Directions
Frequency: Perform this workout three times a week, resting at least a day between each session.
Hot to Do It: Perform the exercises marked lowercase a, b, and c as a modified tri-set. This means you’ll complete one set for each of the three exercises, resting the prescribed time between sets, and then repeat the process for the prescribed number of sets. So you’ll do one set of 1a, rest, then one set of 1b, rest again, then one set of 1c, rest, and repeat. Perform the remaining exercises as straight sets, completing all your sets for the exercise before moving on.
- 1A Chinup
- 1B Pistol Squat
- 1C Blast-Strap Pushup
- 2 Single-Leg Romanian Deadlift w/ Arms Extended
- 3 Hanging Knee Raise
- 4 Monkey Bar Hand Walking
- 5 Interval Sprints
Jason Ferruggia is MF’s chief training adviser, and the owner of musclegainingsecrets.com.
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1A Chinup
Sets: 2-3 Reps: As many as possible Rest: 90 Seconds
Grab the bar with a shoulder-width grip, palms facing you, and let your body hang [1]. Focusing on the muscles in your back, pull your body up until your chin is over the bar [2]. Lower yourself back to the starting position. That’s one rep.
1B Pistol Squat
Sets: 2-3 Reps: As many as possible Rest: 90 Seconds
Stand on one leg [1] and squat down as low as you can [2]. Extend your hips and knee to return to the top position. That’s one rep. Complete all your reps, and then repeat on the opposite leg.
1C Blast-Strap Pushup
Sets: 2-3 Reps: As many as possible Rest: 90 Seconds
Attach blast straps (available at elitefts.com) or gymnastics rings to a chinup bar or tree branch and let them hang down. Grab the handles and get into pushup position [1], and perform a pushup [2]. That’s one rep.
2 Single-Leg Romanian Deadlift w/ Arms Extended
Sets: 2 Reps: 20 Rest: 60 Seconds
Stand on one leg with the opposite leg extended behind you and your arms straight out to your sides [1]. Bend your hips and the knee of the supporting leg slightly and, keeping your lower back in its natural arch, lower your torso until it’s parallel to the floor. Keep your shoulder blades squeezed together the whole time [2]. Extend your hips and knee to return to the starting position. That’s one rep. Complete all your reps on one leg, and then switch legs and repeat.
3 Hanging Knee Raise
Sets: 2-3 Reps: As many as possible Rest: 90 Seconds
Hang from a chinup bar, monkey bars, or tree branch [1]. Contract your abs and raise your knees up to your chest [2]. Lower your knees back down. That’s one rep.
4 Monkey Bar Hand Walking
Sets: 1-2 Reps: As many as possible Rest: 120 Seconds
Hang from monkey bars, a chinup bar, or a tree branch, and walk your hands back and forth over the whole length [1 and 2]. Continue for as long as possible.
5 Interval Sprints
Warm up for five minutes with light runs, and then sprint for 10 seconds. Perform sprints for 20-30 minutes, resting as long as you need between sets to feel recovered.
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