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Workout Routines Workout Routines

Disclaimer

Before starting any workout routine here, consult with your physician.

SSF Workout Routines

SSF Redemption

  • 3x/week
  • Beginner
  • Barbell weight training
  • Strength and core
Day Exercise Sets Reps Rest
A Squat 3 5–8 3'
Bench Press 3 5–8 3'
Chin-Up 3 1–15 2'
B Deadlift 1 5 3'
Overhead Press 3 5–8 3'
Barbell Row 3 5–8 2'
Note: The ' marker denotes time in minutes.
Frequency

Perform a workout day (A or B) three times a week on nonconsecutive days. For example, every Monday, Wednesday, and Fridays. Each week will alternate as workouts ABA and BAB.

Duration

Each workout is approximately 30–40 minutes long.

Cycle

Apply progressive overload for 6–8 weeks, then take one week off to allow the body and central nervous system to recover.

Accessory Exercises

You may add accessory exercises such as the stiff-legged deadlift, barbell curl, and barbell calf raise.

Expectations

Following proper diet, rest, and sleep, while applying progressive overload, you will expect to see strength and muscle increases on a bulk, or preservation of muscle mass while shedding fat on a cut.

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SSF Phoenix

  • 4x/week
  • Intermediate
  • Barbell weight training
  • Strength and hypertrophy
Day Exercise Sets Reps Rest
Mon Front Squat 3–4 5 3'
Stiff-Legged Deadlift 3–4 6–8 3'
Barbell Squat 2–3 10–12 3'
Calf Raise 3–4 6–8 3'
Tues Bench Press 3–4 6–8 3'
Barbell Row 3–4 6–8 3'
Lateral Raise 2–3 10–12 2'
Chin-Up 2–3 10–12 2'
Dip 1–2 12–15 2'
Barbell Curl 1–2 12–15 1.5'
Thurs Deadlift 1–2 5 3'
Dumbbell Lunge 3–4 8–12 3'
Calf Raise 3–4 10–12 2'
Hack Squat 2–3 10–12 2'
Fri Overhead Press 3–4 6–8 3'
Pull-Up 3–4 6–8 3'
Dumbbell Fly 3–4 10–12 2'
Barbell Row 3–4 10–12 2'
Close-Grip Bench Press 1–2 12–15 1.5'
Hammer Curl 1–2 12–15 1.5'
Note: The ' marker denotes time in minutes.
Frequency

Days focusing on only the upper or lower body are grouped together on consecutive days and there are four workouts per week. This routine is set to have Wednesdays and weekends off, however you can change to a Sunday / Monday / Wednesday / Thursday or Tuesday / Wednesday / Friday / Saturday format.

Duration

Each workout is approximately 60 minutes long.

Cycle

Apply progressive overload for 6–8 weeks, then deload for 2 weeks at 80% and 90% of your heaviest weights. There are no rest weeks, unless needed.

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SSF Atlas

  • 5x/week
  • Intermediate
  • Barbell weight training
  • Strength and hypertrophy
Day Exercise Sets Reps Rest
Mon Front Squat 3 6 3'
Dumbbell Lunge 3 8–12 3'
Barbell Squat 2–3 10–12 3'
Stiff-Legged Deadlift 3 6–8 3'
Calf Raise 3 10–12 1'
Wheel Rollout 3 Max 1'
Tues Bench Press (Heavy) 3 6–8 3'
Bench Press (Light) 3 10–12 2'
Weighed Push-Up 3 8–12 2'
Dumbbell Fly 3 10–12 2'
Dumbbell Bench Press 3 10–12 2'
Wed Deadlift 2 5 3'
Weighed Pull-Up 3 6–12 2'
Barbell Row 3 10–12 2'
Cable Seated Row 3 6–8 2'
Dumbbell Row 3 10–12 2'
Fri Overhead Press 5 8–12 3'
Face Pull 3 10–12 2'
Dumbbell Shoulder Press 3 10–12 2'
Dumbbell Lateral Raise 3 10–12 2'
Dumbbell Front Raise 3 10–12 2'
Dumbbell Shrugs 3 10–12 1'
Sat Bodyweight/ Weighed Chin-Up 3 6–12 1'
Bodyweight/ Weighed Dip 3 6–8 1'
Barbell Bicep Curl 4 6–8 1'
Barbell Tricep Extension 4 8–12 1'
Hammer Curl 3 8–12 1'
Close-Grip Bench Press 3 10–12 1'
Dumbbell Bicep Curl 3 8–12 1'
Tricep Pulldown 3 8–12 1'
Note: The ' marker denotes time in minutes.
Frequency

Five workout days per week, with Thursdays and Sundays off. You could shift the days over to have Monday and Friday off, or Tuesday and Saturday off.

Duration

Each workout is approximately 50 minutes long.

Cycle

Apply progressive overload for 8–12 weeks, then take one week off.

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Other Workout Routines

Individual

  • Dancing
  • Elliptical
  • Jump Rope
  • Rowing
  • Running
  • Sprints
  • Steps
  • Stationary Bike
  • Treadmill
  • Walking
  • Wall Climbing

Group

  • Boot Camp
  • Dance
  • Martial Arts
  • Pilates
  • Spinning
  • Tai Chi
  • Yoga
  • Zumba

Sports

  • Badminton
  • Basketball
  • Baseball
  • Boxing
  • Cricket
  • Cycling
  • Football
  • Hockey
  • Rugby
  • Soccer
  • Swimming
  • Skateboarding
  • Skiing/Snowboarding
  • Surfing
  • Tennis
  • Ultimate Frisbee
  • Volleyball
  • Wrestling

Premium Features

Bonus SSF 3x Berg (outdoor/playground), 3x Vanguard (bodyweight), and 4x Adonis (bodyweight) workout routines. Plus, a list of links to other beginner, intermediate and advanced workout routines. Premium Features →