Workout of the Week

Before studies started testing every training method, the bodybuilders and weightlifters of yesterday would create workouts, figure out what worked, and repeat what was most effective. Despite everything we know today, some simpler approaches are still wildly effective.  

This week’s workout is a throwback plan that is as brilliant as it is simple. Follow the four steps below, and you’ll see why it’s lasted the test of time. 

Step 1: Pick four movements that cover all the basic movement patterns. 

Movement one: push (think chest press, overhead press, etc.) 

Movement two: pull (row, pullup, etc.) 

Movement three: squat (barbell squat, single-leg squat, goblet squat) 

Movement four: hinge (any deadlift variation, swing, or hip thrust/glute bridge) 

Step 2: Pick two exercises you’ll perform during one workout and two exercises you’ll do for another. For example, you might combine a chest press and a row (this would be an all-upper body day). Or, you might combine a pullup and a barbell squat. You can combine any two pairs but don’t duplicate the exercises. So, the two exercises you perform for your first workout (workout A) will be different from those you perform the next time you exercise (workout B). Once you’ve created your two pairs of two exercises, build a workout schedule. It will look like: 

Workout A 

Day off 

Workout B 

Day off  

Workout A (and so forth) 

Step 3: Find a weight you can perform for 5 reps for each exercise (you won’t use the same weight on each exercise). This might take some trial and error or estimates based on previous workouts. You can use barbells, dumbbells, kettlebells, bands, or even a weighted backpack or ruck.  

Step 4: Begin the workout by performing one rep of the first exercise (using the 5-rep weight) and then rest. Then do two reps and rest, and then do 3 reps. That’s one set (6 total reps). You want to rest enough to feel fresh on each rep so you can push with maximum intensity. Rest, and then repeat the 1-2-3 method twice more for a total of three rounds. Then, move to the next exercise and repeat the 1-2-3 approach, and that’s it.  

In the next workout (with the other two exercises), you’ll repeat the same 1-2-3 approach. We offer weekly workouts, but you can follow this program for 6 to 8 weeks and try to get stronger with each workout. It isn’t complicated, but it’s focused, intense, and designed to help get you stronger without having to live in the gym. 

Give it a try, and let us know what you think!