What's up everybody?
Happy new year.
I was thinking during my drive to work today (a common, yet dangerous activity) and my mind got to wandering about what would be a great, simple, effective, flexible program that's appropriate for everybody – rank beginners to nationally ranked advanced – that I could prescribe as an 8 week kick start for the new year.
The thought came about as a result of seeing all of these other new year "challenges," and particularly the StrongFirst organization's annual "30 days of Simple & Sinister" challenge.
For those of you that have followed me since I began writing/creating content online, you may remember my articles describing my thoughts, feelings, and experiences from my personal 8 month journey with the Simple & Sinister program. For those that don't remember or weren't around for it, the long story short is this:
I don't like the "Simple & Sinister" protocol. It's too minimalist and the only exercises you train (1 hand kettlebell swing and Turkish getups) are not ideal, on their own, for most fitness qualities for most people. Don't get me wrong, those exercises are both good – I especially love the 1 hand kettlebell swing (Turkish getups I don't really care for as a primary exercise) – but the program leaves way too many stones unnecessarily unturned.
These days, the StrongFirst organization recommends doing Simple & Sinister as a supplement to your regular training. I like this idea better. I think 10x10 swings and 10 Turkish getups are best suited as supplemental work. So, the current "30 days of Simple & Sinister" challenge, with that caveat, is quite satisfactory in my mind. The problem is that for most people that routine, by itself, will take 30-40 minutes per day to complete. Real speedsters may be able to get done in 20 minutes, and the "timed Simple & Sinister" challenge is set up to take 15 minutes. And let me tell you, that's a real gasser. It's not something I would want to race through on a regular basis, nonetheless at the end of other strength & hypertrophy training.
Anyway, I decided it'd be a good idea to share my own 8 week program "challenge" of sorts.
What follows will include:
1. The basic program template
2. A (mostly) kettlebell version of the program
3. A (mostly) dumbbell version of the program
4. A (mostly) barbell version of the program
I should have you know that the following structure is the same structure I eventually use with most of my online and in-person 1-on-1 clients. It is time efficient and allows us to train for strength, hypertrophy, and (metabolic) conditioning – a recipe for fantastic body composition gains.
The template is an upper/lower split and you will train 3 days per week, hitting each session in succession. That means week 1 will be:
Upper
Lower
Upper
And week 2 will be:
Lower
Upper
Lower
And then week 3 will mirror week 1's schedule again, and so on and so forth.
With this schedule you hit each muscle group twice every 8 days. It's good. It's sufficient stimulus and allows for sufficient recovery.
Rest 1-2 minutes between sets/supersets/exercises (accept for the EMOM part, which will be explained).
Now to the template:
Upper Body day
Superset 1
Push-2x5-10
Pull-2x5-10
Superset 2
Alternate push-2x5-10
Alternate pull-2x5-10
Superset 3
Bicep-2x5-10
Tricep-2x10-20
Finisher metcon
10 minute EMOM (1 exercise)
Kettlebell ballistics or low skill conditioning exercises like burpee, ball slams, battle ropes, jump rope, jump squats, etc. Prefer kettlebell ballistics
Lower body day
Superset 1
Squat-2x5-10
Hinge-2x5-10
Superset 2
Lunge/single leg squat-2x5-10
Kettlebell Swing or hamstring curl-2x10-15
Superset 3
Calf raise-2x10-20
Abs-2x10-20
Finisher metcon
10 minute EMOM (1 exercise)
Kettlebell ballistics or low skill conditioning exercises like burpee, ball slams, battle ropes, jump rope, jump squats, etc. Prefer kettlebell ballistics
Supersets
Supersets are straight forward. Do the first exercise for 1 set. Rest 1-2 minutes. Do the second exercise for 1 set. Rest for 1-2 minutes. Do the first exercise again. Rest for 1-2 minutes. Do the second exercise again. Move on to next superset pairing.
EMOM?
EMOM training stands for every minute on the minute. The clock continuously runs for 10 minutes.
You'll do the chosen exercise at 0:00. Rest the remainder of the minute. Then do exercise 2 at 1:00. Rest the remainder of the minute. Repeat.
The exercise portion of each minute should take around 15-20 seconds, giving you about 40-45 seconds of rest between each set.
This is a fun form of metabolic conditioning. Your lungs, heart, and muscles will be pumping and your pores will be pouring [with sweat].
I like finishing sessions with these fast paced, heart racing – thrilling, if you will – conditioning segments. If you do kettlebell swings (or some other kettlebell ballistic option) you'll also be training your power and explosiveness along side your endurance. These finisher sets should leave you feeling like you "earned it."
Sample Programs
Let's look at some specific program samples:
Mostly Kettlebell
Upper Body day
Superset 1
Clean & press or military press (1 or 2 kettlebells)-2x5-10
Pullups-2x5-10
Superset 2
Pushups or top down alternating floor press-2x10-20
Single arm rows or 2 arm rows-2x5-10
Superset 3
Bicep curls of choice-2x5-10
Tricep isolation of choice-2x10-20
Finisher metcon
10 minute EMOM: kettlebell swing-5-10 reps every minute on the minute (alternatively, could do clean & jerk or snatch/half snatches for 5 reps EMOM)
Lower body day
Superset 1
Kettlebell Front Squat or Goblet Squat-2x5-10
Single Leg RDL or B Stance RDL-2x5-10
Superset 2
Bulgarian split squat or reverse lunge-2x5-10
Kettlebell Swing or hamstring curl-2x10-15
Superset 3
Calf raise-2x10-20
Ab exercise of choice-2x10-20
Finisher metcon
10 minute EMOM: kettlebell swing-5-10 reps every minute on the minute (alternatively, could do clean & jerk or snatch/half snatches for 5 reps EMOM)
Mostly Dumbbell
Upper Body day
Superset 1
Standing dumbbell clean & press or military press (1 or 2 dumbbells)-2x5-10
Pullups or pulldowns-2x5-10
Superset 2
Pushups or dumbbell bench press-2x5-10 (10-20 if pushups)
Single arm rows or 2 arm rows-2x5-10
Superset 3
Bicep curls of choice-2x5-10
Tricep isolation of choice-2x10-20
Finisher metcon
10 minute EMOM: kettlebell swing-5-10 reps every minute on the minute (alternatively, could do clean & jerk or snatch/half snatches for 5 reps EMOM)
Lower body day
Superset 1
Dumbbell Front Squat or Goblet Squat-2x5-10
Single Leg RDL or B Stance RDL-2x5-10
Superset 2
Bulgarian split squat or reverse lunge-2x5-10
hamstring curl-2x10-15
Superset 3
Calf raise-2x10-20
Ab exercise of choice-2x10-20
Finisher metcon
10 minute EMOM: kettlebell swing-5-10 reps every minute on the minute (alternatively, could do dumbbell clean & jerk or snatch/half snatches for 5 reps EMOM)
Mostly Barbell
Upper Body day
Superset 1
Barbell clean & press or military press-2x5-10
Pullups or pulldowns-2x5-10
Superset 2
Incline or flat barbell bench press-2x5-10
Barbell rows or meadow rows (single arm landmine)-2x5-10
Superset 3
Bicep curls of choice-2x5-10
Tricep isolation of choice-2x10-20
Finisher metcon
10 minute EMOM: kettlebell swing-5-10 reps every minute on the minute (alternatively, could do barbell clean & jerk or snatch for 5 reps EMOM)
Lower body day
Superset 1
Barbell Front Squat or Back Squat-2x5-10
Barbell RDL-2x5-10
Superset 2
Bulgarian split squat or reverse lunge-2x5-10
hamstring curl-2x10-15
Superset 3
Calf raise-2x10-20
Ab exercise of choice-2x10-20
Finisher metcon
10 minute EMOM: kettlebell swing-5-10 reps every minute on the minute (alternatively, could do barbell clean & jerk or snatch for 5 reps EMOM)
Bicep, Tricep, Calf, Ab Isolation Examples
I'm not picky when it comes to these isolation exercises. Pick variations that you enjoy. There's no magic exercises.
If you NEED some recommendations, here are a few of my favorites:
Biceps
Standing dumbbell curls
Standing barbell curls
Cable curls
Standing kettlebell curls
Towel curls (looped through kettlebell horn)
Incline dumbbell curls
Concentration curls
Preacher curls
Triceps
Cable or band pushdowns
Cable or band overhead extensions
Dumbbell or barbell or kettlebell skull crushers
Overhead extensions (aka, French press)
Close grip pushups
Close grip bench press
Calves
Single leg calf raise
Offset calf raise (hold weight on 1 hand and do 2 legged calf raise. Switch hands. 1 set holding in each hand is 1 set)
Calf raise machine
Standing calf raise (top half only standing on floor)
Seated calf raise
Leg press calf raise
Smith machine or safety squat bar calf raise
Abs
Crunches
Roman chair Leg raises
Floor leg raises
Loaded carry variations (suitcase, waiter walk, rack carry, zercher carry, farmer carry)
Plank
Side plank
Plank pull throughs
Dead bugs
Frog situps
Hanging leg raises
Reverse crunch
Hollow hold
Hollow rock
If you're not sure what all those options are, don't worry. Pick 1 or 2 options that you do know for each muscle listed, and do those 1 or 2 exercises.
Mix and match?
The question that follows any template of programs that has specific samples for specific equipment goes something like this: "can I combine exercises and equipment from 2 different samples? Can I do some barbell exercises and some dumbbell exercises along with kettlebell swings for the EMOMs?"
Answer: "yes."
Personally, I usually use a combination of dumbbells and kettlebells in my training. So mix and match exercise options and equipment as you wish. I simply provided options above to show you examples of different exercises if you find yourself with minimal equipment.
Here's the program I'll be doing:
Upper Body day
Superset 1
A1: Clean & press or military press (1 or 2 kettlebells)-2x5-10
A2: Pullups-2x5-10
Superset 2
B1: Pushups or flat dumbbell bench press or incline dumbbell bench press-2x5-10 (10-20 if pushups)
B2: Single arm rows or 2 arm rows-2x5-10
Superset 3
C1: Incline dumbbell curls or concentration curls-2x5-10
C2: Cable pushdowns or cable overhead extensions-2x10-20
Finisher metcon
10 minute EMOM: kettlebell swing-5-10 reps every minute on the minute (alternatively, could do clean & jerk or snatch/half snatches for 5 reps EMOM)
Lower body day
Superset 1
A1: Kettlebell Front Squat-2x5-10
A2: Single Leg RDL or B Stance RDL-2x5-10
Superset 2
B1: Bulgarian split squat or reverse lunge-2x5-10
B2: hamstring curl-2x10-15
Superset 3
C1: Offset calf raise-2x10-20
C2: Leg raise or weighted frog crunch-2x10-20
Finisher metcon
10 minute EMOM: kettlebell swing-5-10 reps every minute on the minute (alternatively, could do clean & jerk or snatch/half snatches for 5 reps EMOM)
What about lateral raises?
People love lateral raises. And to be fair, lateral raises are a great exercise. But they're not as important, nor as great for overall muscular development and body composition as overhead presses.
If you want to add lateral raises to the program, you have 2 options.
Option 1: alternate every other upper body session between a military press variation and a lateral raise variation.
Option 2: turn superset 3 into a giant set where you do a strength circuit of bicep curls, tricep extensions, and lateral raises.
I like option 2.
Here's how that program would look:
My Program + Lateral Raises
Upper Body day
Superset 1
A1: Clean & press or military press (1 or 2 kettlebells)-2x5-10
A2: Pullups-2x5-10
Superset 2
B1: Pushups or flat dumbbell bench press or incline dumbbell bench press-2x5-10 (10-20 if pushups)
B2: Single arm rows or 2 arm rows-2x5-10
Giant Set
C1: Incline dumbbell curls or concentration curls-2x5-10
C2: Cable pushdowns or cable overhead extensions-2x10-20
C3: dumbbell or cable lateral raises-2x10-20
Finisher metcon
10 minute EMOM: kettlebell swing-5-10 reps every minute on the minute (alternatively, could do clean & jerk or snatch/half snatches for 5 reps EMOM)
Lower body day
Superset 1
A1: Kettlebell Front Squat-2x5-10
A2: Single Leg RDL or B Stance RDL-2x5-10
Superset 2
B1: Bulgarian split squat or reverse lunge-2x5-10
B2: hamstring curl-2x10-15
Superset 3
C1: Offset calf raise-2x10-20
C2: Leg raise or weighted frog crunch-2x10-20
Finisher metcon
10 minute EMOM: kettlebell swing-5-10 reps every minute on the minute (alternatively, could do clean & jerk or snatch/half snatches for 5 reps EMOM)
As always, thanks for reading, enjoy the program, and let me know how you look, feel, and perform after 8 weeks.
If you like the plan, continue doing it beyond the 8 weeks. Or, keep the same template but swap exercise variations and do it again.