Below is a sample of Week 1 of the Muscle Gain Challenge program. In the program, the workouts are listed on the membership site with movement demo videos linked for each movement.
Warmups will be listed each day but they are optional. Some modification options will be provided but if you need modifications or substitutions not listed, you can always ask the coach via email or in the private Facebook group. Remember everything is always scaleable to your ability level.
Training days are Monday, Tuesday, Thursday, Friday and Saturday. Rest days are Wednesday and Sunday.
You don't have to train on those days. Those are just the days we recommend.
If you have any other questions about the program, please feel free to contact us at help@barbellshrugged.com
Warmups will be listed each day but they are optional. Some modification options will be provided but if you need modifications or substitutions not listed, you can always ask the coach via email or in the private Facebook group. Remember everything is always scaleable to your ability level.
Training days are Monday, Tuesday, Thursday, Friday and Saturday. Rest days are Wednesday and Sunday.
You don't have to train on those days. Those are just the days we recommend.
If you have any other questions about the program, please feel free to contact us at help@barbellshrugged.com
DAY 1
WARM UP
400m Run
10 Ring Rows
10 total Knee to elbow Pushup
1 x 25yd Sideways Shuffle
1 x 25yd stepping hamstring stretch
1 x 25yd Lunge with Twist
10 Burpee Box Jump
3 x 25yd Sprints, walk back
2 min Overhead Squat Shoulder Stretch Over Foam Roller
10 Ring Rows
10 total Knee to elbow Pushup
1 x 25yd Sideways Shuffle
1 x 25yd stepping hamstring stretch
1 x 25yd Lunge with Twist
10 Burpee Box Jump
3 x 25yd Sprints, walk back
2 min Overhead Squat Shoulder Stretch Over Foam Roller
WEIGHTLIFTING
Hang Power Snatch
3 (reps) @ 50% (use percentage of full snatch 1RM)
3 @ 60%
3 @ 65%
2 (sets) x 2 (reps) @ 70%
Barbell Walking Lunges
5 x 5/leg (heavy as you can do with good technique)
Power Jerk, behind the neck
3 @ 50% (% of best jerk 1RM)
3 @ 60%
3 @ 65%
2 x 2 @ 70%h good technique)
CONDITIONING
10 ROUNDS FOR TIME:
6 Kipping Pullups
6 Pushups
6 Pistols /Leg or 12 jump lunges/Leg if you can’t do pistols
Rest 2 min between rounds
DAY 2
WARM UP
2 min Double Unders practice
2 min/side Banded Shoulder Stretch with External Rotation
2 min/side of Ankle Mobility Stretch- Banded
15 Dislocates
1x 25yd Bear Crawl – Forward
1x 25yd Bear Crawl – Backward
2 x 25 yd Carioca R/L
15 perfect/ light Wall Ball Shots
15 Bent over plate press light (0-5 pounds)
10 Ring Rows
2 min/side Banded Shoulder Stretch with External Rotation
2 min/side of Ankle Mobility Stretch- Banded
15 Dislocates
1x 25yd Bear Crawl – Forward
1x 25yd Bear Crawl – Backward
2 x 25 yd Carioca R/L
15 perfect/ light Wall Ball Shots
15 Bent over plate press light (0-5 pounds)
10 Ring Rows
WEIGHTLIFTING
Snatch Deadlift
2 (sets) x 3 (reps) @ 80% of snatch 1RM
2 x 3
Overhead Press
1 X 5RM
4 x 5 @ 90% of 5RM
85%
2 (sets) x 3 (reps) @ 80% of snatch 1RM
2 x 3
Overhead Press
1 X 5RM
4 x 5 @ 90% of 5RM
85%
CONDITIONING
6 ROUNDS:
10 Box Jumps (24″ men/20″ women)
10 GHD Situps (regular situps if you don’t have a GHD)
5 Muscle Ups or 10 Ring Dips
Rest 5 minutes then:
One Arm Dumbbell Row
5 x 8/arm
10 GHD Situps (regular situps if you don’t have a GHD)
5 Muscle Ups or 10 Ring Dips
Rest 5 minutes then:
One Arm Dumbbell Row
5 x 8/arm
DAY 3
REST
DAY 4
WARM UP
400m Run
2 min/side Hip Flexion and External Rotation stretch
2 min/side Super Couch Stretch with band
10 relaxed Burpee Box Jumps
1 x 25 yd High Knees
1 x 25 yd Butt Kickers
2 x 25 yd Carioca R/L
1 x 25 yd Skips with Hip External Rotation
1 x 25 yd inch worm
5/side Sprinter Step-ups
WEIGHTLIFTING
Clean
3 @ 50% (of full clean 1RM)
3 @ 60%
3 @ 70%
2 x 3 @ 75%
Front Squat
1 x 3RM
4 x 3 @ 90% of 3RM
CONDITIONING
None
400m Run
2 min/side Hip Flexion and External Rotation stretch
2 min/side Super Couch Stretch with band
10 relaxed Burpee Box Jumps
1 x 25 yd High Knees
1 x 25 yd Butt Kickers
2 x 25 yd Carioca R/L
1 x 25 yd Skips with Hip External Rotation
1 x 25 yd inch worm
5/side Sprinter Step-ups
WEIGHTLIFTING
Clean
3 @ 50% (of full clean 1RM)
3 @ 60%
3 @ 70%
2 x 3 @ 75%
Front Squat
1 x 3RM
4 x 3 @ 90% of 3RM
CONDITIONING
None
DAY 5
WARM UP
1 x 400m Run
1 x 25 yd Walking Groiner Stretch
1 x 25yd Fast Skips
2 x 25 yd Carioca R/L
1 x 25yd Double Leg Hops- High
2 min Overhead Squat Shoulder Stretch Over Foam Roller
1 x 10 Dislocates
1 x 10 Sots Press w/ PVC
1 x 10 Dynamic Blackburns
10 Ring Rows
1 x 25 yd Walking Groiner Stretch
1 x 25yd Fast Skips
2 x 25 yd Carioca R/L
1 x 25yd Double Leg Hops- High
2 min Overhead Squat Shoulder Stretch Over Foam Roller
1 x 10 Dislocates
1 x 10 Sots Press w/ PVC
1 x 10 Dynamic Blackburns
10 Ring Rows
WEIGHTLIFTING
Snatch
2 @ 50%
3 @ 60%
3 @ 70%
2 x 3 @ 75%
2 x 2 @ 80%
Push Press
1 X 5RM
4 x 5 @ 90% of 5RM
Barbell Rows
5 x 8
2 @ 50%
3 @ 60%
3 @ 70%
2 x 3 @ 75%
2 x 2 @ 80%
Push Press
1 X 5RM
4 x 5 @ 90% of 5RM
Barbell Rows
5 x 8
CONDITIONING
4 ROUNDS:
15 Dumbell Thrusters or Kettlebell Thrusters (all unbroken, select your own weight)
20 Walking Lunges
15 Burpees
DAY 6
WARM UP
400m Run
2 min/side Hip Flexion and External Rotation stretch
2 min/side Super Couch Stretch with band
2 min/side Shoulder and Tricep Stretch with Band
1 x 25 yd Butt Kickers
1 x 25 yd High Knees
2 x 25 yd Carioca R/L
1 x 25 yd Skips with Hip External Rotation
1 x 25 yd inch worm
20 Air Squats
2 min/side Hip Flexion and External Rotation stretch
2 min/side Super Couch Stretch with band
2 min/side Shoulder and Tricep Stretch with Band
1 x 25 yd Butt Kickers
1 x 25 yd High Knees
2 x 25 yd Carioca R/L
1 x 25 yd Skips with Hip External Rotation
1 x 25 yd inch worm
20 Air Squats
WEIGHTLIFTING
Back Squat
1 X 5RM
4 x 5 @ 90% of 5RM
Clean Deadlift
4 x 4 @ 80% of clean 1RM
Overhead Squat
3 @ 50% (% of estimated OHS 1RM)
2 x 3 @ 60%
2 x 3 @ 70%
1 X 5RM
4 x 5 @ 90% of 5RM
Clean Deadlift
4 x 4 @ 80% of clean 1RM
Overhead Squat
3 @ 50% (% of estimated OHS 1RM)
2 x 3 @ 60%
2 x 3 @ 70%
CONDITIONING
10 ROUNDS:
6 Toes to Bar
6 Wall Ball Shots
6 KB Swings (70/53#)
10 ROUNDS:
6 Toes to Bar
6 Wall Ball Shots
6 KB Swings (70/53#)
DAY 7
REST
EQUIPMENT
Below is a list of equipment we recommend.
If you train at a CrossFit-type gym you'll most likely have all the equipment you need.
If you train at a CrossFit-type gym you'll most likely have all the equipment you need. If you have a home gym, for the most part all you'll need is a barbell squat rack, plates and a pull-up bar.
Here's a list of equipment that's optional and nice to haves:
A set of rings or parallel bars (Can use boxes for dips)
Jump Rope
Rower (running can be substituted)
Dumbbells or Kettlebells (barbells can sometimes be subbed out)
Plyo box (can stack bumpers)
Resistance Bands
Glute Ham Developer (can do variations that don't require a GHD)
Flat bench (can do floor presses as a substitution)
Farmer’s Handles (kettlebells or dumbbells can be used)
Sled to Push and Pull (plate pushes will work)
Farmer’s Handles (optional- KB’s can be used)
Climbing rope (towel pull ups can be subbed)
If you start the program and you come across a movement you don't have the equipment for, don't worry, just ask one of the coaches and we'll be happy to help you find a substitute movement. That's what they're there for!
If you train at a CrossFit-type gym you'll most likely have all the equipment you need.
If you train at a CrossFit-type gym you'll most likely have all the equipment you need. If you have a home gym, for the most part all you'll need is a barbell squat rack, plates and a pull-up bar.
Here's a list of equipment that's optional and nice to haves:
A set of rings or parallel bars (Can use boxes for dips)
Jump Rope
Rower (running can be substituted)
Dumbbells or Kettlebells (barbells can sometimes be subbed out)
Plyo box (can stack bumpers)
Resistance Bands
Glute Ham Developer (can do variations that don't require a GHD)
Flat bench (can do floor presses as a substitution)
Farmer’s Handles (kettlebells or dumbbells can be used)
Sled to Push and Pull (plate pushes will work)
Farmer’s Handles (optional- KB’s can be used)
Climbing rope (towel pull ups can be subbed)
If you start the program and you come across a movement you don't have the equipment for, don't worry, just ask one of the coaches and we'll be happy to help you find a substitute movement. That's what they're there for!