Take your strength to new heights with this program designed by world renowned powerlifter and strongman competitor, Jesse Norris.
Program Overview
Each week your workouts will progress in intensity. Intensity will be based on your Rate of Perceived Exertion (RPE), which is self-rated on a scale of 1-10. A rating of 1 represents zero exertion (not challenging) and a rating of 10 is your all-out maximum effort. For the bulk of the program you'll be working in the 7 to 9 range. Follow this guide to ensure you're working at the optimal intensity:
- Rating of 7: The weight should be challenging enough to elevate your heart and breathing rates, but not cause you to fatigue.
- Rating of 8: As with an RPE of 7, a rating of 8 should get your heart pumping and cause breathing to increase; however, in this case fatigue is the name of the game. You'll want to work hard enough that you feel close to burning out but still able to push out a few more reps.
- Rating of 9: At this rate, your body is working hard; you're breathing heavy and have to work to catch your breath after each set.
Week One
Week one of your strength training program will focus on adaptation. During this phase, the goal is to establish your body's baseline in terms of strength level, and you'll work on improving your overall conditioning by using high repetition sets. You'll want to take your Pre-Kaged before every training session to prime your body with the nutrients it needs to power through these tough workouts.
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MONDAY
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SETS/REPS
|
INTENSITY
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|
|
|
DEADLIFTS
|
Warm Up:
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|
|
|
4-5 X 10-5 REPS*
|
|
|
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Working Sets:
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|
|
|
3-4 X 10-12 REPS
|
RPE 8
|
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|
|
|
|
BENCH
|
Warm Up:
|
|
|
|
4-5 X 10-5 REPS*
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|
|
Working Sets:
|
|
|
|
3-4 X 10-12 REPS
|
RPE 8
|
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|
|
|
|
TUESDAY
|
SETS/REPS
|
INTENSITY
|
|
|
|
|
|
PULL UPS/LAT PULL DOWNS
|
4 X 10-15 REPS
|
RPE 7-8
|
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|
|
|
|
TRICEPS EXTENSION
|
4 X 10-15 REPS
|
RPE 7-8
|
|
|
|
|
|
SHOULDER FLYES
|
4 X 10-15 REPS
|
RPE 7-8
|
|
|
|
|
|
TIRE FLIPS/UPRIGHT ROWS
|
4 X 10-15 REPS
|
RPE 7-8
|
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|
|
|
PROWLER/HIIT TRAINING
|
10 X 40 YARD SPRINTS
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OR 5-10 MINUTES WITH 1-2 MINUTES REST
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|
|
WEDNESDAY
|
SETS/REPS
|
INTENSITY
|
|
|
|
|
|
FRONT SQUATS
|
Warm Up:
|
|
|
|
3-4 X 10-5 REPS*
|
|
|
|
Working Sets:
|
|
|
|
3-4 X 8-10 REPS
|
RPE 7-8
|
|
|
|
|
|
OVERHEAD PRESS
|
Warm Up:
|
|
|
|
3-4 X 10-5 REPS*
|
|
|
|
Working Sets:
|
|
|
|
3-4 X 8-10 REPS
|
RPE 7-8
|
|
|
|
|
|
DEFICIT DEADLIFTS
|
Warm Up:
|
|
|
|
4-5 X 10-5 REPS*
|
|
|
|
Working Sets:
|
|
|
|
3-4 X 8-10 REPS
|
RPE 7-8
|
|
|
|
|
|
THURSDAY
|
SETS/REPS
|
INTENSITY
|
|
|
|
|
|
PULL UPS/ LAT PULL DOWNS
|
4 X 10-15 REPS
|
RPE 7-8
|
|
|
|
|
|
TRICEPS EXTENSION
|
4 X 10-15 REPS
|
RPE 7-8
|
|
|
|
|
|
SKULL CRUSHERS
|
4 X 10-15 REPS
|
RPE 7-8
|
|
|
|
|
|
SHRUGS/FARMER'S WALK
|
4 X 10-15 REPS
|
RPE 7-8
|
|
|
FARMER'S WALK 40 YARDS
|
|
|
PROWLER/HIIT TRAINING
|
10 X 40 YARD SPRINTS
|
|
|
|
OR 5-10 MINUTES WITH 1-2 MINUTES REST
|
|
|
|
|
|
|
FRIDAY
|
SETS/REPS
|
INTENSITY
|
|
|
|
|
|
BENCH PRESS
|
Warm Up:
|
|
|
|
4-5 X 10-5 REPS*
|
|
|
|
Working Sets:
|
|
|
|
4-5 X 8-10 REPS
|
RPE 8
|
|
|
|
|
|
BARBELL SQUATS
|
Warm Up:
|
|
|
|
4-5 X 10-5 REPS*
|
|
|
|
Working Sets:
|
|
|
4-5 X 8-10 REPS
|
RPE 8
|
*Increase the weight each set while decreasing the number of repetitions.
Week Two
Week two of your strength training program will focus on muscle hypertrophy (muscle growth). You just shocked your body during week one; the second week is going to challenged your body even more, as you will be pushing it further and harder, building on your conditioning and breaking down muscle tissue to help encourage new gains in size and strength. To ensure proper recovery, refuel with Re-Kaged after every workout.
|
MONDAY
|
SETS/REPS
|
INTENSITY
|
|
|
|
|
|
DEADLIFTS
|
Warm Up:
|
|
|
|
4-5 X 10-5 REPS*
|
|
|
|
Working Sets:
|
|
|
|
4-5 X 10-12 REPS
|
RPE 8-9
|
|
|
|
|
|
BENCH
|
Warm Up:
|
|
|
|
4-5 X 10-5 REPS*
|
|
|
|
Working Sets:
|
|
|
|
4-5 X 10-12 REPS
|
RPE 8-9
|
|
|
|
|
|
TUESDAY
|
SETS/REPS
|
INTENSITY
|
|
|
|
|
|
PULL UPS/LAT PULL DOWNS
|
4 X 10-15 REPS
|
RPE 7-8
|
|
|
|
|
|
TRICEPS EXTENSION
|
4 X 10-15 REPS
|
RPE 7-8
|
|
|
|
|
|
SHOULDER FLYES
|
4 X 10-15 REPS
|
RPE 7-8
|
|
|
|
|
|
TIRE FLIPS/UPRIGHT ROWS
|
4 X 10-15 REPS
|
RPE 7-8
|
|
|
|
|
|
PROWLER/HIIT TRAINING
|
10 X 40 YARD SPRINTS
|
|
|
|
OR 5-10 MINUTES WITH 1-2 MINUTES REST
|
|
|
|
|
|
|
WEDNESDAY
|
SETS/REPS
|
INTENSITY
|
|
|
|
|
|
FRONT SQUATS
|
Warm Up:
|
|
|
|
3-4 X 10-5 REPS*
|
|
|
|
Working Sets:
|
|
|
|
3-4 X 8-10 REPS
|
RPE 7-8
|
|
|
|
|
|
OVERHEAD PRESS
|
Warm Up:
|
|
|
|
3-4 X 10-5 REPS*
|
|
|
|
Working Sets:
|
|
|
|
3-4 X 8-10 REPS
|
RPE 7-8
|
|
|
|
|
|
DEFICIT DEADLIFTS
|
Warm Up:
|
|
|
|
4-5 X 10-5 REPS*
|
|
|
|
Working Sets:
|
|
|
|
3-4 X 8-10 REPS
|
RPE 7-8
|
|
|
|
|
|
THURSDAY
|
SETS/REPS
|
INTENSITY
|
|
|
|
|
|
PULL UPS/ LAT PULL DOWNS
|
4 X 10-15 REPS
|
RPE 7-8
|
|
|
|
|
|
TRICEPS EXTENSION
|
4 X 10-15 REPS
|
RPE 7-8
|
|
|
|
|
|
SKULL CRUSHERS
|
4 X 10-15 REPS
|
RPE 7-8
|
|
|
|
|
|
SHRUGS/FARMER'S WALK
|
4 X 10-15 REPS
|
RPE 7-8
|
|
|
FARMER'S WALK 40 YARDS
|
|
|
PROWLER/HIIT TRAINING
|
10 X 40 YARD SPRINTS
|
|
|
|
OR 5-10 MINUTES WITH 1-2 MINUTES REST
|
|
|
|
|
|
|
FRIDAY
|
SETS/REPS
|
INTENSITY
|
|
|
|
|
|
BENCH PRESS
|
Warm Up:
|
|
|
|
4-5 X 10-5 REPS*
|
|
|
|
Working Sets:
|
|
|
|
4-5 X 8-10 REPS
|
RPE 8-9
|
|
|
|
|
|
BARBELL SQUATS
|
Warm Up:
|
|
|
|
4-5 X 10-5 REPS*
|
|
|
|
Working Sets:
|
|
|
4-5 X 8-10 REPS
|
RPE 8-9
|
|
|
|
*Increase the weight each set while decreasing the number of repetitions.
Week Three
Week three of the program is your official introduction phase to building strength. You will continue to work in higher repetition ranges; however, you'll also begin increasing the weights to help your body utilize the new muscle you've been working hard to build these last couple of weeks.
| MONDAY |
SETS/REPS |
INTENSITY |
| |
|
|
| DEADLIFTS |
Warm Up: |
|
| |
4-5 X 10-5 REPS* |
|
| |
First Working Sets: |
|
| |
3 X 10-12 REPS |
RPE 8-9 |
| |
Second Working Sets: |
|
| |
2 x 8-10 REPS |
RPE 8-9 |
| |
|
|
| BENCH |
Warm Up: |
|
| |
4-5 X 10-5 REPS* |
|
| |
First Working Sets: |
|
| |
3 X 10-12 REPS |
RPE 8-9 |
| |
Second Working Sets: |
|
| |
2 x 8-10 REPS |
RPE 8-9 |
| |
|
|
| TUESDAY |
SETS/REPS |
INTENSITY |
| |
|
|
| PULL UPS/LAT PULL DOWNS |
4 X 10-15 REPS |
RPE 7-8 |
| |
|
|
| TRICEPS EXTENSION |
4 X 10-15 REPS |
RPE 7-8 |
| |
|
|
| SHOULDER FLYES |
4 X 10-15 REPS |
RPE 7-8 |
| |
|
|
| TIRE FLIPS/UPRIGHT ROWS |
4 X 10-15 REPS |
RPE 7-8 |
| |
|
|
| PROWLER/HIIT TRAINING |
10 X 40 YARD SPRINTS |
|
| |
OR 5-10 MINUTES WITH 1-2 MINUTES REST |
|
| |
|
|
| WEDNESDAY |
SETS/REPS |
INTENSITY |
| |
|
|
| FRONT SQUATS |
Warm Up: |
|
| |
3-4 X 10-5 REPS* |
|
| |
Working Sets: |
|
| |
3-4 X 8-10 REPS |
RPE 7-8 |
| |
|
|
| OVERHEAD PRESS |
Warm Up: |
|
| |
3-4 X 10-5 REPS* |
|
| |
Working Sets: |
|
| |
3-4 X 8-10 REPS |
RPE 7-8 |
| |
|
|
| DEFICIT DEADLIFTS |
Warm Up: |
|
| |
4-5 X 10-5 REPS* |
|
| |
First Working Sets: |
|
| |
3 X 8-10 REPS |
RPE 7-8 |
| |
Second Working Sets: |
|
| |
2 x 6-8 REPS |
RPE 7-8 |
| |
|
|
| THURSDAY |
SETS/REPS |
INTENSITY |
| |
|
|
| PULL UPS/ LAT PULL DOWNS |
4 X 10-15 REPS |
RPE 7-8 |
| |
|
|
| TRICEPS EXTENSION |
4 X 10-15 REPS |
RPE 7-8 |
| |
|
|
| SKULL CRUSHERS |
4 X 10-15 REPS |
RPE 7-8 |
| |
|
|
| SHRUGS/FARMER'S WALK |
4 X 10-15 REPS |
RPE 7-8 |
| |
FARMER'S WALK 40 YARDS |
|
| PROWLER/HIIT TRAINING |
10 X 40 YARD SPRINTS |
|
| |
OR 5-10 MINUTES WITH 1-2 MINUTES REST |
|
| |
|
|
| FRIDAY |
SETS/REPS |
INTENSITY |
| |
|
|
| BENCH PRESS |
Warm Up: |
|
| |
4-5 X 10-5 REPS* |
|
| |
First Working Sets: |
|
| |
3 X 8-10 REPS |
RPE 8-9 |
| |
Second Working Sets: |
|
| |
2 x 6-8 REPS |
RPE 8-9 |
| |
|
|
| BARBELL SQUATS |
Warm Up: |
|
| |
4-5 X 10-5 REPS* |
|
| |
First Working Sets: |
|
| |
3 X 8-10 REPS |
RPE 8-9 |
| |
Second Working Sets: |
|
| |
2 x 6-8 REPS |
RPE 8-9 |
| |
|
|
*Increase the weight each set while decreasing the number of repetitions.
Week Four
You will continue to focus on building strength during the fourth week of the program. By now you'll have found that your strength has increased quite a bit since you started this program. It's time to test it even more. You'll increase the weight on every exercise to further push your body (and mind) toward your goal of super strength!
| MONDAY |
SETS/REPS |
INTENSITY |
| |
|
|
| DEADLIFTS |
Warm Up: |
|
| |
4-5 X 10-5 REPS* |
|
| |
First Working Sets: |
|
| |
3 X 10-12 REPS |
RPE 8-9 |
| |
Second Working Sets: |
|
| |
2 x 8-10 REPS |
RPE 8-9 |
| |
|
|
| BENCH |
Warm Up: |
|
| |
4-5 X 10-5 REPS* |
|
| |
First Working Sets: |
|
| |
3 X 10-12 REPS |
RPE 8-9 |
| |
Second Working Sets: |
|
| |
2 x 8-10 REPS |
RPE 8-9 |
| |
|
|
| TUESDAY |
SETS/REPS |
INTENSITY |
| |
|
|
| PULL UPS/LAT PULL DOWNS |
4 X 10-15 REPS |
RPE 7-8 |
| |
|
|
| TRICEPS EXTENSION |
4 X 10-15 REPS |
RPE 7-8 |
| |
|
|
| SHOULDER FLYES |
4 X 10-15 REPS |
RPE 7-8 |
| |
|
|
| TIRE FLIPS/UPRIGHT ROWS |
4 X 10-15 REPS |
RPE 7-8 |
| |
|
|
| PROWLER/HIIT TRAINING |
10 X 40 YARD SPRINTS |
|
| |
OR 5-10 MINUTES WITH 1-2 MINUTES REST |
|
| |
|
|
| WEDNESDAY |
SETS/REPS |
INTENSITY |
| |
|
|
| FRONT SQUATS |
Warm Up: |
|
| |
3-4 X 10-5 REPS* |
|
| |
Working Sets: |
|
| |
3-4 X 8-10 REPS |
RPE 7-8 |
| |
|
|
| OVERHEAD PRESS |
Warm Up: |
|
| |
3-4 X 10-5 REPS* |
|
| |
Working Sets: |
|
| |
3-4 X 8-10 REPS |
RPE 7-8 |
| |
|
|
| DEFICIT DEADLIFTS |
Warm Up: |
|
| |
4-5 X 10-5 REPS* |
|
| |
First Working Sets: |
|
| |
3 X 8-10 REPS |
RPE 7-8 |
| |
Second Working Sets: |
|
| |
2 x 6-8 REPS |
RPE 7-8 |
| |
|
|
| THURSDAY |
SETS/REPS |
INTENSITY |
| |
|
|
| PULL UPS/ LAT PULL DOWNS |
4 X 10-15 REPS |
RPE 7-8 |
| |
|
|
| TRICEPS EXTENSION |
4 X 10-15 REPS |
RPE 7-8 |
| |
|
|
| SKULL CRUSHERS |
4 X 10-15 REPS |
RPE 7-8 |
| |
|
|
| SHRUGS/FARMER'S WALK |
4 X 10-15 REPS |
RPE 7-8 |
| |
FARMER'S WALK 40 YARDS |
|
| PROWLER/HIIT TRAINING |
10 X 40 YARD SPRINTS |
|
| |
OR 5-10 MINUTES WITH 1-2 MINUTES REST |
|
| |
|
|
| FRIDAY |
SETS/REPS |
INTENSITY |
| |
|
|
| BENCH PRESS |
Warm Up: |
|
| |
4-5 X 10-5 REPS* |
|
| |
First Working Sets: |
|
| |
3 X 8-10 REPS |
RPE 8-9 |
| |
Second Working Sets: |
|
| |
2 x 6-8 REPS |
RPE 8-9 |
| |
|
|
| BARBELL SQUATS |
Warm Up: |
|
| |
4-5 X 10-5 REPS* |
|
| |
First Working Sets: |
|
| |
3 X 8-10 REPS |
RPE 8-9 |
| |
Second Working Sets: |
|
| |
2 x 6-8 REPS |
RPE 8-9 |
|
|
|
*Increase the weight each set while decreasing the number of repetitions.
