Daily Workouts – September 2023
Before Getting Started
September
9/29/23
Get Swole Friday
| 1A | DB Bench | 2 x 12 |
| 1B | Inverted Row | 2 x 12 |
| 2A | Bench Press | 4 x 8 @ 65 – 70% |
| 2B | Face Pull | 4 x 15 |
| 3A | Seated DB Shoulder Press | 4 x 8 |
| 3B | Seated Lateral Raise | 4 x 15 |
| 4A | Hammer Curl | 3 x 10 |
| 4B | Sit-up and Press | 3 x 10 |
| 4C | DB Shrugs | 3 x 10 |
9/28/23
Big Squat Thursday
| 1 | Back Squat | 5 x 5 @ 70 – 80% |
| 2A | Walking Lunge | 3 x 20 yards |
| 2B | Floor Slider Leg Curl | 3 x 8 |
| 3A | Overhead Squat | 4 x 5 |
| 3B | Plank | 4 x 45 seconds |
| 4A | Goblet Squat | 3 x 20 |
| 4B | DB Shrug | 3 x 20 |
9/27/23
Sprint Ladder
- Sprints of 10, 20, 30, 40, 50, 60, 70, 80, 90 and 100 yards
followed by
- Sprints of 100, 90, 80, 70, 60, 50, 40, 30, 20 and 10 yards
9/26/23
Workday
| 1A | DB Lunge | 4 x 25 yards |
| 1B | DB Shrugs | 4 x 25 |
| 2A | Pistol Squat | 4 x 8e |
| 2B | Chin-Ups | 4 x 8 |
| 3A | DB RDL | 3 x 12 |
| 3B | DB Rear Delt Raise | 3 x 12 |
| 4A | Situps | 3 x 20 |
| 4B | Plank | 3 x 30 seconds |
9/25/23
Pull-up or Bust
- 100 Pull-Ups
*Try to complete as quickly as possible.
9/22/23
Get Swole Friday
| 1A | DB Single Arm Bench | 4 x 8e |
| 1B | One Arm Row | 4 x 8e |
| 2A | Overhead Press | 4 x 10 |
| 2B | Upright Row | 4 x 10 |
| 3 | Big 30 | x 2 |
| 4A | DB Curl Drop Set | 2 x 10, 10, 10 |
| 4B | DB Skull Crusher Drop Set | 2 x 10, 10, 10 |
9/21/23
Big Squat Thursday
| 1A | KB Swings | 2 x 10 |
| 1B | Lateral Lunge | 2 x 8e |
| 2 | Front Squat | 5, 5, 4, 4, 3, 3 @ 70 – 80% |
| 3A | Pistol Squat | 4 x 5e |
| 3B | DB Single Leg RDL | 4 x 5e |
| 4A | Russian Twist | 3 x 20e |
| 4B | MB Slam | 3 x 20 |
| 4C | MB Toe Touches | 3 x 20 |
9/20/23
Cross Field Striders
- 50 Yard Sprints @ 75% x 20
When working with athletes, striders are done at the end of a workout, typically a leg day.
They’re meant as a means to ‘open up’ your legs and hips which helps loosen the body back up after an intense lower body day.
For us, start with a dynamic warm-up, sprint 50 yards at 3/4 speed and then rest about 30 seconds in between reps. Finish with a good stretch.
9/19/23
Ice Cream Tuesday
Why “Ice Cream Tuesday”? Because after yesterday’s Deadlift PRs, you’ve earned this one.
| 1A | Push-ups | 2 x 15 |
| 1B | Face Pulls | 2 x 15 |
| 2 | Bench Press | 6 x 3 @ 70 – 80% |
| 3A | DB Incline | 4 x 8 |
| 3B | Rear Delt Raise | 4 x 12 |
| 4A | Lateral Raise | 3 x 8 |
| 4B | DB Shrugs | 3 x 12 |
| 4C | Tricep Pushdowns | 3 x 15 |
| 4D | Abs – Your Choice | 3 x 20 |
9/18/23
Buckle Up
Deadlift – 1 RM
I feel like this should go without saying, but I’ll say it anyway. Make sure to properly warm up and build up.
9/15/23
Get Swole Friday – EMOM* Edition
| 1A | Dumbbell Bench | 4 x 10 |
| 1B | Pull-Ups | 4 x 10 |
| 1C | Crunches | 4 x 20 |
| Rest | 3 Minutes | |
| 2A | Curl and Press | 4 x 12 |
| 2B | Lateral Raises | 4 x 12 |
| 2C | Face Pulls | 4 x 12 |
| Rest | 3 Minutes | |
| 3A | Band Curls | 4 x 20 |
| 3B | Band Pushdowns | 4 x 20 |
| 3C | Dumbbell Shrug | 4 x 20 |
*EMOM stands for “Every Minute on the Minute”. Basically, start a clock and at the top of every minute you’ll perform the next set on the workout.
9/14/23
Big Squat Thursday
| 1 | Back Squat | 5 x 5 @ 70 – 80% |
| 2A | Walking Lunge | 3 x 20 yards |
| 2B | Floor Slider Leg Curl | 3 x 8 |
| 3A | Overhead Squat | 4 x 5 |
| 3B | Plank | 4 x 45 seconds |
| 4A | Goblet Squat | 3 x 20 |
| 4B | DB Shrug | 3 x 20 |
9/13/23
5 Rounds to Shred Town
5 Rounds of the following:
- Jump Rope x 50 Taps
- Push-Ups x 25 Reps
- Kettlebell Swing x 20 Reps
- Sit-Ups x 15 Reps
- Box Jumps x 10 Reps
9/12/23
Sculptin’ Shoulders w/ Leonardo da Lifti
| 1A | Hang Muscle Snatch | 4 x 5 |
| 1B | Pull-Ups | 4 x 10 |
| 2A | Bent Over Barbell Rows w/Pause | 4 x 8 |
| 2B | Standing Shoulder Press | 4 x 8 |
| 3A | Lateral Raises | 3 x 10 |
| 3B | Hammer Curls | 3 x 12 |
| 3C | Face Pulls | 3 x 15 |
| 3D | Weighted Toe Touches | 3 x 20 |
9/11/23
Never Forget
| 1 | Back Squat | 135 x 11 |
| 2 | Bench Press | 135 x 11 |
| 3 | Back Squat | 185 x 11* |
| 4 | Bench Press | 185 x 11* |
| 5 | Back Squat | 225 x 11* |
| 6 | Bench Press | 225 x 11* |
| 7 | Back Squat | 275 x 11* |
| 8 | Bench Press | 275 x 11* |
| 9 | Back Squat | 315 x 11* |
*Breakup Sets and Scale as Needed.
9/8/23
Get Swole Friday
| 1A | Incline Bench | 5 x 10 @ 60 – 65% |
| 1B | Landmine Row | 5 x 8 |
| 2A | Overhead Press | 4 x 5 |
| 2B | DB Rear Delt Raise | 4 x 12 |
| 3A | Plate Raise | 3 x 15 |
| 3B | DB Lateral Raise | 3 x 15 |
| 4A | Barbell Curl | 3 x 10 |
| 4B | Diamond Pushups | 3 x 10 |
9/7/23
Big Squat Thursday
| 1A | Kettlebell Swing | 2 x 8 |
| 1B | Goblet Squat | 2 x 8 |
| 2 | Back Squat | 6, 6, 4, 4, 2, 2 @ 65 – 85% |
| 3A | Bulgarian Split Squat | 3 x 8e |
| 3B | RDL | 3 x 8 |
| 4A | Floor Slider Leg Curl | 3 x 5 |
| 4B | DB Glute Bridge | 3 x 12 |
| 4C | Russian Twists | 3 x 20e |
9/6/23
20 Minute Med Ball & Core Circuit
| 1A | Med Ball Slams | 3 x 10 |
| 1B | Med Ball Russian Twists | 3 x 10 |
| 1C | Wall Ball | 3 x 10 |
| 1D | Med Ball Lunge w/ Rotation | 3 x 10e |
| 2A | Plank | 3 x 45 sec |
| 2B | Bicycle Crunches | 3 x 25e |
| 2C | Mountain Climbers | 3 x 25e |
| 2D | Hollow Rocks | 3 x 45 sec |
9/5/23
Forge the Upper Fortress
| 1A | Bench Press | 4 x 8 @ 60 – 70% |
| 1B | Lateral Raises | 4 x 15 |
| 2A | DB Flys | 4 x 12 |
| 2B | Overhead Press | 4 x 8 |
| 3A | DB Front Raise | 3 x 12 |
| 3B | Tricep Overhead Extension | 3 x 12 |
| 4A | Close Grip Bench | 3 x 8 |
| 4B | DB Pullover | 3 x 10 |
| 4C | DB Shrugs | 3 x 12 |
9/4/23
Labor of Love
- 185 Deadlift x 10
- Pull-Ups x 10
- 400-meter run
- 225 Deadlift x 10
- Pull-Ups x 10
- 400-meter run
- 275 Deadlift x 10
- Pull-Ups x 10
- 400-meter run
- 315 Deadlift x 10
- Pull-Ups x 10
- 400-meter run
Scale as needed
9/1/23
Get Swole Friday – Pump Up The Volume
| 1A | DB Bench | 1 x 20 |
| 1B | Rear Delt Raise | 1 x 20 |
| 2A | Bench Press | 5 x 20 |
| 2B | Inverted Row | 5 x 20 |
| 3A | Plate Raise | 3 x 15 |
| 3B | DB Lateral Raise | 3 x 15 |
| 3C | Face Pull | 3 x 15 |
| 4A | Band Curl | x 50 |
| 4B | Band Pushdowns | x 50 |