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, not including warm-up and post-workout stretching.
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.
Back to SSF Workout Routines ↑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, not including warm-up and post-workout stretching.
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.
Back to SSF Workout Routines ↑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, not including warm-up and post-workout stretching.
Cycle
Apply progressive overload for 8–12 weeks, then take one week off.
Back to SSF Workout Routines ↑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 →