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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