Strength Workout #3


3 Most Important Guidelines to Program for Maximum Strength | PART 1

Video taken from the channel: Zack Telander


At-Home Upper Body Strength Workout | FYR 2.0: Hannah Eden’s Muscle-Building Fat-Loss Plan

Video taken from the channel:


Week 3 Day 1 // Complete Full Body Circuit Workout // Strength + Cardio

Video taken from the channel: Heather Robertson


The BEST Split For Size & Strength (3 Full Routines)

Video taken from the channel: OmarIsuf


Week 3 Day 3 // Total Body Workout // Upper + Lower Body Exercises

Video taken from the channel: Heather Robertson


[Level 3] Intensive Full Body Workout! (15-20 minute workout experience)

Video taken from the channel: Jordan Yeoh Fitness


30 Minute at Home Strength Workout | Clutch Life: Ashley Conrad’s 24/7 Fitness Trainer Day | 3

Video taken from the channel:

Accelerate your gains in less time with this heavy, full-body workout routine. Build more muscle size in less time with these 3 efficient, full body workouts to maximize muscle mass, size and strength. It’s best to try to limit the exercises this day to 2-3 main strength lift and 4-5 accessory exercise, delivery a total set volume of 10-20 sets for main strength work and 5-10 for accessory lifts.

Real workouts for real people who want to gain, lose weight, or build strength. Working out three days per week is by far the most popular way to workout. While each routine has stated workout days ofMonday, Wednesday and Friday, any other three nonconsecutive days each week can be used. Workout #3 Store GET STARTED Banner Welcome Events Banner Welcome2 SST1 Welcome4 Synergy Strength and Conditioning, 1222 Quebec Avenue, Saskatoon, SK, S7K 1V2, Canada (306) 979-9348 [email protected]

At that point you may want to consider increasing the volume of the workouts or change up your routine to include more of a variety of equipment. This program calls for you to work out 3 times a week. Since these workouts are full body workouts, it is best to have a rest day in between your work out days. l am just getting started but so far this workout seems to be exactly what I need.

Would a good routine be Monday day 1 workout, Tuesday cardio, Wednesday day 2 workout, Thursday cardio, Friday day 3 workout, Saturday cardio, Sunday rest? My goal is to burn fat while gaining muscle. When you look at successful training plans the majority have one big thing in common they share a total number of reps between the mid twenties and low thirties.

Think about it: 3 x 10; 3-4 x 8; 5 x 5; 4 x 6; 6 x 4. But there’s one incredibly valuable scheme that is overlooked in these plans, and that is the flip side of the old three sets. Starting Strength Affiliate Gyms are the best places to train in the United States. Managed by Starting Strength Coaches who have been evaluated for their expertise in instruction and their understanding of the Starting Strength method, a Starting Strength Gym affiliation is your assurance of a quality training experience, whether you join as a member or are just in the area for the week. Popular strength training programs include, for novices, GreySkull LP, StrongLifts, and GZCLP and, for intermediate/advanced athletes, nSuns, Wendler 5/3/1, and the Texas Method. These are tried and true fully body training plans that will help you get stronger by exposing you to heavy weights and letting you add weight on a regular basis and.

Strength training, also called weight training or resistance training, is an important part of any fitness routine. It helps make you stronger and also builds muscle endurance.

List of related literature:

Circuit training does a decent job of building strength, and it can be a good substitute for an aerobic workout, especially if you start and end with a fairly long aerobic warm­up and cool­down.

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

To tap into a great array of strength-training exercises, cardio-workout ideas, and motivating tips, check out the complete exercise library at

“The Best Life Diet” by Bob Greene
from The Best Life Diet
by Bob Greene
Simon & Schuster, 2007

As you feel yourself getting stronger, add 2 reps every week until you are doing a total of 20 reps for each exercise (10 on each arm).

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Some examples of traditional strength-training exercises are overhead press, bench press, biceps and triceps curls, leg presses, leg extensions and curls, calf raises, and abdominal crunches.

“The Athlete’s Guide to Diabetes” by Sheri R. Colberg
from The Athlete’s Guide to Diabetes
by Sheri R. Colberg
Human Kinetics, Incorporated, 2019

Strength comes from muscle resistance exercises—like simple calisthenics, push-ups, pull-ups, and sit-ups, and from working with weights.

“The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change” by Stephen R. Covey
from The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change
by Stephen R. Covey
Simon & Schuster, 2013

Strength-training activities, such as lifting weights, at least two times a week keep your body strong for sports and everyday living.

“American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition” by Roberta Larson Duyff
from American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition
by Roberta Larson Duyff
HMH Books, 2012

The most common exercises for building strength are squats, lunges, push-ups, etc.

“From XL to XS: A fitness guru's guide to changing your body” by Payal Gidwani Tiwari
from From XL to XS: A fitness guru’s guide to changing your body
by Payal Gidwani Tiwari
Random House Publishers India Pvt. Limited, 2011

A common strategy is to divide the program into upper body “push” exercises (i.e., chest, shoulders, triceps), lower body exercises, and upper body “pull” exercises (i.e., upper back, trapezius, and biceps).

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

One-repetition maximum lifts and stroke-simulated pulls on a swim bench are excellent for evaluating changes in strength.

“Swimming Fastest” by Ernest W. Maglischo
from Swimming Fastest
by Ernest W. Maglischo
Human Kinetics, 2003

Strength Training for Women.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
Telephone: +1 (877) 492-3666

Bibliography: oktay_bibliography

View all posts


Your email address will not be published. Required fields are marked *

  • Yo, just wanted throw a quick thank you on here. I’ve been hitting the gym (what I thought was) hard for the past year or so and felt like I was plateauing a lot quicker than I should’ve been. I foolishly wasn’t doing any programming and getting everything else right. At this point 225 x 3 was about all I could do for squats and my bench was horribly low. I’m on week three of the 3 days a week plan (I’ve modified it slightly to fit me but I’ve kept all the compound rep ranges the exact same and otherwise have followed the correct RPE each week) and my numbers are skyrocketing faster than I thought possible. Today is my medium day and hit an EASY 265 x 5 on squats and 150 x 8 on bench. Previously I couldn’t even hit a plate for reps on bench. My deadlift has gone up a bit too but since I’m working out from home I’m using a standard bar and not an Olympic one so it’s waaaay more difficult and I had 5 x 3 260. Anyways I never thought my numbers could go up this quickly and my CNS has adapted so well to the heavier weights and higher volume. I plan on running one more cycle of this after my deload next week. Thanks again man!!

  • Things I found hard today. Squats. And the music is mental sometimes it makes me feel angry �� must have worked something out though cos I’m sweating and calm now!Couldn’t do it all. Legs are like jelly and those power jacks are THE DEVIL ����

  • Oh my goodness, hardest workout yet �� thinking it might be because I didn’t drink enough water today? Anyone completely dead? Fell flat on my face twice because I was just that tired. But loved it, I love how powerful I feel after completing a workout! Thank you heather ��

  • I love your program Heather and some exercises are harder than they look…haha but I get trough it and feel so much difference already compared to week 1:-). Thanks for sharing this free of charge.

  • I have always worked out but was losing focus. This is perfect for me! I love all the flexibility to prevent injury. Thanks for helping me to move forward ❤️

  • Wow, what an intemse routine!
    By the end, I ran out of my complete energies…

    Sir, when is a good time to level up? For about 2 months, I followed the level 2.5 routine, now when I am fairly comfortable with L2. 5 hence started this one.

  • Love these workouts, I’m so happy I found them. I especially love the stretching… as someone with previous injuries, it makes me feel safe and supported, but I still feel like I get a great workout.

  • I just want to say that I did 3 exercise of the days. In one day. It was fulfilling as I need to lose weight. I actually reduce weight.

  • I have nothing at home but my body weight. I am still following by doing what I can do. This is good workout doesn’t require much time. Day three is easier then day day two but the athlete was struggling at the end probably they filmed day two and day three together.

  • can someone help me I was doing the cobra triceps extension and it really hurt my knee I had to flip over cause it felt like I dislocated my knee even today I can’t walk properly or move my knee around freely sorry for bad grammar

  • This workout didn’t just pass through my body, it helped me to be conscious of myself and opportunities of my organism. It was great, my consciousness has been transformed.
    Before I wrote down in previous comments that workouts become all easier and easier. However today I found out that I stay at the beginning of my challenge: arms and legs got hot, after heated up, the end burned. It was fantastic.
    Thank you, Heather, I have never been fearfully pleased!������⭐

  • I have the 3 first days working out and I can feel my muscles this is a good workout nice videos thanks for the videos I feel good������

  • This is nuts to squat, bench, and deadlift on the same day. The big lifts should anchor your routines and be done first because they tax your body. They shouldn’t be done back to back on the same day. These routines aren’t realistic and are just going to discourage people.

  • Scoffed when you said progressive overload, but as soon as you pulled out prilepin’s chart and talked about relative intensity you won me over! Admittingly I didnt understand all the math before this video, but from my experience, you have to train relative to your best. The body doesnt care if it is 10 pounds or a hundredall it knows is heavy or not. Almost noone considers the relative intensity when they dicuss progressive overload, drives me bonkers. Pretty much any athlete-, once they hit the medium advanced levelcannot handle progressive overload for long. It would destroy their body with volume unless they started super slow (ie jim wendler 5/3/1only using 85-90 percent of your non stimulated training max which ends up being about a 80-87%starting point when done right and even then it’s a good month before you go up by just 5-10# on your lifts)..

    +subbed, nice job breaking it down:)

  • This can’t be serious. Nobody needs that much volume. Not enough intensity. Even the 3 day plan is too much for anyone who has a life outside the gym. Imagine having a manual labor job and doing cardio/gpp on top of all this…

  • I Just completed week 2 and i’m so proud of myself thanks to you!! Your program is a killer i love it! i look forward to week 12 and see the change on my body ^^. Thank you Heather

  • I’ve mostly used a program that has you increasing the weight the next workout by a certain amount, how you go about increasing the weights after week 4?

  • Hi Jordan, thank you very much for your videos. I’ve a question: how many times a week would you recommend me to do it? And alternating it with what?

  • I’ve done a few up to L4s of Jordan’s workouts. I was busy today so decided to do an easier and shorter one. Saw this L3 and thought, Great! What a liar Jordan! This is a tough L3! Keep up the good work dude!

  • I’m gonna try and do these workout and log the calories for anyone who’s interested in the number range. Remember every body is different!

  • I’ve always just been into weight lifting and couldn’t imagine that doing just 30 mins of intense work could ever be enough but let me tell you, you have completely changed my outlook on well being and keeping fit. I feel more empowered each time I do your workouts, thank you!! This one, in particular, kicked my butt, I loved it!

  • Am repeating this program for the second time, its amazing how now am in position to complete the different raps which I couldn’t do in round one. Amazed on how much strength i have gained. my results are amazing, my goal was to gain weight and in round one I was able to move from 53kgs to 63kgs, a 10kg increment. goal achieved and I looked amazing. I just wanna maintain it now. Thank you so much heather no longer a skinny gal, very well toned, ooh I can type the whole day.

  • TBH…my whole body will be aching very sore legs n back etc after squatting and deadlifting 3×5 lol. How TF will I be able to sqauf n DL again in 2 days?

  • Workout complete! The transitions are a bit fast for me, I’m struggling to change weight and get set up in time but other than that, this was a good workout! The pause button comes in handy. I’ve been on track for 3 weeks now and am not bored or dreading to workout which is great.

  • I do not skip any workout till now even when i am so tired from the day and the kids l keep telling myself it is all about your mindset, thank you so much Heather for this program from egypt ❤️❤️����

  • Week 2 Complete!! Thanks a lot for these great workout!! Im so happy do it these workouts because it is not a matter of quantity of time, it is a matter of quality of workouts!!! Thanks!!!

  • I’f I’ve been training for about 7-8 months (half full body and half PPL split) do I belong to the “late beginner” category? Considering the 4 week split as I want to try something refreshing but I wonder if I will recover fast enough from so much squats and bench.

  • Ok, what about lifters with 7 months off the gym? Should I go straight to 5 days program or start with 3 days split and then after for example 4 weeks move to 5 days split?

  • She is a He. Look at the hip section. That’s a man’s body. REAL WOMEN! DON’T TRY TO COMPETE WITH A MAN DECEIVING WOMEN PRETENDING HE’S A WOMAN.

  • Week 3 Day 1 DONE! (Take 2) For the first time sine restarting this program, I felt strong today. It was still a hard workout but I felt much more capable!

  • This workout was spook hard. I couldn’t even do the 2nd jumping jacks. My body couldn’t push through today. I did the 3 rounds with modifications on the 3rd. 4th was a no go. 1 hours later I did the 10mins ab workout. No idea what happened to me today.
    I am hoping I will get through week 3 day 5 tomorrow. ��

  • Fantastic workout as always, one suggestion though.. add a few seconds in between exercise with weights & exercise ball so we have enough time to set up than rushing.. 3-5 seconds would help. Thanks for sharing your knowledge!

  • Having a program like this has really helped me to be consistent, though I mess up some of my rest days I’m still going! Praise God. Those weighted punches and sumo pulses killed me. Thank you x1000

  • This one is the first one that I kind of felt like I had to throw up for a second after the high knees. I really pushed it hard on those though.

  • Love these workouts. On week 3. I’m moving through grief of loosing my husband. A more generalized music selection besides love songs would really help my motivation.

  • I love these full-body workouts so much. I can’t do HIIT workouts or anything with jumping because it aggravates my adrenal hormonal imbalance, but I sub the jumping out for a low impact version. Thank you for creating these free workouts!

  • I did a 3 day split with 31-60 sets per session for 4 weeks �� Very taxing which is why I got curious for different three day setups ��

  • Push ups with side planks-psyche! its push ups and side planks with weights! Is was great. Thanks for the workout routine. It is helping me stay sane while I stay at home. All the best!

  • Just want to check what are the weights you use for each work out? Would be great if you can put an indicator of how heavy are the weights you’re using:)

  • I am doing the 3 day split and I’m seriously feeling it less than a week in. Here’s the question: How much do you raise the weight by each day and each week? +5lb each workout?

  • Week 3 Day 3: My metabolism is speeding up enormously and I now can’t get through the day without at least 1 snack between mealtimes. My body is becoming an efficient fuel-burning machine!

  • Level 3 completed today but it took me 45 minutes as I focused on both quantity and quality. I mean maybe I am doing one exercise alternate toe touch I complete 10 repetitions both sides. Yeah, it felt good as well as exhausted. Thanks…:)

  • Can’t do this today. 2 days of jumping around and my legs are jello and sore. These chicks don’t take into account how much weight some of us have on our legs.

  • Not gonna lie Omar I’m loving this routine, I’m currently doing the 4 day Split and feel amazing. Also with your Raskol launch on Friday, I think some of those are gonna increase my gains considerably, cannie wait

  • great video. i had a questions for you guys omarlsuf and the public, how can i maximize gains on a 3 day splt if im a competitive mma fighter? with the corona virus i have around 6-7 months to get my body looking like paolo costa lol im 5 9 165 pounds 16% bodyfat. cutting down to 10% body fat to be lean and mean then looking to add a 10 pound lean muscle gain. i compete at 145 but will walkaround 155

  • Thank you so much! Love this video and you’re so sweet. ��
    I just feel like I really need to tell you something. You are absolutely loved beyond any human capacity. Yahusha(Jesus Christ) loves YOU and wants to know you. I care about your eternity and He wants you to repent. A lot of people have been deceived by the devil to think that sin is no longer serious and that all we need is to believe in Yahuah(God) but even the demons believe in Yahusha but yet they’re not saved… It is written that a friend of the world is an enemy of Yahuah. ” Let Yahuah be true and every man a liar”, most preachers are not preaching the truth that sin leads to eternal torment in a very real place called hell. There are too many people deceived into thinking that once you’ve said a prayer, you’re saved even if you continue living the same sinful life. Yahuah hates sin and it’s never stopped being serious. Sin leads to hell and I’d never want you to be deceived thinking that your good works of being a ‘good person’ will save you. We need Yahusha, without Him, our good works are as Filthy rags according to the Bible.
    Yahusha is knocking on the door of your heart and is waiting on you to open to Him and believe that He is the only begotten Son of Yahuah. Our Heavenly Father is not willing that any should perish but all come to repentance. Yahusha is the way, the truth and the life. No man comes to the Father but by Him. May Yahuah bless you and may you seek Him and truly repent and sin no more to become true children of Yahuah. Have a beautiful day ☺️

  • No matter what split you choose “recovery” is the key to “natural” gains, so you have to be careful with the “volume”. Just saying.

  • Real body beater. Great workout, can be done in the house. Lovely video Jordan. I watched another video somewhere that says these type of back extensions are not good for your back so I modified them…..just in case.

  • Hey Zack quick question. During the preparatory phase of a macrocycle wouldn’t you want the relative intensity to remain high (85%-95%, excluding deload week)?

  • Appreciate all the comments below. I enjoy your variation of music as well and that I don’t have to worry about the language content. very dignified for all ages to enjoy.

  • So I saw this and began making my programming like this two years ago. I only recently started watching your videos since you did a colab with Juji and Tom, and since I never saw your face in this one I never put it together it was you. I’ve been programming with a similar kind of methodology of tracking intensity and relative intensity and it’s helped immensely. I know credit should go to the research you cited, but it was you who brought it to my attention so thank you very much!

  • Love this! I’m absolutely dripping! I can’t believe im saying this but I get excited on the mornings I do your workouts. Thank you!

  • Hey Omar I wanted to ask what weight should I start with because I’m a pretty skinny guy and I weigh about 110lbs. Also, I can only go to the gym on Tuesday & Thursday. (5’5 in height fyi) I don’t have weights at home so I could do the bodyweight exercises during Saturdays. Thank bro, hope you can reply whenever you’re available!

  • Many thanks i been onto days 1 and 2 for over 2 weeks, now moving onto Day 3. Halfway through it and wanted to say a big big thank you guys (i cant believe some internet trolls writting silly comments nevermind). Anyone actually working out will surely love this and benefit. Its the first ever channel i subscribed! Ever.

  • So I started doing the 4-day split and I feel like I’m fucking dying. Squatting 4 times a week and deadlifting this often is just zapping my nervous system. Idk if i just need to build up to it but it feels like I am doing so many compound movements in one workout.

  • I’m in this day of my program and was wondering what else can I do to complement this workouts, I would like to have a longer routine, thank you. Also, this workouts are amazing.

  • I wish I knew how many calories this burned. It would be helpful to add this to your description so we can log it into our calorie counter app.

  • There are a few factors in ways to treat sciatica. One plan I found which successfully combines these is the Fergs Pain Ease (google it if you’re interested) definately the most helpful resource that I have ever seen. Check out all the incredible info.

  • Ever since you posted this, I decided to give it a shot for the last week. I have to say this is a very well put together program(the 4 day). One comment that I have so far though is that since you’re doing so many compound movements in a day, it is relatively hard to progressively overload on all of these lifts, especially OHP because by the time you get to it in your workouts, you’re already gassed from the 5 before. But overall great lifting program.

  • 2nd day doing 5 day split… Ohhh fuck.. My legs feel like the muscle is coming off the bone. Ive never had to slide down stairs… BUT thank you so much for the skeleton for training and all the content you provide.

  • Week 3 day 3 Completed! i really appreciated this workout. It was well thought out. Noticing that now that I am in my mid 30s what I eat comes up during my workouts. I keep a balance diet but during the quarantine I crave things that I do not regularly eat. I am going to shift focus to tha as well!

  • Day 3: feeling fit and pretty warm
    I usually close all ventilation in the house for that gold sweat
    I can go more but will choose to be lazy

  • I did Monday for the 5 day split, not sure I will be able to front squat 3×5 tomorrow, only did 225 for squats on Monday. is it better for me to do a 4 day split?

  • Man,thats too much on a paper,not in reality. Deadlifts all over,squats 5×3,3×5 or whatever. If you manage to to follow all neccesary parts of rest,food and (for all of you,that foolows this one obviously) bunch of supplements maybe. And,that would be if you dont do anything besides that,especially something that demands your energy and additional effort. Too much of that “neccesary basic” exercises and not structured toward individual possibilities and needs. Not to mention that those are “just exercises” (sort of speak)where are all the potentialy needed isolations,correctional exercises,weak links,mobility,possible flexibility (with all those basics,it should be avoided),etc…

  • Your videos are great… have to say this is my favourite one, thanks!

    Any recommendations/decent replace for how we could do leg curl and leg press if we don’t have access to the machines as I have a home gym so can’t do either of those.

  • Surely if you did 10,000 chin ups (supinated grip) instead instead 10,000 pull ups you would grow your biceps if that was a goal?

  • I follow you since 2013. Since the time i was 20%skinny fat to the time of my current lean jacked dude. Never been into commenting much so I’m sure u never saw my name and may never will but i want you to know you are highly appreciated and loved. And you matter a lot to the gym bros community. ������������

  • Those programs are strength based,not many people want to squat bench and deadlift(i do) The volume is also very low on all every muscle,it only has enough volume-intensity for the big three.Pretty good-basic for a free program tho.

  • Hi just started this and loving it used to body build in my 40’s now 58. Great stretching at the beginning do you recommend stretching at the end of the workout as well? Thank you!

  • How do you warm up for all these workouts?
    When I lift I have to kinda focus on specific muscles and then I have to warm up and increase the weight up since I don’t wanna get injured. Will take a long time?

  • I dont know man these routines WOULD work if youre unemployed with somewhat supportive parents (9 hours sleep, consistent sound nutrition)

  • Used to train like this then stopped making gains..made more gains goin high volume on everything including compounds strength went up to

  • I think she’s amazing �� but I don’t do well with all that talking and yelling.. just timer and great music will do for me… but I still think she’s amazing

  • Hello from Egypt ����..I enjoy your workout and I am so appreciate it..I am in my third week and I am looking forward to complete the challenge

  • I don’t love these programs. It’s a lot of volume. In the three day split: Why are you deadlifting twice in a week without any variation? Why are you deadlifting two training days in a row? You say nothing about intensity for these either. If you’re training training 80-90% 1rm on the compounds, I think you’ve underestimated the time it would take to complete these workouts.

  • Way too much volume for most naturals. Holy shit. 20 sets per week per muscle group is the maximum recoverable volume for most people for quads. Maybe a bit more for back and chest, but certainly wouldn’t want to be at the max for all muscle groups at once. Those are volumes you would work up to. No wonder Omar doesn’t look like he lifts most of the time. Prob never recovers.

  • Struggled a bit today due to feeling sick in the stomach. However, it seemed somewhat easier and I feel I could have done it 100% the same as the video if I felt good

  • This is the part I get wrong. I would change the set and reps depending on how I feel on the workout today. I still getting strong but I’ll plateau then I’ll hit a PR in the next week. I need some help b

  • Hiii! I did this your workout for 2 weeks and I love it!!! Thank you very much! But i have a question, i was not alowed to sport for one week because of health issues, should I start again or keep doing next excercises (start with 3rd week)?

  • loved it! Really enjoying using my retro stability ball again with your fun exercises Heather, THANKS SO MUCH. Loving these full body workouts, (the HIIT CARDIO not so much 😉

  • I just wanted to say thank you for this videos. This has been my second round doing it and is still hard but I am loving each day and weeks. Thank you so much you have changed my life.

  • I Heather, I’m from Portugal. I’m starting the 3rd week of your 12 weeks challenge and I already fell good results. I usually do lots of sports, but now I’m recouvering from an acident. So thanks for the excellent workouts you organize forall of us. Kiss.

  • @ 4:24 there is a typo where you described RIR 1 as: “keeping two good reps in the tank” clearly forgot to edit it after copy+paste from RIR 2. Hope that’s helpful! Thanks for the program Omar, I will be trying this out starting today and and hopeful for the big gains

  • First workout using my new apple watch! �� Loved this workout, was the perfect balance between strength and cardio!! Man I’m sweating!!

  • I started this on July 1 and I’ve really appreciated it. Agree with the comments below-it’s nice that there’s no talking, and you can rely on the beep to let you know when to switch.
    This one (Week 3 day 3) was the hardest (=best) yet!

  • I finally figured it out after a while thinking. Will definitively try this out with squatting 2x per week for 3 weeks. So excited to try it out!

  • I havent worked out since I was 18. Had a rough start getting married so young and starting a family. When I got divorced everything went down hill. I am 32 now and I can say I honestly feel like I have close to the same endurance that I had when I was younger. These exercises have helped a ton! thank you Ashley:) Loving my results

  • I really love Hannah’s body!! Soooo lean n toned!! Also she is sooooo funny n notty as well ������ guys got bully from her sometimes ������ hahaaa…

  • Third week began vigorously and briskly.
    Last weekend I had a enjoyable pain in my muscles�� of arms and I made a short workout for strong arms of Heather. I got better after.��
    This morning had working pace.
    Apparently my body and my soul accustom myself to new load-on and new lifestyle. Me cup of happiness is full.
    Thousend of thanks from Russia (Novosibirsk), Heather.����
    You are the queen of fitness workout��������

  • Question, say I hit legs twice a week, but I be hitting 4×6 for both those days, or would I divide it 2×6 and 2×6 for both those days, or just hit one leg day all together at 4×6?

  • I have a couple of questions please help me!
    1) I do hiit twice a day ( The hiit session I do in the morning is of 10 mins and I do it on an empty stomach and the hiit session I do in the evening is the current one which is of 15 mins) and 3 times a week. Is that ok?
    2) I do weight training 3 times a week for 10 to 15 mins and only once in the evening, in the morning I do light cardio, is that ok?
    My brother says that I should do hiit only once a day and I shouldn’t do it on an empty stomach, should I listen to him?

  • I’m usually really busy so I went with the 3 day split. But the thing is, it’s been a while since I’ve lifted seriously so I’m not really as strong as I used to be so I’m only able to squeeze in half of the workouts he put on for the 3 day split but I don’t hold back everytime I work out. Is that alright? Can anyone give me their thoughts.

  • Shout out to the cameraman for the angles. In the video Jordon looked like one of the characters of #Fortnight and gaming I mean exercising as one. Music �� was like I don’t know what to say…. Speechless. Best Jordan Yeoh blog until now.
    By the way exercises are challenging. Definite try and will talk after doing it. Thanks….

  • I’ll die if do one of the routines, too much volume, and too many squats and deadlift in a week. And Idk how I feel about squat and deadlift 2x in a consecutive day.

  • that wasthe most intense class from this challenge. i so proud of myself i did it. I’m getting stronger, it is so wonderful. thank you you are such a blessing

  • Geezus her voice motivates at perfect timing ��
    Day 2 is unreally crazier than day 1
    I’m a guy that seldom sweats even in broad daylight and today was the most I’ve ever seen myself in gold sweat
    I’m aged 30 and skinny fat since a decade
    This workout is perfect as it doesn’t affect the central nervous system overtime unlike gym where you stop going due to fatigue
    With this routine I felt motivated everyday
    I’ve been doing day 1 thrice in a row thinking I was supposed to follow the same workout, today Ive experienced day 2 ahhhh!!! Sppechless
    This is pure honest feedback
    This made me flexible and helped me with depression or social anxiety
    What I can assure if you are skinny fat please try this out
    Thank me later and God Bless the body building woman for making this diehard 3.0
    Towards the end I high fived my bed and my phone fell cracking my screen and this finding is still worth it:) Hope these videos are available free till 30 days

  • if you could give concrete formulas it would’ve kept the information a lot tidier and easier to follow, and i must admit i got really confused during the video. otherwise good video

  • Week 3 Day 3 completed! This work out really killed me! Just when I thought I was getting better at my endurance this workout went… NOPE NOT ON MY WATCH. Hahahahaa killer work out forsure. I’m drenched in sweat. Can’t wait til tomorrow. Literally the highlight of my day is working out to you Heather. Thank you:)

  • Week 3 day 1! I have been working out for many years but during this time I need a sense of community when working out. This programs motivates me because each workout is a daily goal accomplished! Thank you for making it accessible!

  • I can’t believe I finished this video today. Had a really active day (nearly 20k steps) and been dying before even starting this workout. But I pushed myself to do it! Couldn’t give my 100% but for me working out at all on a day like today is a win ��

  • good video, but in your sets and reps table you put a percentage sign in the column title and also in each cell, which is unnecessary and doesnt make physical sense. What does 75%% mean? I know this is pure pedantry, and the video’s actual content is great either way

  • Time Stamps

    30 Secs Sprawlee 2:50

    30 Secs Bicep Curls 3:20

    Rest 60 secs after 2 continues sets

    30 Secs Plank Shoulder Tap 5:50

    30 Secs Wide OHP 6:20

    Rest 60 secs after 2 continues sets

    30 Secs Tricep Pushups 8:50

    30 Secs Bentover Reverse-Fly 9:20

    Rest 60 secs after 2 continues sets

    30 Secs Front Raise 11:50

    30 Secs Lateral Raise 12:20

    Rest 60 secs after 2 continues sets

  • Hi Hannah! I am a 53 year old mother of 2 adult children and a grandmother of 8. No one believes I am 53 yrs of age. I am always told I look like I am 40 yrs old. I have even been told I look to be in my late 30’s which I do not think so at all. LOL! I found your workout videos a few days ago and I LOVE THEM!! I JUST LOVE YOU!!
    You motivates me BIG TIME!!! I hate the informercials constantly interrupting. I have decided to take before and after pics to track my progress. I would love to send you pics of my results. I will weigh myself and take pics every 2 weeks for 2 months. I will workout with this workout, the workout for lower body and cardio. I see a Core & upper Body workout by you.

    I will do that one as well. I will work out twice a day hardcore for 4 days and the 5th day I will do a light workout and rest for 2 days each week. One of my main focus is to get a 6 pack which I feel will be a HUGE surprise if I can achieve it because of my lower part of my abdomen has a little bit of loose skin due to I once lost weight extremely rapidly. I don’t want to have a tummy tuck so I will work hard with your workouts. I don’t have a BIG tummy at all but I want it TIGHT AND RIGHT!! I have gained 20 lbs between August of 2019 and now due to a broken ankle and then hip pain that cause my hip to get stiff and inflammation.

    So with my recent hip issue for 2 months I gained 10lbs of the 20 lbs I gained all together because I was not able to exercise. I just started working out again about 5 days ago. How can I contact you to send you my results? I have to get ready for a RED CARPET EVENT for the release of a Movie called “FINDING BOAZ THE MOVIE., I was blessed to have a role as a supporting actress.

  • This video is great!! Thanks for posting. I’m thinking of doing it at home. But how many times per week I should do this exercise?

  • Hey man, thanks for the great video! Love your content. I had a question for you not sure if you would but gotta ask. I am a rock climber, and training grip strength is the meat and potatoes of our workouts. Would these programming techniques work with forearms? They tend to plateau and become impervious to any soreness quickly and are one of the weird training muscle groups like the calves or the core. I know that the programming principles would work for things like pulling and leg strength, but wonder about forearms. Would be dope to know. Thanks!

  • do u mind me asking what tyoe of microphone u guys are using I’m tying to get one compatible to do online for instagram and youtube. Thanks so much!

  • I’ve done your 6 day at home workout and have been doing the 12-week from the start. This workout kicked my butt the hardest with the sumo squat pulses and shadow boxing…wow!!

  • Best HIIT training online! Thank you,Jordan, for all your videos! Kids love to follow up as well. That’s my first youtube comment ever but really wanted to aknowledge how cool the sessions with you are. Keep it up!

  • The individualism is nice, however I feel completely overwhelmed by the information. Maybe you’re just too fast for my brain, but I found it quite hard to follow

  • I am a exercise student and in none of my classes have they gone into relative intensity like this. We just had to build a year long training program for a sports team and this was never taught.. like what??

  • hey Heather i am doing your 12 week challenge but today is my week three and a one but I have a neck pain so can you suggest from your exercise and how can I change my exercise without disturbing my week schedule

  • Hey man interesting video. My question tho is i dont understand some things in it. But mostly the relative intensity thing. The whole concept about it i cannot comprehend. Because you are talking about 85% which comes from the intensity chart. But on the week after you say -,85%*-,85% again. It too much talking in percentages. Could you perhaps give an example with 1RM=100kg on the squat?
    I really want to start doing this for my deadlifts squat and bench. Because i think its a good way of increasing my weight steadily and gaining the strenght.

  • You mentioned at the start that rest times had to do with intensity. What sort of rest time between sets should we have and should it vary at all?

  • For me I felt like there was to much lower back volume in these programs. I will probably do a different squat variations on the deadlift days and less bent over rows.

  • Excellent explanation of some very complex topical material. I’ll have to watch this again. It was more complex than I understood.

  • Would this be applicable to non explosive absolute strength? I know that question kind of answers itself, but I also know prillepins chart was made for weightlifting movements and to keep explosiveness high.

  • I disagree with the most of ghis video and more specific not with the guys of this chanel but with the peaople that came out with these training methods…yes you must train in high intensity to increase max strenght of course but NOBODY can schedule the progress that suppose to be made beacause every human is different than the other, you cant predict the progress in a peice of paper,its more about the feeling just like they said in the video…btw some may progress very quickly some may not,some have greater genetics in strenght and some dont,bottom line i dont want to disrespect anyone i totally respect the research that been made by these people but i disagree with scheduilised training because it dos not work on everyone…for example i have been training ONLY singles in every exersice and didnt really workt out as i wanted, i ve been training 3 to 5 reps to my max,i ve been training 10 reps to my max with different sets rest etc and from all of these experiments i have come to a conclusion that FOR MAX STRENGHT someone must work from 1rep max to 5 reps in high intensity and maybe 8 reps in some cases with AT LEAST 3 minutes rest up until your heart rate is low and genually you ve rested…somr tines it takes me 8 minutes to rest when i train in ver high intensity,time of rest is very important for STRENGHT training beacuse MAX means full effort but full effort costs a lot of gas so you must reful completely before you empty your tank again in another max effoft…some people think that the burn they feel and the tierness in good for max strenght beacause they think “i am dead i must of did a great job” that is true in a marathon or strenght endurance but in MAX STRENGHT TRAINING this idea is wrong,you must take a nice good rest and give it all out no matter the reps as long as it dosent succed 8 reps beacause then you may start to work strenght ENDURANCE and not max strenght beacause you may enter that aerobic window and strenght works with ANAEROBIC situations in other words max strenght = full effort for short period of time /big rest+repeat several.times….BUT the important thing is to pick i number of reps weither is 1-2-3 or 4 or 5 it dosnt matter but not too high reps and work at this number of reps for 4-6 sets even more if you can or like it but i.dont suggest it, in HIGH intensity(in your main phase of training not in warmup or something else,warmup may be from 5 to10 reps just to wake up it dosnt matter really) UNTIL the weight becomes EASY to lift…then you add weight and stick to the number of reps you chose until it becomes easy and same thing goes on and on…and of course pick a nice quantity of days to train really heavy only like 1-2 maybe 3 reps max just to test your self and push it to the limit beacause its importtant to train really heavy some times IN STRENGHT TRAINING…and of course this type of training it works much better at the multijoint movements like squats deadlifts bench press pull ups etc not bicep curls and those excersices (these can be worked with 5-8 reps and thats it)….snatch and clean and jerk dosnt count in this purticular training beacause these movements are single rep by them selfs,in snacth and clean n jerk you just train with % not reps in that i agree with the video but in strenght training i disagree with the video and i belive that what i wrote above about STRENGHT TRAING is much better…no disrespect to anyone please try it it works beacause it is not schedualised but its an analogic intensity to every different people of sertain reps of choise wich means no matter what if you stick with number of reps in high intensity for 4-6 sets(untill beacomes easy) and good analogic big rest you will increase your max strainght for sure,make sure you train 2 times a week at least the same movement or exersice…in other word this method is called progressive loading in high intensity (until becomes.easy ) i dont just thought about it its actually a method and in my opinion is the best for the increase of MAX strenght..have a nice day

  • Maybe you be reading this comment, but how would you determine the relative intensity on a complex movement let’s say a snatch high-pull + snatch? Would you simply count this as 2 reps and base it of your 1RM snatch or just as 1 rep basing it of the complex 1RM?

  • Tq omar. I will be trying out the 3x a week split but I might not finish the routine bcs of the pandemic I can only gym for 90mins. Been following your channel for 4-5years. By far one of the best informative channel for gym beginners n intermediates

  • Hey mate this video is great, it’s answered heaps of questions I’ve had over the years about difficulty gaining momentum in training. I was wondering what the thoughts are on programming squats multiple times in a week, and the increase in Relative Intensity do you keep the increase in RI below 5% per week, no matter the sessions. If I was programming 3 squat sessions a week, would I go something like 71, 73, 75% RI throughout that one week? And would you split those workouts into light/moderate/heavy?

  • Week 3 Day 1 COMPLETE! Omg that “All Around The World” Work out really killed my arms! THank you so much for this. I really felt it in my arms.. which is where most of my fat likes to stick. Thank you so much for this workout sesh Heather! Youre the best:)

  • Thanks so much for this super-helpful video, Zack. But how long would it take to recover from a max math session? I need to know when I should attempt to watch part 2.

  • LOVE to hate your workouts. I have been doing several of your workouts over the past few months and have loved all of them I decided to start your 12 week program and am now starting week three. Love how you keep everything fresh, new and different. You are THE BEST. Thanks for what you are doing to keep America healthy.

  • But how its possible to clean and jerk 257 kg and one year after, you struggle to do the same with 235 kg (Mart Seim). Ive seen this situation in many weightlifters, maybe due injuries?

  • What I’m wondering is that the start intesities are super low: Like, 70% ORM for 6 reps is not even an RPE of 6. How is this going to have any effect, if it’s not even warm up weight?

  • Man I did NOT think I could do that one legged push up but my body just picked itself up! Amazing! (obviously without nearly as much grace and frequency as Heather but ya get my vibe lmao)

  • Love your workouts Heather, today’s was tense and lots of �� I have doing your workouts from week one. I’m so glad I managed to stick it to week 3. I can’t wait to do week 3 Day 2 but don’t seem to find it�� carol from Ireland xxx

  • I love Hannah, but it would nice if she doesn’t have to swear as my kids can’t watch with me, asking me: “Mamma why is she swearing?” But all the credit to her, she’s a beast and works for everything she has.

  • Oh that was hard! I hate anything that has to do with inner thighs, lol, I feel the burn way too quickly. Feels great to finish though ��

  • So when actually applying the percentages of our 1RM to use in training: say my clean 1RM is roughly 195 lbs, and I wanted to do triples. So I would do 195*70% then divide it by 93% (The chart says 93% = 3RM) for the working weight?