WELCOME!

Over the next 12 weeks, we’ll be doing a combination of heavier traditional lifts with some metabolic conditioning workouts sprinkled in. We’ll be getting stronger while also maintaining leanness/conditioning.

The 12 weeks is broken up into FOUR 3-week blocks. Each block will contain the same workouts/routine, so that you can track your progress week to week. I’ll be asking you to go up in weight each week on your traditional lifts.

• As promised, all your daily workouts should take you 20-30 minutes max.
• Please access the main 12-week calendar here. I’ll be drip feeding the workouts every 3 weeks.
• Access all the metcons here.

Below is the programming for Weeks 10-12

MONDAY:

REST DAY

• Optional leisure walk 30-60 minutes

TUESDAY:

Traditional lift: Heavy leg circuit:

Complete 4 rounds of:

1. 20 Walking lunges (10 each leg) – weight is moderately heavy
2. 20 Plyo lunges (10 each leg) – no weight

• Start by warming up the movement by doing a new bodyweight walking lunges and squats. If you’d like to do 5 mins of cardio to warm up the lower body, that’s fine too.
• Choose a weight for walking lunges that is challenging, but that you won’t have to put down. For example, a super strong woman might use 30-45 lb DBs for this.
• Rest about 60-90 seconds between sets. This entire thing should take you around 15 minutes.

Metcon for the day: 15-min “Brutal Bodyweight” – find it here

• Optional: leisure walk 10-20 minutes

WEDNESDAY:

Traditional lift: Barbell Push Press

Rep scheme is 2 sets of 20 reps, ideally using a barbell, but you can use dumbbells too.

• Weight is moderate. You may have to take a quick rest or two between reps, since this rep scheme will elicit more of a “burning” than just reaching complete failure.
• Start by warming up the movement – do 2-3 sets with just the bar or a light weight, 8-10 reps.
• Then start slowly adding weight until you get to your “working set” and then begin your 2 sets of 20 reps. For reference, a super strong woman might use 75-105 lbs for this.
• Rest about 90 seconds between sets. This entire thing should take you 15 minutes

Accessory: Monster set – Complete 4 rounds of the following:

• Arnold Presses – 10 reps
• Close-grip pushups – 10 reps
• Pushups – 10 reps

THURSDAY:

Metcon for the day: 20-min Finisher “Bearly Makin’ It” – find the 20-min finishers here

• Optional leisure walk 10-20 minutes after the retcon

FRIDAY:

REST DAY

• Optional leisure walk 30-60 minutes

SATURDAY:

Traditional lift: Barbell Back Squat

• Rep scheme is 2 sets of 20 reps – this should feel fairly cardiovascular
• Weight is moderate and something you can do for 20 reps without having to rest or rack the weight between reps.
• Start by warming up the movement – do 10 reps with a light weight, 2-3 sets.
• Then slowly start increasing weight to get to your “working weight” after which you will begin the 2 x 20 reps. For reference, a super strong woman might use 85-115 lbs for this.
• Rest about 2-3 minutes between sets. This entire thing should take you 15 minutes.

Metcon for the day: 15-min “Goddess of Glutes” – find it here

 

SUNDAY:

Traditional lift: Pendlay Row

Rep scheme is 2 sets of 20 reps, ideally using a barbell, but you can use dumbbells too.

• Weight is moderate. You may have to take a quick rest or two between reps, since this rep scheme will elicit more of a “burning” than just reaching complete failure.
• Start by warming up the movement – do 2-3 sets with just the bar or a light weight, 8-10 reps.
• Then start slowly adding weight until you get to your “working set” and then begin your 2 sets of 20 reps. For reference, a super strong woman might use 85-105 lbs for this.
• Rest about 2 minutes between sets. This entire thing should take you 15 minutes

Accessory: Monster set – Complete 4 rounds of the following:

• Pull-ups – 5 reps
• Rows against incline bench – 10 reps
• Rear delt flies against incline bench – 10 reps

 

MOVEMENT/FORM VIDEOS:

Walking lunges:

Plyo lunges:

Barbell Push Press:

Arnold Presses:

Close-grip pushups:

Barbell Back squat:

Pendlay Row:

 

Rows and flies against the incline bench:

No video, but get your legs straight and chest down on the incline bench, facing toward the floor. Then row the weight while keeping the chest against the bench. Same position for the rear flies, but with lighter weight. Ask in the FB group if you have any questions!

 

Below is the programming for Weeks 7-9

MONDAY:

Traditional lift: Barbell Deadlift (find the form video below)

• Rep scheme is 3 sets of 12 reps
• Weight is something you can do for at least 10-12 reps without having to rest between reps, but probably something you could not do for 15 reps
• Start by warming up the movement – do 2-3 sets of bent-over rows and deadlifts with just the bar or a similar light weight.
• Then slowly start increasing weight to get to your “working weight” after which you will begin the 3 sets of 12 reps and use the same weight throughout. For reference, a super strong woman might use 115-155 lbs for this.
• Rest about 90 seconds between sets. This entire thing should take you around 15 minutes.
• You can do this with dumbbells, just have the dumbbells at your side, and touch the dumbbells to the floor.

Metcon for the day: 15-min "Back in the Saddle - find it here

• Optional: leisure walk 10-20 minutes

TUESDAY:

REST DAY

• Optional leisure walk 30-60 minutes

WEDNESDAY:

Traditional lift: Barbell Back Squat (find the form video below)

• Rep scheme is 3 sets of 12 reps, ideally using a barbell, but you can use dumbbells
• Weight is something you can do for 10-12 reps without having to rest between reps, but probably something you could not do for 15 reps.
• Start by warming up the movement – do 2-3 sets with just the bar or a light weight, 12 reps
• Then start slowly adding weight until you get to your “working set” and then begin your 3 sets of 12 reps. For reference, a super strong woman might use 115-155 lbs for this
• Rest about 90 seconds between sets. This entire thing should take you 15 minutes

Metcon for the day: 10-min Finisher "Cardio is Hardio"

• You can find the 10-minute finishers here.

THURSDAY:

Traditional lift: Seated DB Strict Shoulder Press

• Rep scheme is 3 sets of 12 reps
• Weight is something you can do for 10 reps without having to rest between reps, but probably something you could not do for 15 reps, at least not all sets
• Start by warming up the movement – do 10-15 reps with a light weight, 2-3 sets.
• Then slowly start increasing weight to get to your “working weight” after which you will begin the 3 x 12 reps. For reference, a super strong woman might use 25-35 lb DBs for this.
• Rest about 90 seconds between sets. This entire thing should take you 15 minutes.

Accessory work: Superset - 2 movements paired in a circuit (see form videos below)

• Complete 3 rounds of the circuit, with good form and taking as much rest as you need
  • Exercise 1: Chest flies – 10 reps – see form video below
  • Exercise 2: Standing side raises – DROP-SET - 10 reps heavy, then immediately into 15 reps moderate/light = 1 set - see form video below

Metcon for the day: None

FRIDAY:

Metcon for the day: 20-min Finisher "Dumbbell Dead Meat" - find the 20-min finishers here

• Optional leisure walk 10-20 minutes after the lift

SATURDAY:

REST DAY

• Optional leisure walk 30-60 minutes

SUNDAY:

Traditional lift: Barbell Incline Chest Press

• Rep scheme is 3 sets of 12 reps
• Weight is something you can do for 10 reps without having to rest between reps, but probably something you could not do for 15 reps, at least not all sets
• Start by warming up the movement – do 10 reps with a light weight, 2-3 sets.
• Then slowly start increasing weight to get to your “working weight” after which you will begin the 3 x 12 reps. For reference, a super strong woman might use 65-95 lbs for this.
• Rest about 90 seconds between sets. This entire thing should take you 15 minutes.

Accessory work: Superset - 2 movements paired in a circuit (see form videos below)

• Complete 3 rounds of the circuit, with good form and taking as much rest as you need
  • Exercise 1: Bench step-ups - 10 reps each leg - moderate weight - see form video below
  • Exercise 2: Side lunges - 10 ea side - lighter weight, hold DBs at shoulders - see form video below

Metcon for the day: None

 

MOVEMENT/FORM VIDEOS:

Barbell Deadlift:

 

Barbell Back Squat:

 

Seated Shoulder Press:

 

Chest Flies:

 

Side raises:

 

Barbell Incline Chest Press:

• Just like a regular barbell flat bench press, but on a 45 degree incline

 

Bench Step-ups:

Side lunge:

 

Below is the programming for Weeks 4-6

MONDAY:

Traditional lift: Front squat (find the form video below)

• Rep scheme is 4 sets of 8-10 reps
• Weight is something you can do for at least 8 reps without having to rest between reps, but probably something you could not do for 12-15 reps
• Start by warming up the movement – do 10-20 bodyweight squats and then 2 sets of 10-20 reps with a light weight (for example, if you are using a barbell, use just the bar).
• Then slowly start increasing weight to get to your “working weight” after which you will begin the 4 sets of 8-10 reps and use the same weight throughout. For reference, a super strong woman might use 95-155 lbs for this.
• Rest about 90 seconds between sets. This entire thing should take you around 15 minutes.
• You can do this with dumbbells, just pop them onto your shoulders.

Accessory work: Superset - 2 movements paired in a circuit (see form videos below)

• Complete 4 rounds of the circuit, with good form and taking as much rest as you need
  • Exercise 1: Bulgarian split squat – 10 reps each leg – weight is moderate (or bodyweight to start)
  • Exercise 2: Stiff-legged deadlift – 15 reps – weight is moderate to heavy, use dumbbells or a barbell

Metcon for the day: None

• Optional: leisure walk 10-20 minutes

TUESDAY:

Traditional lift: Barbell bent-over row (find the form video below)

• Rep scheme is 4 sets of 8-10 reps, ideally using a barbell, but you can use dumbbells.
• Weight is something you can do for 8 reps without having to rest between reps, but probably something you could not do for 12-15 reps.
• Start by warming up the movement – do 2-3 sets with just the bar or a light weight, 10 reps
• Then start slowly adding weight until you get to your “working set” and then begin your 4 sets of 10-12 reps. For reference, a super strong woman might use 65-95 lbs for this.
• Rest about 90 seconds between sets. This entire thing should take you 15 minutes
• Again, you can definitely do this with dumbbells!

Metcon for the day: 15-min Finisher "Shoulder Boulders"

• You can find the 15-minute finishers here.

WEDNESDAY:

REST DAY

• Optional leisure walk 30-60 minutes

THURSDAY:

Traditional lift: Alternating-leg Barbell Lunge (find the form video below)

• Rep scheme is 4 sets of 8 reps each leg, alternating.
• Weight is something you can do for 8 reps without having to rest between reps, but probably something you could not do for 12-15 reps.
• Start by warming up the movement – do 10-20 reps with the bar or similar light weight, 2-3 sets.
• Then slowly start increasing weight to get to your “working weight” after which you will begin the 4 x 8 (8 each leg, 16 total reps). For reference, a super strong woman might use 85-115 lbs for this.
• Rest about 90 seconds between sets. This entire thing should take you 15-20 minutes.
• You can do this with dumbbells! But it will be harder on your grip if you have the bells down by your side. Feel free to bring them up to rest on your shoulders, as an option, too.

Metcon for the day: 10-min finisher “Pop A Squat” (find the 10-minute finishers here)

• This is a lot of legs today, so I recommend going a little lighter on the squat in the metcon, especially in the first week of this! You gone be sore! A super strong woman might use 95-115 lbs.

FRIDAY:

Traditional lift: Standing Barbell Push Press (find the form video below)

• Rep scheme is 4 set of 8-10 reps.
• Weight is something you can do for 8-10 reps without having to rest between reps, but probably something you could not do for 12-15 reps.
• Start by warming up the movement – do 10-20 reps with the bar or similar light weight, 2-3 sets.
• Then slowly start increasing weight to get to your “working weight” after which you will begin the 4 x 8-10 reps workout, keeping the same weight throughout. For reference, a super strong woman might use 75-95 lbs for this.
• Rest about 90 seconds between sets. This entire thing should take you around 15 minutes.
• You can do this with dumbbells, no problem!

Accessory work: Superset - 2 movements paired in a circuit (see form videos below)

• Complete 4 rounds of the circuit, with good form and taking as much rest as you need
  • Exercise 1: Pull-ups – 5 reps – bodyweight or added resistance, or jumping pull-ups or variation - goal is that 5 should feel very hard
  • Exercise 2: Front raise/rear fly combo – 8 reps each way, alternating, see video below – weight is moderate, use dumbbells

Metcon for the day: None

SATURDAY:

Metcon for the day: 15-min Finisher "Benched" - find the 15-min finishers here

• Optional leisure walk 10-20 minutes after the lift

SUNDAY:

REST DAY

• Optional leisure walk 30-60 minutes

 

MOVEMENT/FORM VIDEOS:

Barbell Front Squat:

 

Bulgarian Split Squat:

 

Barbell Stiff-legged Deadlift:

 

Barbell Bent-over Row:

 

Alternating Barbell Lunge:

 

Standing Barbell Push Press:

 

Pull-ups:

 

Front raise/rear fly alternating combo:

 

 

Below is the programming for Weeks 1-3

MONDAY:

Traditional lift: Back squat (find the form video below)

• Rep scheme is 5 sets of 5 reps (or 5x5)
• Weight is something you can do for 5 reps without having to rest between reps, but probably something you could not do for 8-10 reps.
• Start by warming up the movement – do 10-20 bodyweight squats and then 2 sets of 10-20 reps with a light weight (for example, if you are using a barbell, use just the bar).
• Then slowly start increasing weight to get to your “working weight” after which you will begin the 5x5 workout. For reference, a super strong woman might use 135-185 lbs for this.
• Rest about 90 seconds between sets. This entire thing should take you around 15 minutes.
• You can do this with dumbbells, but you probably won’t have as many increments as someone who has access to a barbell. You will hold the weights at your sides, or can pop them onto your shoulders if allowable/comfy.

Metcon for the day: 10-min finisher “Babes and Barbells” (find the 10-minute finishers here)

• After the traditional lift, you’ll complete the metcon for the day.

TUESDAY:

Traditional lift: Bench press (find the form video below)

• Rep scheme is 5 sets of 5 reps (5x5), ideally using a barbell, but you can use dumbbells.
• Weight is something you can do for 5 reps without having to rest between reps, but probably something you could not do for 8-10 reps.
• Start by warming up the movement – do 2-3 sets with just the bar or a light weight, 10 reps
• Then start slowly adding weight until you get to your “working set” and then begin your 5x5. For reference, a super strong woman might use 105-135 lbs for this.
• Rest about 90 seconds between sets. This entire thing should take you 15-20 minutes
• Again, you can definitely do this with dumbbells!

Accessory work: Superset – 2 movements paired in a circuit (form videos below)

• Complete 4 rounds of the circuit, with good form and taking as much rest as you need
  • Exercise 1: Bent-over dumbbell row – 10 reps – weight is moderate
  • Exercise 2: Dumbbell pull-over – 10 reps – weight is moderate to heavy, use 1 dumbbell

Metcon for the day: None

• Optional: leisure walk 10-20 minutes

WEDNESDAY:

Traditional lift: None

Metcon for the day: 15-min Finisher “Burpee AF”

• Optional leisure walk 10-20 minutes after the metcon

THURSDAY:

REST DAY

• Optional leisure walk 30-60 minutes

FRIDAY:

Traditional lift: Deadlift (find the form video below)

• Rep scheme is 5 sets of 5 reps (or 5x5)
• Weight is something you can do for 5 reps without having to rest between reps, but probably something you could not do for 8-10 reps.
• Start by warming up the movement – do 10-20 reps with the bar or similar light weight, 2-3 sets and then 2 sets of 10 reps of a bent-over row to warm up the back
• Then slowly start increasing weight to get to your “working weight” after which you will begin the 5x5 workout. For reference, a super strong woman might use 135-185 lbs for this.
• Rest about 90 seconds between sets. This entire thing should take you around 15 minutes.
• You can do this with dumbbells, but you probably won’t have as many increments as someone who has access to a barbell. The weights will be by your side, and the difference between a squat and a deadlift, is that the weights will typically touch the ground and be a little more forward in a DB deadlift.

Metcon for the day: 10-min finisher “Grip Goddess” (find the 10-minute finishers here)

• After the traditional lift, you’ll complete the metcon for the day.

SATURDAY:

Traditional lift: Strict Shoulder Press (find the form video below)

• Rep scheme is 5 sets of 5 reps (5x5), ideally using a barbell, but you can use dumbbells.
• Weight is something you can do for 5 reps without having to rest between reps, but probably something you could not do for 8-10 reps.
• Start by warming up the movement – do 2-3 sets with with a light weight, 10 reps each
• Then start slowly adding weight until you get to your “working set” and then begin your 5x5. For reference, a super strong woman might use 75-95 lbs for this.
• Rest about 90 seconds between sets. This entire thing should take you 15-20 minutes

Accessory work: Superset – 2 movements paired in a circuit

• Complete 4 rounds of the circuit, with good form and taking as much rest as you need
  • Exercise 1: Plate front raise – 10 reps – weight is moderate
  • Exercise 2: Bench dips – 15 reps – weight is bodyweight

Metcon for the day: None

• Optional leisure walk 10-20 minutes after the lift

SUNDAY:

REST DAY

• Optional leisure walk 30-60 minutes

 

MOVEMENT/FORM VIDEOS:

Back Squat:

 

Bench Press:

 

Bent-over DB Row:

Dumbell Pull-over:

Deadlift:

 

Shoulder Press:

 

Plate front raise:

 

Bench dips: