Daily Workouts – September 2023

Before Getting Started

Always consult a physician before starting any workout program. Do any of the following workouts at your own risk. Read our full Disclaimers Page here.
Workouts are Monday-Friday. Workouts are posted between 7 and 8pm EST the night before.
Read Here for what to expect each day of the week.
Warm-Ups are not included. Need some Warm-up Ideas? Click Here
Finally, if you enjoy the workouts, please share them!

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

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