Work Out Like a Giant With Michael Strahan

Strahan Workout 2013
 


For Michael Strahan’s 2014 workout plan, download the Men’s Fitness app for iPhone and iPad or pick up the new September issue on newsstands. 

Strahan trains five days a week with a whole-body circuit that incorporates vertical and horizontal push and pull movements, a mix of hip- and knee- dominant exercises, rotational movements, and core work. “My philosophy is making sure our workouts are functional, so that Michael doesn’t throw out his back picking up a grocery bag,” says Latreal Mitchell, Strahan’s trainer. “We train in all planes of motion and keep it challenging.” Here’s a typical week:

MONDAY

JUMP SQUAT 4 sets x 5 reps
SINGLE-LEG SQUAT 4 sets x 10 reps
DEADLIFT 4 sets x 10 reps
BENCH PRESS 4 sets x 10 reps
DUMBBELL ROW 4 sets x 10 reps
PUSH PRESS 4 sets x 10 reps
ONE-ARM LAT PULLDOWN 4 sets x 10 reps
HIGH-to-LOW WOODCHOP 4 sets x 10 reps
PLANK WALKUP 45-60 seconds

TUESDAY

KETTLEBELL SWING 4 sets x 5 reps
DROP LUNGE 4 sets x 10 reps
BACK EXTENSION 4 sets x 10 reps
DUMBBELL INCLINE PRESS 4 sets x 10 reps
CABLE FACE PULL 4 sets x 10 reps
DUMBBELL ONE-ARM PRESS 4 sets x 10 reps
WIDE-GRIP PULLUP 4 sets x 10 reps
LOW-to-HIGH KNEELING WOODCHOP 4 sets x 10 reps
SIDE BRIDGE and REACH 45-60 seconds

WEDNESDAY

DUMBBELL BURPEE 4 sets x 5 reps
FRONT SQUAT 4 sets x 10 reps
GOOD MORNING 4 sets x 10 reps
REVERSE-GRIP BENCH PRESS 4 sets x 10 reps
ONE-ARM CABLE ROW 4 sets x 10 reps
DUMBBELL SPLIT JERK 4 sets x 10 reps
INNER-GRIP SIDE-to-SIDE PULLUP 4 sets x 10 reps
BARBELL TORQUE 4 sets x 10 reps
PLANK 45-60 seconds

THURSDAY

BOX JUMP 4 sets x 5 reps
BULGARIAN SPLIT SQUAT 4 sets x 10 reps
SINGLE-LEG DEADLIFT 4 sets x 10 reps
STABILITY-BALL CHEST PRESS 4 sets x 10 reps
SINGLE-ARM REVERSE FLYE 4 sets x 10 reps
ARNOLD PRESS 4 sets x 10 reps
REVERSE-GRIP LAT PULLDOWN 4 sets x 10 reps
STRAIGHT-GRIP CABLE ROTATION 4 sets x 10 reps
PLANK with ELBOW to KNEE 45-60 seconds

FRIDAY

TRX SQUAT JUMP 4 sets x 5 reps
TRX SINGLE-LEG SQUAT 4 sets x 10 reps
TRX GLUTE BRIDGE 4 sets x 10 reps
TRX TRICEPS PUSHUP 4 sets x 10 reps
TRX ROW 4 sets x 10 reps
DUMBBELL SCAPTION RAISE 4 sets x 10 reps
WIDE-GRIP PULLUP 4 sets x 10 reps
1/2 TURKISH GETUP 4 sets x 10 reps
TRX SIDE PLANK 45-60 seconds