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Workout ProgramsCopy Link

SSF Redemption (3x)
SSF Vanguard (3x)
SSF Berg (3x)
SSF Phoenix (4x)
SSF Adonis (4x)
SSF Simplicité (4/5x)
SSF Atlas (5x)

Disclaimer

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

Expectations

By following a proper diet, getting adequate rest and sleep, and applying progressive overload, you can expect to see strength and muscle gains during a muscle-building phase or the preservation of muscle mass while shedding fat during a weight-loss phase.

Don't Forget Cardio

While these workout programs focus exclusively strength training, it is crucial to incorporate at least 2.5 hours of aerobic training per week (e.g., walking, running, hiking, cycling, swimming, etc.) for cardiovascular and overall health.

SSF Redemption

3x/week
Beginner
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'
	Inverted Row	3	Max	2'
Note: The ' marker denotes time in minutes.

Frequency

Perform a workout day (A or B) three times a week on non-consecutive 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.

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SSF Vanguard

3x/week
Beginner/Intermediate
Bodyweight training
Strength and core

Day	Exercise	Sets	Reps	Rest
Monday	Plank	3	1'	1'
	Back Squat	4	8–12	3'
	Lunge	3	10–12	3'
	(Challenging) Push-Up	4	Max	2'
Wednesday	Plank	3	1'	1'
	Ring Row	4	Max	2'
	Chin-Up	4	Max	2'
	Tuck Front Lever	3	Max	2'
Friday	Plank	3	1'	1'
	(Wall) Handstand	4	Max	2'
	(Challenging) Push-Up	2	Max	2'
	Pull-Up	2	Max	2'
	Dip	4	Max	2'
Note: The ' marker denotes time in minutes.

Frequency

Perform a workout day three times a week on non-consecutive days. Instead of Monday, Wednesday, and Friday, you could do Tuesday, Thursday, and Sunday, for instance.

Duration

Each workout is approximately 35–45 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, including gymnastic rings and barbell/dumbbell weights.

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SSF Berg

3x/week
Beginner/Intermediate
Outdoor playground training
Strength and core

Day	Exercise	Sets	Reps	Rest
A	Plank	3	1'	1'
	(Your Hardest) Push-Up	4	Max	1–2'
	Branch/Bar Muscle-Up	3–4	Max	2'
	(Your 2nd Hardest) Push-Up	4	Max	1–2'
	Stairs/Hill Sprints	3–4	Max	2'–3'
B	Plank	3	1'	1'
	(Wall) Handstand	4	Max	2'
	Branch/Bar Pull-Up	3–4	Max	2'
	Planche	4	Max	2'
	Buckets of Sand/Water Farmer's Walk	3–4	Max	3'
Note: The ' marker denotes time in minutes.

Frequency

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

Duration

Each workout is approximately 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.

Additional Exercises

Feel free to add additional exercises that you're able to comfortably do around this program.

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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, 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.

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SSF Adonis

4x/week
Intermediate
Bodyweight training
Strength and hypertrophy

Day	Exercise	Sets	Reps	Rest
Monday	Plank	3	1'	1'
	Front Squat	4	6–8	3'
	Diamond Push-Up	3	Max	2'
	Pseudo Planche Push-Up	3	Max	2'
	Dip	3	8–12	2'
	L-Sit	3	Max	2'
Tuesday	Plank	3	1'	1'
	(Wall) Handstand	3	Max	2'
	Ring Row	3	Max	2'
	Chin-Up	3	8–12	2'
	Tuck Front Lever	3	Max	2'
	Tuck Ice Cream Maker	3	Max	2'
Thursday	Plank	3	1'	1'
	Lunge	3	6–8	2'
	Rings Pseudo Planche Push-Up	3	Max	2'
	Rings Push-Up	3	Max	2'
	Dip	3	8–12	2'
	Rings L-Sit	3	Max	2'
Friday	Plank	3	1'	1'
	Planche	3	Max	2'
	Ring Row	3	Max	2'
	Pull-Up	3	6–12	2'
	Tuck Front Lever Row	3	Max	2'
	Narrow-Grip Chin-Up	3	Max	2'
Note: The ' marker denotes time in minutes.

Frequency

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 50 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.

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SSF Simplicité

5x/week (or 4x/week)
Intermediate
Bodyweight training
Strength and hypertrophy

Day	Exercise	Sets	Reps	Rest
Mon	Front Squat	2–3	6	3'
	Dumbbell Lunge	2–3	8–12	3'
	Barbell Squat	2–3	10–12	3'
Tues	Ring Dip (Superset with Chin-Up)	3–10	10	0
Tues	Chin-Up	3–10	10	1'–2'
Thurs	(Wall) Handstand	3	Max	1'
	Pike Push-Up	3	Max	1'
	Dumbbell Shoulder Press	2–3	10–12	1'
	Farmer's Walk	2–3	Max	1'
Fri	Ring Row	3	Max	1'
	Pull-Up	3	8–12	1'
	Tuck Ice Cream Maker	2–3	Max	1'
Sat	Ring Push-Up	3	Max	1'
	Diamond Push-Up	3	Max	1'
	Pseudo Planche Push-Up	3	Max	1'
Note: The ' marker denotes time in minutes.

Frequency

Five workout days per week, with Wednesdays and Sundays off. You could shift the days over to have Thursday and Sunday off, or Thursday and Saturday off.

Duration

Each workout is approximately 30–40 minutes long, not including warm-up and post-workout stretching.

Cycle

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

Notes

On Tuesday's superset exercise, your goal is to reach 10 reps each for 10 sets.

4x mod: Combine Friday and Saturday to make a back-chest superset. For example, do ring row first then follow with ring push-up immediately after.

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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'
	Bulgarian Split Squat	2–3	8–12	2'
	Stiff-Legged Deadlift	3	6–8	3'
	Calf Raise	3	10–12	1'
	Wheel Rollout	3	Max	1'
Tue	Bench Press	3	6–8	3'
	Incline Dumbbell Press	3	10–12	2'
	Weighed Push-Up	3	8–12	1–2'
	Dumbbell Fly	3	10–12	1–2'
	Dumbbell Bench Press	3	10–12	2'
Wed	Deadlifts	2	5	3'
	Romanian Deadlifts	3	8–10	2'
	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'
	Arnold Press	3	10–12	2'
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'
	Hanging Leg Raises	3	12–15	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.

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