/ 10L
- double kettle front squat (perform thruster on all even reps): 30 reps
- the he above is meant to be done at a steady pace, not a sprint.
- with that said, don't slack off💪💪🥵🥵
FRIDAY (YAY)
Warm Up: 10 minutes
- row: 300 meters: easy pace
- windmill: 5R/ 5L
- down dog, plank, up dog: 5X
- TRX cable rear delt
- band good mornings & lateral side step: 10 reps each
Work #1
- 5X: 5 reps on all
- 70 - 75% if max
- squat or deadlift: do the lift you DIDN'T do on Monday
- barbell chest press: flat OR incline: do the lift you DIDN'T do on Monday
- barbell bent row: underhand grip
Work #2
- Assistance: 4X: 10 reps
- 50% of max
- chest: pec fly of choice
- back: straight arm lat pull down
- shoulder: cable OR dumbbell side raise
- quad: slant board single leg heel touch: use highest setting if possible
- ham: double seated or laying leg curl
Work #3
- Arms: 3X: 20 reps
- triceps: cable French press
- biceps: seated dumbbell curl
- forearms: cable reverse curl OR barbell curl
Work #4
- cardio
- 20 - 30 minutes
- if want and time allows
- treadmill: speed: 3.0 mph/ incline: 12.0: no vest today
OR
- step mill