Work Week

Strongbyscience

Coach
Max Schmarzo

Work Week was inspired by my time training people who have to balance a demanding schedule while still wanting to make progress in the weight room. So if time is the problem, whats the solution? Quality! Three high quality training days designed to help you get the most of your time spent. No need to chase a thousand different exercises when tackling the big movements head on get you a lot of bang for your buck!

Yes! It is possible to make progress training only three times a week (yes I include some bonus work you can do at home in case you have a little extra time). When training three times a week you need to make these days count! Quality becomes king!

We train to get stronger and make progress... Its that simple

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Progress
We focus on progress! Big movements with proper loading to help foster some gains. We are not interested in crushing ourselves, just getting better and seeing results. Focusing on getting stronger and the rest seems to follow.
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Time Efficient
You can make gains training only three days a week, especially when your programming is specifically designed for just that. These days won't be easy, they will make you work, but that's part of training! Instead of focusing on upper and lower body splits, we go after total body workouts three days a week
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Movement Proficiency
I don't just want you to get stronger, but I want you to get better at performing the lifts themselves. By using six week training blocks, we dedicate our time to actually getting better at the movement before moving on. Whether you are an expert or a beginner, this is something I feel like most anyone interested in life long strength can benefit from
Features
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Access To Me!
I will be on the app helping guide the training process, answering questions the best I can and providing support!
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Programming 3 days per week
Three days a week of training, plus maybe some bonus work you can do at home!
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Committed Teammates
I want to build a community where our teammates help each other out! We are in this together!
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbells (just a couple) // Rack (somewhere you can squat and bench) // Resistance bands (happy to provide a link as to where you can ge // Flat Bench
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2021-2-8

Prep

A

Total Prep

10 reps each exercise 1-2 sets of each exercise Take your time! no rush and get warmed up

Prep

B

Hop Skip Prep 3

Each exercise is performed for 10 yards or 10 reps for 1-2 sets. We want to be smooth and rhythmic! When a movement is only to be done with one leg at a time or one direction (like the side skip) do one leg/direction for 5 yards then switch

C

Barbell Back Squat

4 x 6 @ 70, 70, 75, 75 %

D

DB Incline Bench

10, 8, 6, 6 @ 65, 70, 75, 75 %

E

Barbell RDL

3 x 8 @ 70 %

F1

DB Chest Supported Row Alternating

15, MAX @ 8, 10

F2

DB Step ups

2 x 10

F3

Banded Face Pull

15, MAX

G1

Laying banded hamstring curl

2 x 20

G2

DB Curl Press

2 x 15

Monday
2021-2-9

Conditioning

A

Core 3

each exercise done for 10 reps (total - 5 each side) 2-3 sets

B

Go for a walk!

1 x 20:00

Tuesday
2021-2-10

Prep

A

Dynamic Warmup

1-2 Rounds of the following: 6x 3-way single-leg prep 6x Squat Hinge Prep

Prep

B

Shoulder Prep

1-2 rounds 10-15 reps each exercise, take your time and no rush. We are getting ready for the main workout

C

Barbell Bench Press

6, 5, 4, 4 @ 75 %

D

Barbell Glute Hip Bridge

8, 8, 6, 6 @ 70, 70, 75, 75 %

E

Pull Up

4 x 6

F1

Hand Assisted Skater Squat

3 x 8

F2

DB OHP (Alt with bottom pause)

10, 10, MAX

F3

Hip Bridge Hamstring March

3 x 15

G1

DB Curls

2 x 20

G2

Banded Tricep Extension (Overhead)

2 x 20

Wednesday
2021-2-11

Conditioning

A

Core 4

3 sets - 10-15 reps - no longer than 10 total minutes of work!

B

Go for a walk!

1 x 20:00

Thursday
2021-2-12

Conditioning

A

Total body prep 1

20 second isometric lunge 10 reps each leg hip bridge march 10 banded chest up and over 10 each arm banded alternating row 10 dive bomb rock backs 2-3 rounds good pace!

B

DB Bulgarian Split Squat

4 x 5 @ 75 %

C

Barbell OHP

4 x 4 @ 75 %

D

Barbell Row

3 x 8

E1

DB Bench Alternating (Bottom Hold)

8, MAX

E2

Hand Assisted Skater Squat

2 x 10

E3

Banded High To Low Row

12, MAX

F1

Banded Good Mornings

2 x 15

F2

DB Reverse Fly

2 x 15

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Don't Waste your time

You only have so much time to train... Don't waste it not making progress

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FAQs
How do I start?
Just hop right in, even if its the middle of the week! No need to rush it, take your time and lets start getting better!
What if I miss a day?
No worries! You can always make it up on a another day or even just skip it. Life happens, I get it.
How long does each training day last?
I aim to make it around 60-90 minutes. You can always speed it up a little by shortening the rest intervals. I am happy to assist.
Is there a message board for questions?
Yes! I am on the message board and so are our team members. This makes it a great place to ask questions and get feedback
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Work Week
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Work Week
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Work Week
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