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 |
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