Plan Details
Savage Strength
Fitness Plan Summary
| Main Goal | Strength Training |
|---|---|
| Category | 1 |
| Training Level | Specialist Level |
| Program Duration | 8 week(s) |
| Unique Exercises | 158 |
| Total Workouts | 32 |
| Equipment Required | Medicine Ball, Barbell, Body weight, Cable, Dumbbell, EZ Barbell, Rope, Kettlebell, Leverage machine, Sled machine, Smith machine, Band, Weighted, Stability ball, Assisted, Resistance Band, Rollball |
Fitness Plan Description
Unleash your savage strength potential with this high-intensity strength training program.
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lever Chest Press (VERSION 2) | 4 | 12 reps | 60 sec |
| Lever Incline Chest Press (versions 2) | 4 | 12 reps | 60 sec |
| Push-up (With push-up handles) | 4 | 12 reps | 60 sec |
| Dumbbell One Arm Reverse Grip Press | 4 | 12 reps | 60 sec |
| Medicine Ball Chest Push with Run Release | 3 | 12 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| EZ Barbell Reverse grip Preacher Curl | 4 | 12 reps | 60 sec |
| Kettlebell Alternating Press | 4 | 10 reps | 60 sec |
| Lever Lying Leg Curl | 4 | 12 reps | 60 sec |
| One Arm Chin-Up | 4 | 8 reps | 60 sec |
| Smith Behind Neck Press | 4 | 10 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Squat mobility | 3 | 12 reps | 60 sec |
| Dumbbell One Arm Lunge | 3 | 10 reps | 60 sec |
| Dumbbell Lunge (VERSION 2) | 3 | 12 reps | 60 sec |
| Cable Front Squat | 3 | 12 reps | 60 sec |
| Cable Lateral Lunge | 3 | 10 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Wrist Extensor Stretch | 3 | 30 sec | 30 sec |
| Wrist Flexion Stretch | 3 | 30 sec | 30 sec |
| Cable Curl with Multipurpose V bar | 4 | 12 reps | 60 sec |
| Dumbbell Lying Pronation on Floor | 4 | 12 reps | 60 sec |
| Finger Extensor Stretch | 3 | 30 sec | 30 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Alternating Shoulder Press | 4 | 8 reps | 90 sec |
| Lever Military Press (plate loaded) | 4 | 8 reps | 90 sec |
| Resistance Band Seated Shoulder Press | 4 | 8 reps | 90 sec |
| Pike Push-up (between Benches) | 4 | 8 reps | 90 sec |
| Pike Push-up (between Chairs) | 4 | 8 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Skier | 3 | 12 reps | 60 sec |
| Jump Rope | 3 | 30 reps | 60 sec |
| Kettlebell Swing | 3 | 12 reps | 60 sec |
| Side to Side Box Shuffle | 3 | 15 reps | 60 sec |
| Forward Hops | 3 | 15 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Sled Hack Squat | 3 | 10 reps | 60 sec |
| Smith Bent Knee Good morning | 3 | 10 reps | 60 sec |
| Smith Hack Squat | 3 | 8 reps | 60 sec |
| Sled 45° Leg Press | 3 | 10 reps | 60 sec |
| Spider Crawl Push up | 3 | 10 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Chest and Front of Shoulder Stretch | 3 | 10 reps | 30 sec |
| Chest Stretch with Exercise Ball | 3 | 10 reps | 30 sec |
| Dumbbell Incline Fly on Exercise Ball | 3 | 10 reps | 30 sec |
| Dumbbell Fly on Exercise Ball | 3 | 10 reps | 30 sec |
| Dumbbell Incline One Arm Press | 3 | 10 reps | 30 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Weighted Inverted Row | 4 | 8 reps | 90 sec |
| Iron Cross Plank | 3 | 10 reps | 60 sec |
| Cable one arm lat Pulldown | 3 | 12 reps | 60 sec |
| Cable Twisting Standing high Row | 3 | 8 reps | 90 sec |
| Lever Shrug (bench press machine) | 3 | 10 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Decline Bent Arm Pullover | 4 | 10 reps | 90 sec |
| Barbell Incline Shoulder Raise | 4 | 12 reps | 90 sec |
| Barbell Rear Delt Raise | 4 | 12 reps | 90 sec |
| Barbell Standing Bradford Press | 4 | 10 reps | 90 sec |
| Bench Hip Extension | 4 | 15 reps | 90 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band overhead triceps extension | 4 | 12 reps | 60 sec |
| Band pushdown | 4 | 12 reps | 60 sec |
| Band alternating biceps curl | 4 | 12 reps | 60 sec |
| Band close-grip push-up | 4 | 12 reps | 60 sec |
| Band concentration curl | 4 | 12 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Sphinx | 3 | 10 reps | 60 sec |
| Spine Stretch | 3 | 12 reps | 60 sec |
| Upper Back Stretch | 2 | 30 sec | 30 sec |
| Upward Facing Dog | 3 | 8 reps | 90 sec |
| Wide Grip Rear Pull-Up | 3 | 10 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Front Bench Squat | 3 | 10 reps | 60 sec |
| Barbell Front Step Up | 3 | 12 reps | 60 sec |
| Band Seated Leg Extension | 3 | 15 reps | 60 sec |
| Kettlebell Goblet Curtsey Lunge | 3 | 10 reps | 60 sec |
| Sliding Leg Curl on Floor with Towel | 3 | 12 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Assisted Motion Russian Twist | 3 | 15 reps | 60 sec |
| Barbell One Arm Bent over Row | 4 | 8 reps | 90 sec |
| Barbell Seated Overhead Press | 4 | 8 reps | 90 sec |
| Barbell Upright Row | 4 | 10 reps | 90 sec |
| Cable Bar Lateral Pulldown | 4 | 10 reps | 90 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Front Crossover Shin Stretch | 3 | 15 sec | 60 sec |
| Sitting Toe Pull Calf Stretch | 3 | 15 sec | 60 sec |
| Assisted Lying Gastrocnemius Stretch | 3 | 15 sec | 60 sec |
| Separation Between Fingers Stretch | 3 | 15 sec | 60 sec |
| Leaning Heel Back Achilles Stretch | 3 | 15 sec | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Iron Cross | 4 | 10 reps | 60 sec |
| Dumbbell Lateral Raise | 4 | 10 reps | 60 sec |
| Dumbbell Lying One Arm Deltoid Rear | 4 | 10 reps | 60 sec |
| Dumbbell Lying One Arm Rear Lateral Raise | 4 | 10 reps | 60 sec |
| Dumbbell Incline Rear Lateral Raise | 4 | 10 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lever Shoulder Press (plate loaded) version 2 | 4 | 8 reps | 90 sec |
| EZ-Bar Standing Overhead Press | 4 | 8 reps | 90 sec |
| Dumbbell Standing Alternating Vertical Front Raises | 4 | 8 reps | 90 sec |
| Dumbbell Seated One Arm Shoulder Press | 4 | 8 reps | 90 sec |
| Assisted Sitting Reverse Shoulder Stretch | 3 | 15 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| StrongMan Barbell Farmers Walk | 3 | 2 min | 90 sec |
| StrongMan Fingal's Fingers | 3 | 8 reps | 90 sec |
| StrongMan Keg Toss | 3 | 6 reps | 90 sec |
| StrongMan Car Flip | 3 | 3 reps | 90 sec |
| Smith kneeling rear kick (with Partner) | 3 | 10 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lever Rotary Calf | 4 | 12 reps | 90 sec |
| Sled Lying Calf Press | 3 | 12 reps | 60 sec |
| Lever Seated Calf Press | 4 | 12 reps | 90 sec |
| Standing Calf Raise (On a staircase) | 4 | 15 reps | 90 sec |
| Resistance Band Calf Raise | 3 | 15 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable Incline Bench Row | 4 | 8 reps | 90 sec |
| Cable Palm Rotational Row | 3 | 10 reps | 60 sec |
| Cable Rope Crossover Seated Row | 3 | 12 reps | 60 sec |
| Cable Rope Elevated Seated Row | 3 | 8 reps | 90 sec |
| Barbell Reverse Grip Incline Bench Row | 3 | 10 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Single Leg Squat | 4 | 8 reps | 90 sec |
| Dumbbell Squat | 4 | 10 reps | 90 sec |
| Dumbbell Step-up | 3 | 12 reps | 60 sec |
| Dumbbell Stiff Leg Deadlift | 3 | 12 reps | 60 sec |
| Flutter Kicks | 3 | 20 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Inverted Row under Table | 3 | 12 reps | 60 sec |
| Standing Wring the Towel | 3 | 12 reps | 60 sec |
| Kettlebell Deep Push-Up | 3 | 12 reps | 60 sec |
| Lying Floor Row with Bent Knee | 3 | 12 reps | 60 sec |
| Cable One Arm Pulldown | 3 | 10 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Lying extension | 3 | 10 reps | 60 sec |
| Barbell Standing Reverse Grip Curl | 3 | 12 reps | 60 sec |
| Cable Alternating Shoulder Press | 3 | 12 reps | 60 sec |
| Cable Hip Adduction | 3 | 15 reps | 60 sec |
| Cable One Arm Lateral Bent-over | 3 | 12 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lever One Arm Chest Press (plate loaded) | 4 | 8 reps | 60 sec |
| Deep Push-Up | 3 | 10 reps | 60 sec |
| Pike Push-up (on Bench) | 3 | 10 reps | 60 sec |
| Single Arm Push-up (on knees) | 3 | 8 reps | 60 sec |
| Incline Scapula Push up | 3 | 12 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Chest Tap Push-up | 4 | 12 reps | 60 sec |
| Modified Hindu Push-up | 4 | 12 reps | 60 sec |
| Decline Kneeling Push-up on Box | 3 | 12 reps | 60 sec |
| Kneeling Wide Hand Push-Up | 3 | 12 reps | 60 sec |
| Roll Ball Pectoral Release | 3 | 12 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| High knees butt kicks | 3 | 30 reps | 60 sec |
| Single Leg Platform Slide | 3 | 12 reps | 60 sec |
| Jump Rope | 3 | 20 reps | 60 sec |
| Ski Ergometer | 3 | 3 min | 60 sec |
| Run on Treadmill | 3 | 3 min | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Over Bench Wrist Curl | 3 | 12 reps | 60 sec |
| Dumbbell Seated Neutral Wrist Curl | 3 | 12 reps | 60 sec |
| Dumbbell Alternating Seated Hammer Curl | 3 | 12 reps | 60 sec |
| Dumbbell Biceps Curl Reverse | 3 | 12 reps | 60 sec |
| Dumbbell Seated Reverse Grip Biceps Curl | 3 | 12 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Kettlebell Arnold Press | 4 | 10 reps | 60 sec |
| Kettlebell One Arm Military Press To The Side | 4 | 10 reps | 60 sec |
| Kettlebell One Arm Jerk | 4 | 10 reps | 60 sec |
| Kettlebell One Arm Push Press | 4 | 10 reps | 60 sec |
| Kettlebell Alternating Press | 4 | 10 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Sitting Crossed Legged Reach Forward Stretch | 3 | 30 sec | 30 sec |
| Kneeling Back Rotation Stretch | 3 | 30 sec | 30 sec |
| Standing Back Rotation Stretch | 3 | 30 sec | 30 sec |
| Neck Extensor Stretch | 3 | 30 sec | 30 sec |
| Adduction Of Arm In Back Stretch | 3 | 30 sec | 30 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Front Squat | 3 | 10 reps | 60 sec |
| Cable Concentration Curl | 3 | 12 reps | 60 sec |
| Lever Preacher Curl (plate loaded) | 3 | 12 reps | 60 sec |
| Inverted Row between Chairs | 3 | 12 reps | 60 sec |
| Kneeling Push-up | 3 | 12 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band straight back stiff leg deadlift | 3 | 10 reps | 60 sec |
| Lever Standing Hip Extension | 3 | 12 reps | 60 sec |
| Lever Side Hip Abduction | 3 | 12 reps | 60 sec |
| Lever Standing Leg Raise | 3 | 12 reps | 60 sec |
| Lever Standing Rear Kick | 3 | 12 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Sit Squat | 4 | 12 reps | 60 sec |
| Smith Frankenstein Squat | 3 | 10 reps | 60 sec |
| Smith Zercher Squat | 3 | 12 reps | 60 sec |
| World Greatest Stretch | 3 | 10 reps | 60 sec |
| Standing Straight Leg Hamstring Contract Relax on Exercise Ball | 3 | 15 sec | 60 sec |
Day 7
| Rest Day |
2 days ago
This is really great! I fully agree with what you wrote, and this is sure to help me out in the future. Thank you for posting this.
3 days ago
Took the words right out of my mouth!
3 days ago
Beautiful combination of colors!
2 days ago
This is really great! I fully agree with what you wrote, and this is sure to help me out in the future. Thank you for posting this.