The Hero's Jou

Find the routine by clicking

ro's Journey Workout Routine
e routine by clicking the sections below (week 1, week 2, week 3, week 4)
tine
FAQ
AQ
This month's training routine is called "The Hero's Journey"

General tips for the journey ahead:

Stay as consistent possible - consistency will give you the greatest results in the least amount of time. Be
Share your progress - stay accountable with the tribe, we are all counting on each other (check the facebo
Rest - make sure you are sleeping enough to ensure proper recover and to avoid fatigue, burn-out, and inju
Check in daily - Be sure to check in daily in case of updates, new training videos, book reviews, and more (

Training Tips:

Try not to deviate from the workout. I've designed this program for the most optimal success.
Don't go to failure on every set - going to failure will inhibit and reduce your overall training volume for that
Choose a weight that you use to complete all reps within that specific set. Going to high and then having t

Warming Up Tips: Warming up prior to training is important

Warming up primes the body for a great day of work sets - not just an average one.
You don't need that many warm-up sets to prepare you.
1x5 @ 40% working set weight
1x5 @ 50% working set weight
1x3 @ 60% working set weight
Jump into working sets.

Abdominal training:

Train abs 2-3 times a week.

A crunch type of movement and planks for a total of 5-8 sets per workout. Rep ranges that work best is be

If I need to add things, let me know we are trying new things every month. This is the first time we are usin
 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Upper Body - Strength Push Rest/cardio Push - Power Pull - Strength Legs - Hypertrophy Rest/cardio
85-90% of 1RM Weight Rep 60-70% of 1RM Weight Rep TYPE Time Calories 70-80% of 1RM Weight Rep 85-90% of 1RM Weight Rep 70-75% of 1RM Weight Rep TYPE Time Calories
Flat, Incline or Decline 2 to 3 Back or Front 8 to 12 Flat, Incline or Decline 4 to 6 2 to 3 6 to 10
2 to 3 8 to 12 4 to 6 2 to 3 6 to 10
Deadlifts Leg Press
2 to 3 Squat 8 to 12 Bench Press 4 to 6 2 to 3 6 to 10
Bench Press
2 to 3 8 to 12 4+ AMRAP 2 to 3 6 to 10
2 to 3
10 to 12 6 to 8 6 to 8
Barbell or Dumbbell 5 to 7 Hack Squat or Leg 10 to 12 Dips 6 to 8 6 to 8 8 to 12
Pullups or Lat Pulldowns Hack Squat
5 to 7 Press 10 to 12 6 to 8 6 to 8 8 to 12
Overhead Press 5 to 7 10 to 12 6 to 8 8 to 12
5 to 7 8 to 10
30 to 40 steps Flys 8 to 10 Barbell, Db or Machine 4 to 6 30 to 40 steps
Weighted Lunges Weighted Lunges
Week 1

6 to 8 30 to 40 steps 8 to 10 4 to 6 30 to 40 steps
6 to 8 Rows 4 to 6
Pullup or Lat Pulldown
6 to 8 10 to 12 Barbell or Dumbbell 5 4 to 6 10 to 15
6 to 8 10 to 12 5 10 to 15
Stiff-Leg Deadlift Leg Extensions
10 to 12 Overhead Press 5 8 to 10 10 to 15
Barbell, Dumbell or Machine 4 to 6 10 to 12 5 Reverse Flys 8 to 10 10 to 15
4 to 6 8 to 10
Rows 4 to 6 10 to 15 10 to 12 15 to 20
4 to 6 Leg Extensions 10 to 15 Lateral Raises 10 to 12 Barbell or Dumbbell 6 to 8 Leg Curls 15 to 20
10 to 15 10 to 12 6 to 8 15 to 20
6 to 10 Curls 6 to 8
Reverse Flys 6 to 10 10 to 15 12 to 15 6 to 8 12 to 15
6 to 10 Leg Curls 10 to 15 12 to 15 12 to 15
Overhead Tricep Extension Calf Raises
10 to 15 12 to 15 12 to 15
Barbell or Dumbbell 6 to 8 12 to 15 12 to 15
6 to 8 12 to 15
Curls
6 to 8 12 to 15
Calf Raises
12 to 15
6 to 8 12 to 15
Overhead Tricep
6 to 8
Extension 6 to 8
 Day 1
Upper Body - Power
70-80% of 1RM Weight
Flat, Incline or Decline

Paused Bench Press

Barbell or Dumbbell Row

Week 2

Dumbbell Overhead Press

Pullups or Lat Pulldowns

Reverse Flys

Barbell or Dumbbell

Curls

Overhead Tricep Extension

 1 Day 2
- Power Lower Body - Strength
Rep 85-90% of 1RM Weight

4
4 Squat
4
4
4

6 to 8
Hip Thrusts or Deadlifts
6 to 8
6 to 8

6 to 8
6 to 8
Weighted Lunges
6 to 8

6 to 8
6 to 8
6 to 8 Leg Extensions

8 to 10
8 to 10
8 to 10 Leg Curls

8 to 10
8 to 10
8 to 10
Calf Raises

8 to 10
8 to 10
8 to 10
2 Day 3
Strength Rest/cardio
Rep TYPE Time
2 to 3
2 to 3
2 to 3
2 to 3
2 to 3

4 to 6
4 to 6
4 to 6

12 to 16 steps
12 to 16 steps
12 to 16 steps

8 to 10
8 to 10
8 to 10

8 to 10
8 to 10
8 to 10

6 to 10
6 to 10
6 to 10
6 to 10
 3 Day 4
rdio Push - Hypertrophy
Calories 60-70% of 1RM Weight
Flat, Incline or Decline

Bench Press

Flat, Incline or Decline

DB Bench Press

Machine Flys

Barbell or Dumbbell OHP

Lateral Raises

Overhead Tricep Extension

 4 Day 5
ertrophy Pull - Power
Rep 70-80% of 1RM Weight
Barbell, Dumbbell or
8 to 12
Machine
8 to 12
8 to 12 Rows
8 to 12

8 to 12
8 to 12 Underhand Pullups or Lat
8 to 12 Pulldowns
8 to 12

12 to 15
12 to 15
Seated Cable Rows

8 to 12
8 to 12
Face Pulls
8 to 12
8 to 12
Barbell or Dumbbell
12 to 15
12 to 15 Curls
12 to 15

10 to 15
10 to 15
10 to 15
10 to 15
 5 Day 6
ower Lower Body - Strength
Rep 85-90% of 1RM Weight
4 to 6
4 to 6
4 to 6 Deadlifts
4+ AMRAP

6 to 8
6 to 8
6 to 8
Hack Squat or Leg Press
6 to 8

8 to 10
8 to 10
Weighted Lunges
8 to 10

10 to 15
10 to 15 Leg Extensions

8 to 12
8 to 12
Leg Curls
8 to 12
8 to 12

Calf Raises
6 Day 7
Strength Rest/cardio
Rep TYPE Time
2 to 3
2 to 3
2 to 3
2 to 3
2 to 3

4 to 6
4 to 6
4 to 6

12 to 16 steps
12 to 16 steps

6 to 8
6 to 8
6 to 8

6 to 8
6 to 8

6 to 8
6 to 8
6 to 8
6 to 8
 7
rdio
Calories
 Day 1
Upper Body - Hypertrophy
70-75% of 1RM Weight
Flat, Incline or Decline

Bench Press

Underhand Pullups or Lat

Pulldowns

Barbell, Dumbbell or
Machine
Week 3

Rows

Dips

Flys

SUPERSET

Reverse Flys

Barbell or Dumbbell

Curls

Overhead Tricep Extension

Overhead Tricep Extension
 1 Day 2
ypertrophy Lower Body - Power
Rep 70-80% of 1RM Weight
6 to 10 Front or Back
6 to 10
6 to 10
6 to 10 Squat

6 to 10
6 to 10
6 to 10
Deadlifts
6 to 10

8 to 12
8 to 12 Hack Squat or Leg Press
8 to 12
8 to 12

8 to 12 Leg Curls
8 to 12
8 to 12

12 to 15
Calf Raises
12 to 15
ET
12 to 15
12 to 15

12 to 15
12 to 15
12 to 15

12 to 15
12 to 15
12 to 15
 2 Day 3
- Power Rest/cardio
Rep TYPE Time
4
4
4
4
4
4

4 to 6
4+ AMRAP

6 to 8
6 to 8
6 to 8

8 to 10
8 to 10
8 to 10

8 to 10
8 to 10
8 to 10
8 to 10
 3 Day 4
rdio Push - Strength
Calories 85-90% of 1RM Weight
Flat, Incline or Decline

Bench Press

Barbell or Dumbbell

Overhead Press

Dips

Tricep Pressdowns

Overhead Tricep
Extensions
 4 Day 5
ength Pull - Hypertrophy
Rep 70-75% of 1RM Weight
2 to 3
2 to 3
Pullup or Lat Pulldown
2 to 3
2 to 3
2 to 3
Barbell, Dumbbell or
Machine
4 to 5
4 to 5 Rows
4 to 5

6 to 8
6 to 8 Close-Grip Pulldowns
6 to 8

8 to 10
Reverse Flys
8 to 10
SUPERSET
10 to 12
Face Pulls
10 to 12

Barbell or Dumbbell

Curls

Preacher Curls
 5 Day 6
rtrophy Lower Body - Power
Rep 70-80% of 1RM Weight
6 to 10
Squat
6 to 10
6 to 10
6 to 10

8 to 12
Speed Deadlifts
8 to 12
8 to 12
8 to 12

12 to 15
Weighted Lunges
12 to 15
12 to 15

Stiff-Leg Deadlifts
15 to 20
15 to 20
ET
Leg Extensions
15 to 20
15 to 20

8 to 12
Calf Raises
8 to 12
8 to 12
8 to 12

12 to 15
12 to 15
 6 Day 7
- Power Rest/cardio
Rep TYPE Time
4 to 6
4+ AMRAP

3 to 4
3 to 4
3 to 4
3 to 4
3 to 4
3 to 4

16 to 20 steps
16 to 20 steps

6 to 10
6 to 10

8 to 12
8 to 12

10 to 15
10 to 15
10 to 15
10 to 15
 7
rdio
Calories
 Day 1
Upper Body
55-60% of 1RM Weight
Barbell

Bench Press
Week 4(reset week)

Seated or Bent-Over

Rows

Shoulder Press

Pullup or Lat Pulldown

Tricep Extensions

Curls
 1 Day 2
ody Lower Body
Rep 55-60% of 1RM Weight
7 to 9 Barbell
7 to 9
Squat
7 to 9

Hip Thrusts or Sumo

Deadlifts
6 to 8
6 to 8
Walking

Lunges

5 to 7
5 to 7
Leg Extension

8 to 12
8 to 12
Calf Raise

10 to 12
10 to 12

10 to 12
10 to 12
 2 Day 3
ody Rest/cardio
Rep TYPE Time
7 to 9
7 to 9

7 to 9

6 to 8
6 to 8

8 to 12
8 to 12

6 to 10
6 to 10
 3 Day 4
rdio Push
Calories 70-75% of 1RM Weight
Incline

Dumbbell Bench Press

Flat

Dumbbell Bench Press

Dips

Flys

Tricep Pressdowns

Overhead

Tricep Extensions
 4 Day 5
h Pull
Rep 70-75% of 1RM Weight
6 to 10
6 to 10
Pullup or Lat Pulldown

6 to 10 Seated or Bent-over
6 to 10
Rows

8 to 12
8 to 12 Moto Rows

12 to 15
12 to 15 Lateral Raises

SUPERSET
10 to 12
10 to 12 Face Pulls

12 to 15
12 to 15 Dumbbell Curls

Barbell or EZ-bar

Preacher Curls
5 Day 6
Legs
Rep 70-75% of 1RM Weight
6 to 8
6 to 8 Hip Thrusts or Sumo
Deadlift

6 to 10
6 to 10
Leg Press

8 to 12
DB Walking Lunges
8 to 12

12 to 15 Leg Extensions

12 to 15 Leg Curls

10 to 12
Calf Raise
10 to 12

12 to 15
12 to 15
 6 Day 7
s Rest/cardio
Rep TYPE Time
6 to 10
6 to 10

6 to 10
6 to 10

15 to 20

8 to 12
8 to 12

8 to 12
8 to 12

12 to 15
12 to 15
 7
rdio
Calories