Thank you for joining the SQUAD! The goal of this section is to provide SQUAD members with a new workout plan each month. This section is updated monthly with a different workout plan for you to follow and learn from as the year moves on. These workout plans may be focused more on fat loss, strength, muscle growth, athletic performance, or overall health. These workout plans may not always fit in line with your specific goals or even go together. They are not part of a yearlong plan, but instead, they are something different for you to learn from each and every month.
Feel free to pick and choose workouts or exercises from these plans to add to your own custom training plan, or follow these plans exactly as they are written. The workout plans in this section will change monthly and they do not store in a library. If you like a plan, then make sure to make a copy of it before it changes. If you don’t understand an exercise, then check the Exercise Library section of this membership and see if that exercise is available.
This section will also help you continue to have fun in the gym by offering a new workout each month! Even if you don’t follow these plans exactly, make sure you read through them and see if something interests you. You may learn something now that you can apply to a future plan later. This section should help you keep your workouts new and exciting while teaching you something new each month.
Remember, the most important aspect to any of these training programs is the dedication and intensity that you apply to them. Any workout can be catered to help you target specific goals, but the real truth is that all workout plans will work to help get you in better shape if you apply the proper intensity and focus. You may need to modify plans in the future to target specific goals, but as long as you work hard and apply yourself to any plan, then you will see progress regardless of whatever plan that may be.
Let’s get started!
SQUAD MEMBERSHIP WORKOUT PLAN NUMBER 1
Thank you for being part of the SQUAD!! This section contains the monthly workout as part of your SQUAD membership. These workouts are removed and replaced monthly so make sure to save any information if you want to follow this plan for longer than the month that it is up!
Each monthly workout, as part of the SQUAD membership, will be focused on specific things and will be outlined below! It is my goal to help you learn different training techniques and philosophies through these workouts. I highly suggest that you read through them each month just to see if you can pick up any new tips and tricks that you may not have known. You could also follow each workout plan month-to-month so that you always have a fresh workout!
Let’s get started!
The goals of this workout plan are hypertrophy based. This means that this plan is designed to help you build muscle above everything else. There are some exercises focused more on strength than building muscle mass because strength and hypertrophy typically work well together. These will be the heavy compound movements (powerlifting movements). You should see added muscle mass and increased strength in the powerlifting movements while you follow this plan.
If you want to follow this plan for fat loss then you will need to include more cardio and make sure that your nutrition is in line with your goals. I will have cardio suggestions outlined later in this plan to help with those focused on fat loss. Just know that this plan is not fat loss focused, so any fat loss goals associated with this plan will be secondary to strength and hypertrophy.
This workout split is a common 5 days on 2 days rest split. These splits are common for people who want to workout Monday – Friday and take the weekends off as rest. You don’t have to follow that specific plan of rest, but you do need to make sure that you take at least 2 full days of rest each week. This plan will work best if you allow a full 2 days to recover before starting the split again the following week!
See workout split below:
DAY 1: BACK
DAY 2: CHEST AND FOREARMS
DAY 3: LEGS AND ABS
DAY 4: SHOULDERS
DAY 5: ARMS
DAY 6 & 7: REST
The first 3 days of the plan will involve heavy compound movements focused on strength. This can be exhausting to your central nervous system. The last 4 days of the split involve small muscle groups, fewer compound movements, and the rest days. This split was designed to put most of the work in the first 3 days of the week so that you can have the best chance of recovery during the remaining 4 days of the week.
DAY 1: BACK
PULL-UPS: 3 sets of 12-15 reps with 1-minute rest in between sets.
*Advanced: Add weight using a dip belt.
WIDE GRIP LAT PULLDOWN: 4 sets of 8-12 reps with 1-minute rest in between sets.
DEADLIFT: 5 sets of 5 reps with 2-3 minutes rest in between sets.
HYPEREXTENSION: 3 sets of 12-15 reps with 30 seconds rest in between sets.
*Advanced: Add weight by holding a plate close to your chest during this movement.
SINGLE ARM DBELL ROW: 3 sets of 8-12 reps with 30 seconds rest in between arms.
CLOSE GRIP CABLE ROW: 4 sets of 8-12 reps with 1-minute rest in between sets.
*Advanced: Make the last set a drop set to failure.
DBELL PULLOVER: 4 sets of 12-15 reps with 30 seconds rest in between sets.