Bobby Maximus Simple Strength (Men & Women) www.bobbymaximus.
com
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
DAY ONE DAY TWO DAY THREE DAY FOUR DAY FIVE DAY SIX DAY SEVEN
Workout: Workout: Workout: Workout: Workout: Workout: Workout:
1) 3x10 Shoulder Dislocate 1) 10 minute Row, Ski, or 1) 30-60 minute Run, 1) 10 minute Row, Ski, or 1) 10 minute Row, Ski, or 1) 30-60 minute Run, Rest or 30-60 minute
Run @ Easy pace
SkiErg or Row @ 70-80% Run @ Easy pace
Run @ Easy pace SkiErg or Row @ 70-80%
2) 2x (30sec Work/30sec Swim or easy pace run.
2) 2x5 Wall Squat, 2x10 MHR. This is steady state 2) 2x5 Wall Squat, 2x10 2) “THE HOLY MHR. This is steady state
“Rest”) Dumbbell Push Squat, 3x5 Goblet Squat Squat, 3x5 Goblet Squat TRINITY”:
Press @ 2 x 5-10lbs cardiovascular effort. It is cardiovascular effort. It is
@ 25/15lbs 3) Work up To Heavy 30 Minutes Of:
Dumbbells. “Rest” is in meant to be hard but not meant to be hard but not
3) Work up to Heavy Back Squat (i.e. ~90% Pull-ups
overhead position. Deadlift (i.e. ~80% 1RM) crushing. The goal is to get 1RM) crushing. The goal is to get
Dips
Three Sets, 60sec Rest a really good sweat. You 4) “6 By 1 @ 90”: a really good sweat. You
3) “5 By 3 At 80”: Push-ups
between each. could do it “Fartlek” Style. Six Sets of 1 rep of Back The goal is the maximum could do it “Fartlek” Style.
5 Sets of 3 Deadlift at 80%
3) Work up to Heavy Bench Fartlek is Swedish for Squat @ 90% 1RM. Rest 5 amount of repetitions Fartlek is Swedish for
1RM. Rest 3 minutes
Press (i.e. ~80% 1RM) between sets. “speed play.” It’s an minutes between sets possible in each category. “speed play.” It’s an
4) “4 By 4 @ 80”: unstructured interval run, 5) 5x5 Single Leg Step up 3) 100x Curl-up unstructured interval run,
4) 3x10 Romanian
Four Sets of Four Bench where you go from easy to onto 10-20” box. Use a 4) 10 minute Row, SkiErg, where you go from easy to
Deadlift @ 24/16kg
Press @ 80% 1RM. Rest 4 moderate to hard efforts at barbell in Back Squat or Run @ Easy Pace. moderate to hard efforts at
Kettlebell
minutes between sets random. It’s also fun to do position. 5 reps on each Focus on pacing and random. It’s also fun to do
5) 3x10 Straight Leg
5) Three Sets of “Skull with friends by playing leg. Men use ~185-225lbs. perfect technique. with friends by playing
Deadlift @ 135/95lbs
Crushers”. Feel free to use games like follow the Women use ~95-135lbs. games like follow the
Barbell
an EZ Curl Bar or leader. There’s a huge Rest 2 minutes between *Because there is no leader. There’s a huge
6) 100x Feet-To-Hands (or
Dumbbells. Choose a mental benefit from this sets warm-up then you will mental benefit from this
Knees-To-Elbow). Rest as
medium weight (something training due to its 6) 5 minutes of Push-up have to start a little slower training due to its
needed on way to 100 reps.
you can get at least 15 reps unpredictability—ditch Position Plank Hold. until you warm-up and unpredictability—ditch
7) 10 minute Row, Ski, or
of) and do each set to your watch, your distance Complete in sets of 30 then really pick up the your watch, your distance
Run @ Easy pace
absolute failure. Rest 90sec goals, and all your other seconds. pace. For example maybe goals, and all your other
between each numbers and just go out, 7) 10 minute Row, Ski, or start with sets of 2-3 pull- numbers and just go out,
6) Three Sets of Banded have fun, and keep it free Run @ Easy pace ups, 5 dips and 5 push-ups have fun, and keep it free
Tricep Pushdowns. Use a flowing. and then as you warm-up flowing.
medium band (something raise the numbers. No
you can get at least 15 reps Note: Be mindful of matter how you do it the Note: Be mindful of
of) and do each set to technique throughout goal is 100 reps of each. technique throughout
absolute failure. effort. effort.
7) 100x Curl-up. Rest as
needed on way to 100 reps.
Bobby Maximus Simple Strength (Men & Women) www.bobbymaximus.com
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
DAY EIGHT DAY NINE DAY TEN DAY ELEVEN DAY TWELVE DAY THIRTEEN DAY FOURTEEN
Workout: Workout: Workout: Workout: Workout: Workout: Workout:
1) 3x10 Shoulder Dislocate 1) 10 minute Row, Ski, or 1) 30-60 minute Run, 1) 10 minute Row, Ski, or 1) 10 minute Row, Ski, or 1) 30-60 minute Run, Rest or 30-60 minute
Run @ Easy pace
SkiErg or Row @ 70-80% Run @ Easy pace
SkiErg or Row @ 70-80%
2) 2x (30sec Work/30sec Run @ Easy pace Swim or easy pace run.
2) 2x5 Wall Squat, 2x10 MHR. This is steady state 2) 2x5 Wall Squat, 2x10 MHR. This is steady state
“Rest”) Dumbbell Push 2) 10 minute Practice and
Squat, 3x5 Goblet Squat Squat, 3x5 Goblet Squat
Press @ 2 x 5-10lbs cardiovascular effort. It is Warm-up with Barbell cardiovascular effort. It is
@ 25/15lbs 3) Work up To Heavy
Dumbbells. “Rest” is in meant to be hard but not Deadlift, Barbell Bench meant to be hard but not
3) Work up to Heavy Back Squat (i.e. ~90%
overhead position. Deadlift (i.e. ~80% 1RM) crushing. The goal is to get 1RM) Press, Push-up, Pull-up crushing. The goal is to get
Three Sets, 60sec Rest a really good sweat. You 4) “6 by 2 @ 85”: and Barbell Back Squat a really good sweat. You
3) “4 By 4 At 80”:
between each. could do it “Fartlek” Style. Six Sets of 2 rep of Back 3) “FIVE FIFTY FIVE” could do it “Fartlek” Style.
Four Sets of Four Deadlift
3) 50x Strict, Dead Hang, Fartlek is Swedish for Squat @ 85% 1RM. Rest 3 Barbell Bench Press + Fartlek is Swedish for
at 80% 1RM. Rest 4
No Kip Pull-up “speed play.” It’s an minutes between sets Barbell Deadlift + “speed play.” It’s an
minutes between sets.
4) Work up to Heavy Bench unstructured interval run, 5) 10x Goblet Squat + 10x Push-up + unstructured interval run,
4) Work up to Front Squat
Press (i.e. ~85% 1RM) where you go from easy to Reverse Lunge (10 each Pull-up +
where you go from easy to
50% 1RM
5) “6 By 2 @ 85”: moderate to hard efforts at side) @ 32/24kg Barbell Back Squat moderate to hard efforts at
5) 5x10 Front Squat @
Six Sets of Two reps of random. It’s also fun to do Kettlebell. 3-5 Sets, Rest 2 10-9-8-7-6-5-4-3-2-1 reps random. It’s also fun to do
50% 1RM, Rest 90sec
Bench Press @ 85% 1RM. with friends by playing minutes between each. of each with friends by playing
between each set.
Rest 3 minutes between games like follow the 6) 100x Feet-To-Hands (or Looks like: 10 of each then games like follow the
5) 5x12 RDL with 32/24kg
sets. leader. There’s a huge Knees-To-Elbows). Rest as 9 of each then eight of leader. There’s a huge
KB
6) 4x15 Barbell Overhead mental benefit from this needed on way to 100 reps. eight all the way to one mental benefit from this
6) 100x Sit-up. Rest as
Press @ 135/75lbs (You training due to its 7) 10 minute Row, Ski, or rep. training due to its
needed on way to 100 reps.
may have to adjust the unpredictability—ditch Run @ Easy pace 3) 10 minute Row, SkiErg, unpredictability—ditch
7) 10 minute Row, Ski, or
weight. The weight you your watch, your distance or Run @ Easy Pace. your watch, your distance
Run @ Easy pace
choose should put you close goals, and all your other Focus on pacing and goals, and all your other
to failure at 15 reps). Rest numbers and just go out, perfect technique. numbers and just go out,
90sec between sets have fun, and keep it free have fun, and keep it free
7) Three Sets of Banded flowing. Note: For “Five Fifty flowing.
Tricep Pushdowns. Use a Five” Use a weight that
medium band (something Note: Be mindful of allows you to finish in 20 Note: Be mindful of
you can get at least 15 reps technique throughout minutes. The general technique throughout
of) and do each set to effort. weights people use are effort.
absolute failure 135, 185, 0r 225lbs.
8) 100x Curl-up. Rest as Women use 75lbs, 95lbs,
needed on way to 100 reps. and 135lbs
Bobby Maximus Simple Strength (Men & Women) www.bobbymaximus.com
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
DAY FIFTEEN DAY SIXTEEN DAY SEVENTEEN DAY EIGHTEEN DAY NINETEEN DAY TWENTY DAY TWENTY-ONE
1) 3x10 Shoulder Dislocate Workout: Workout: Workout: Workout: Workout: Workout:
2) 2x (30sec Work/30sec 1) 10 minute Row, Ski, or 1) 30-60 minute Run, 1) 10 minute Row, Ski, or 1) 10 minute Row, Ski, or 1) 30-60 minute Run, Rest or 30-60 minute
“Rest”) Dumbbell Push Run @ Easy pace
SkiErg or Row @ 70-80% Run @ Easy pace
Run @ Easy pace SkiErg or Row @ 70-80% Swim or easy pace run.
2) 2x5 Wall Squat, 2x10 2) 2x5 Wall Squat, 2x10
Press @ 2 x 5-10lbs MHR. This is steady state 2) 3x10 Shoulder MHR. This is steady state
Squat, 3x5 Goblet Squat Squat, 3x5 Goblet Squat
Dumbbells. “Rest” is in cardiovascular effort. It is Dislocate cardiovascular effort. It is
@ 25/15lbs 3) Work up To Heavy
overhead position. meant to be hard but not 3) Work Up To Heavy meant to be hard but not
3) Work up to Heavy Back Squat (i.e. ~90%
Three Sets, 60sec Rest Deadlift (i.e. ~80% 1RM) crushing. The goal is to get 1RM) Barbell Overhead Press crushing. The goal is to get
between each. 4) “6 By 2 At 85”: a really good sweat. You 4) “6 By 1 @ 90”: (i.e. 10 reps @ 30% 1RM, a really good sweat. You
3) Work up to Heavy Bench could do it “Fartlek” Style. Six Sets of 1 rep of Front 5 reps @ 50% 1RM, 3 reps could do it “Fartlek” Style.
Six Sets of 2 reps of
Press (i.e. ~90% 1RM) Fartlek is Swedish for Squat @ 90% 1RM. Rest 5 @ 70% 1RM, 2 reps @ Fartlek is Swedish for
Deadlift at 85% 1RM. Rest
4) “6 By 1 @ 90”: “speed play.” It’s an minutes between sets 80% 1RM, 1 rep @ 90% “speed play.” It’s an
3 minutes between sets.
Six Sets of 1 rep of Bench unstructured interval run, 5) 3x20 Deadlift @ 30% 1RM) unstructured interval run,
5) 10-1 Back Squat Ladder
Press @ 90% 1RM. Rest 4 where you go from easy to 1RM. Use Snatch Grip. 4) “5 by 2 @ 80”: where you go from easy to
@ 50% 1RM. Do 10 reps
minutes between sets. In moderate to hard efforts at Rest 2 minutes between Five sets of Two Barbell moderate to hard efforts at
and rest 60sec. 9 reps and
between each set complete random. It’s also fun to do each set Overhead Press @ 80% random. It’s also fun to do
rest 60sec…etc…until 1
5x Weighted Pull-ups (use with friends by playing 6) 3x20 Deadlift @ 30% 1RM with friends by playing
rep
10-20lbs) games like follow the 1RM off of 4” Box. Use Rest 2 minutes between games like follow the
6) 3x15 RDL with 32/24kg
5) 5x10 Overhead Barbell leader. There’s a huge Snatch Grip. Rest 2 each set leader. There’s a huge
KB
Press (i.e. Strict Press or mental benefit from this minutes between each set 5) “Ticket To mental benefit from this
7) 100x Sit-up. Rest as
Military Press) @ 50-60% training due to its 7) 10 minute Row, Ski, or Gainzville”: training due to its
needed on way to 100
1RM. Rest 90sec between unpredictability—ditch Run @ Easy pace Barbell Bench Press + unpredictability—ditch
reps.
each set. your watch, your distance Pull-up + Barbell your watch, your distance
8) 10 minute Row, Ski, or
6) 10-9-8-7-6-5-4-3-2-1 goals, and all your other Overhead Press + Barbell goals, and all your other
Run @ Easy pace
Curl-up Ladder. In between numbers and just go out, Bent Row numbers and just go out,
each set complete 30sec have fun, and keep it free 10-9-8-7-6-5-4-3-2-1 reps have fun, and keep it free
Push-up Position Plank. flowing. of each flowing.
Looks Like: 10x Curl-up + Choose a weight for each
30sec Plank + 9x Curl-up + Note: Be mindful of that makes it moderately Note: Be mindful of
30sec Plank…etc…until 1 technique throughout difficult to complete the technique throughout
rep and a final 30sec Plank effort. first ten reps.
effort.
hold. 6) 10x 30sec Push-up
Position Plank
7) 10 minute Row, Ski, or
Run @ Easy pace
Bobby Maximus Simple Strength (Men & Women) www.bobbymaximus.com
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
DAY TWENTY-TWO DAY TWENTY-THREE DAY TWENTY-FOUR DAY TWENTY-FIVE DAY TWENTY-SIX DAY TWENTY-SEVEN DAY TWENTY-EIGHT
Workout: Workout: Workout: Workout: Workout: Workout: Workout:
1) 3x10 Shoulder Dislocate 1) 10 minute Row, Ski, or 1) 30-60 minute Run, 1) 10 minute Row, Ski, or 1) 3x10 Shoulder 1) 30-60 minute Run, Rest or 30-60 minute
2) 2x (30sec Work/30sec Run @ Easy pace
SkiErg or Row @ 70-80% Run @ Easy pace
Dislocate SkiErg or Row @ 70-80% Swim or easy pace run.
2) 2x5 Wall Squat, 2x10 MHR. This is steady state 2) 2x5 Wall Squat, 2x10 MHR. This is steady state
“Rest”) Dumbbell Push 2) 2x (30sec Work/30sec
Squat, 3x5 Goblet Squat Squat, 3x5 Goblet Squat
Press @ 2 x 5-10lbs cardiovascular effort. It is “Rest”) Dumbbell Push cardiovascular effort. It is
@ 25/15lbs 3) Work up To Heavy
Dumbbells. “Rest” is in meant to be hard but not Press @ 2 x 5-10lbs meant to be hard but not
3) Work up to Heavy Back Squat (i.e. ~90%
overhead position. Deadlift (i.e. ~80% 1RM) crushing. The goal is to get 1RM). If you feel GOOD Dumbbells. “Rest” is in crushing. The goal is to get
Three Sets, 60sec Rest 4) “6 By 1 At 90”: a really good sweat. You then go for a PR today. overhead position. a really good sweat. You
between each. Six Sets of 2 reps of could do it “Fartlek” Style. 4) “4 By 4 @ 80”: Three Sets, 60sec Rest could do it “Fartlek” Style.
3) Work up to Bench Press Deadlift at 85% 1RM. Rest Fartlek is Swedish for Four Sets of Four reps of between each. Fartlek is Swedish for
1RM. Start with a light “speed play.” It’s an Back Squat @ 80% 1RM. 3) 50x Strict, Dead Hang, “speed play.” It’s an
3 minutes between sets.
weight and do it 10 times. unstructured interval run, Rest 4 minutes between No Kip Pull-up unstructured interval run,
5) 5x10 Romanian
Then add some weight and Deadlift @ 32/24kg where you go from easy to sets 4) Work up to Heavy where you go from easy to
do 5 reps. Add more weight Kettlebell moderate to hard efforts at 5) 5x15 Front Squat @ Bench Press (i.e. ~85% moderate to hard efforts at
and do 3. Keeping adding random. It’s also fun to do 40% 1RM. Rest 90sec 1RM) random. It’s also fun to do
6) 6x10 Straight Leg
weight and doing single with friends by playing between sets. 5) “100 Rep Bench with friends by playing
Deadlift @ 135/95lbs
reps until you can no longer Barbell ‘ games like follow the 6) 100x Feet-To-Hands (or Challenge”: games like follow the
lift. leader. There’s a huge Knees-To-Elbows). Rest as The first time you take thisleader. There’s a huge
7) 25-50x Strict, Dead
4) “5 By 2 @ 80”: mental benefit from this needed on way to 100 mental benefit from this
test, load a bar so it weighs
Hang Pull-ups
Five Sets of Two reps of training due to its reps. 135/65 pounds. Do 100 training due to its
Bench Press @ 80% 1RM. unpredictability—ditch reps of the exercise as fastunpredictability—ditch
Rest 3 minutes between your watch, your distance as you possibly can. If you your watch, your distance
sets. goals, and all your other can finish all your reps in goals, and all your other
5) “Push-up Maximus”: numbers and just go out, 10 minutes or less, use numbers and just go out,
10x Push-up (5 for women) have fun, and keep it free 185/85 pounds next time. have fun, and keep it free
+ 10 seconds Rest. Ten flowing. Once you can do all the flowing.
Rounds reps in 10 minutes with
Note: Be mindful of 185 pounds, move up to Note: Be mindful of
technique throughout 225/115 pounds. Once you technique throughout
effort. can do all the reps with effort.
225/115 pounds, you’re
officially part of the “Big
Guy/Girls Club.”
6) 100x Sit-up. Rest as
needed on way to 100
reps.
