Introduction There’s a reason every red-blooded male grows up idolizing super heroes. They are badass. Plain and simple. Size, strength, speed, power, and relentless conditioning. They have it all. There’s nothing that can touch these guys. The definition of balanced athletes, with minds and bodies forged from iron. You all know you have to live as the man you want to become. To develop the all-encompassing invincibility of a superhero, you must train for the challenges they face.
This program will give you that challenge. The Superhero workout is a 4-day Upper/Lower/Full/Full split. Each week will start off with two strength days. One for the upper body and one for the lower body. You will follow that up with a higher-rep day to build size and stamina, and finish off the week with a speed day to build explosiveness. As you can see, all the components of a superhero are there. Days 1 and 2 give you the raw strength. The higher reps on Day 3 will build muscular endurance and make sure you’re the last one to gas out. Day 4 gives you the brute power to bust through walls. As always, I recommend you get extra conditioning in, on top of what you get from these workouts. That could be: • • • •
Sprints on a hill, beach, track, in a pool, or on a bike A conditioning day with circuit of the sled, battling ropes, and KBs Playing a sport. Whatever else you want.
Just get it in. Superheroes don’t have the luxury of being big and strong for 10 seconds, and then sucking wind after a flight of stairs. Build that work capacity so you can perform at a high level everyday. Take one day each week to just do some easy recovery like an easy hike, swim or bike, and stretching.
As you can see, there is a rep bracket on most exercises. For these, do sets across. This means for the rep range of 7-9, you start with something you can do for 4 sets of 7. Don’t increase the weight until you can do all the sets with the higher end of the rep bracket. So 4 sets of 9. This won't always work but the point is you don't take sets to failure. Use a constant weight until you can absolutely dominate it at the top end of the prescribed rep range. Then, you’re ready to move up and start back at the bottom of the bracket. If you judge it wrong and go too heavy or too light on first set, adjust as needed. It’s not the end of the world and it won’t happen often. As you practice this style of training, you will get much better at picking your weights. Each day has a specific warm-up designed for the workout so follow them as prescribed. You’ll notice there is an option for barbell variations on some of the big lifts. If you are young, healthy, and obsessed with doing them, go ahead. Back or front squat with a barbell, or deadlift with a trap bar.
If you are over 35, or have any history of hip, back, or knee problems, stick with less stressful variations like goblet squats, belt squats, or KB front squats. Some of you can trap bar deadlift, but only if you can do it 100% pain free. That covers it, Renegades. Post any questions in the Renegade Strength Club Forum and we will update them here. Go save the world.
Warm-Ups You can jump rope for 2-3 min. before your warm-up each day to get blood moving. Day 1: 1) Shoulder Dislocation with Band Or Broomstick- 1 x 20 2) Band “No Money” (Supinated External Rotation)- 1 x 12 3) Scap Wall Slide- 1 x 12 4) YTWL- 1 x 5 each 5) KB Halo- 1 x 6 each direction 6) Cat-Camel- 1 x 5 7) Quadruped Scap Circles- 1 x 10 8) Sphinx Position 4 Direction Reach- 1 x 2 each direction 9) Thoracic Extension on Foam Roller- 1 x 10 10) Lying Upper Body Clam- 1 x 10 per side 11) Kneeling Fingertip Pushup- 1 x 6 12) Kneeling Back of Hand Pushup- 1 x 6 Day 2: 1) Ankle Mobility Drills (side, forward, inward, outward circles)- 1 x 5 each 2) Calf Stretch- 1 x 30 sec 3) Cat- Camel- 1 x 5 4) Lying Side Clam- 1 x 15 5) Lying Side Leg Raise- 1 x 10 6) Lying Inside Leg Raise (adduction)- 1 x 10 7) Glute Bridge Iso Hold- 1 x 30 sec. 8) Slow Curl Up- 3 x 10 sec. per side 9) Side Plank- 1 x 30 sec. 10) Slow Split Squat- 1 x 5 11) Assisted Cossack Squat- 1 x 6 12) Shoulder Dislocation w/ Band or Broomstick- 1 x 20
13) Band Pull Apart – 1 x 20 Day 3: 1) Shoulder Dislocations with Band or Broom stick- 1 x 20 2) Alphabet with ankles - Write the alphabet with each foot 3) Lateral Hurdle Step Over- 6 in each direction 4) Dead bug w/ Cross Crawls- 1 x 10 5) Thoracic Extensions on Foam Roller- 1 x 10 6) 3 point front lunge stretch- 30 sec/side 7) Thai Sit- 10/leg 8) Scap Push Up- 1 x 10 9) Bird Dog- 1 x 10 10) Glute bridge w/soles of feet together- 1 x 15 11) Forward Crawl- 1 x 30 sec 12) Band Pull Apart- 1 x 20 (start at your neck and move down to belly button through set) 13) BW Squat w/ 3 sec hold in the hole- 1 x 15 Day 4: 1) Joint Tractioning with Band- 2 min/side (stretch lats and pecs) 2) Hurdle Duck Under- 1 x 6 each direction 3) Prone Neck Periscope Drill- 1x 5 each direction 4) Quadruped Shoulder Touch- 1 x 20 5) Lateral band walk- 1 x 10 each direction 6) Frankenstein walk/forward walk w/ band around knees- 1 x 10 7) RDL w/ no weight- 1 x 20 (2 sec pause at bottom) 8) Supinated Band Pull-Apart- 1 x 20 9) Cossack Squat- 1 x 20 10) Hindu Pushup- 1 x 15 11) Glute Bridge and Reach- 1 x 10 12) YTWL- 5 reps for each letter 13) Downward Dog Pumping calf Stretch- 1 x 20
Phase 1 Week 1 Day 1 1a) 10° Incline Dumbbell Press – 3 x 7-9 x 45 1b) Neutral Grip Chin Up– 3 x 7-9 x 45 1c) Handstand Pushup/ Military Press - 3 x 7-9 x 45 1d) 1 Arm DB Row – 3 x 7-9 x 45 2) Angled Bar Pushdown- 3 x 10-12 x 30 3) Turkish Getup – 3 x 3 x 45 * If it’s impossible in your gym to do the first 4 exercises in a circuit do them in 1a/1b & 2a/2b fashion Day 2 1) Barbell/Band Glute Bridge – 3 x 8-10 x 60 2) Squat Variation or Trap Bar Deadlift – 2 x 7-9 x 90 3a) 1 Arm Farmers Walk - 3 x 30s x 30 3b) Rear Floor Elevated Split Squat – 2 x 7-9 x 30 5a) Hammer Curl- 3 x 10-12 x 30 5b) Decline Sit Up – 3 x 8-10 x 30
Day 3 1a) Hammer Grip Face Pull – 3 x 18-20 x 45 1b) Incline Pushup w/ Feet in Straps- 2 x 18-20 x 45 1c) Goblet Box Squat- 1 x 20 x 45 2a) Standing Lateral Raise – 3 x 20-25 x 30 2b) Jackknife Pullup or Pronated Pulldown* – 2 x 15-18 x 30 2c) Back Raise- 1 x 20-30 x 30 3) Side Plank – 2 x 40s x 30
Day 4 1) 1 Arm Landmine Push Press – 3 x 8 x 30 2a) Hang Clean/High Pull*– 3 x 8 x 30 2b) Bodyweight Jump Squat – 3 x 8 x 30 2c) Kettlebell Swing – 3 x 15 x 60 3a) Front Lever Iso Hold – 4 x 10s x 30
3b) Planche Progression Iso Hold – 4 x 10s x 30 * Choose from barbell, dumbbell, kettlebell, sandbag, med ball, or log
Week 2 Day 1 1a) 10° Incline Dumbbell Press – 4 x 7-9 x 45 1b) Neutral Grip Chin Up– 4 x 7-9 x 45 1c) Handstand Pushup/ Military Press - 3 x 7-9 x 45 1d) 1 Arm DB Row – 3 x 7-9 x 45 2) Angled Bar Pushdown- 3 x 10-12 x 30 3) Turkish Getup – 3 x 3 x 45 * If it’s impossible in your gym to do the first 4 exercises in a circuit do them in 1a/1b & 2a/2b fashion Day 2 1) Barbell/Band Glute Bridge – 3 x 8-10 x 60 2) Squat Variation or Trap Bar Deadlift – 3 x 7-9 x 90 3a) 1 Arm Farmers Walk - 3 x 30s x 30 3b) Rear Floor Elevated Split Squat – 2 x 7-9 x 30 5a) Hammer Curl- 3 x 10-12 x 30 5b) Decline Sit Up – 3 x 8-10 x 30 Day 3 1a) Hammer Grip Face Pull – 3 x 18-20 x 45 1b) Incline Pushup w/ Feet in Straps- 3 x 18-20 x 45 1c) Goblet Box Squat- 1 x 20 x 45 2a) Standing Lateral Raise – 3 x 20-25 x 30 2b) Jackknife Pullup or Pronated Pulldown* – 2 x 15-18 x 30 2c) Back Raise- 2 x 20-30 x 30 3) Side Plank – 2 x 40s x 30
Day 4 1) 1 Arm Landmine Push Press – 4 x 8 x 30 2a) Hang Clean/High Pull*– 4 x 8 x 30 2b) Bodyweight Jump Squat – 4 x 8 x 30 2c) Kettlebell Swing – 4 x 15 x 60 3a) Front Lever Iso Hold – 4 x 10s x 30 3b) Planche Progression Iso Hold – 4 x 10s x 30 * Choose from barbell, dumbbell, kettlebell, sandbag, med ball, or log
Week 3 Day 1 1a) 10° Incline Dumbbell Press – 4 x 7-9 x 45 1b) Neutral Grip Chin Up– 4 x 7-9 x 45 1c) Handstand Pushup/ Military Press - 4 x 7-9 x 45 1d) 1 Arm DB Row – 4 x 7-9 x 45 2) Angled Bar Pushdown- 4 x 10-12 x 30 3) Turkish Getup – 3 x 3 x 45 * If it’s impossible in your gym to do the first 4 exercises in a circuit do them in 1a/1b & 2a/2b fashion Day 2 1) Barbell/Band Glute Bridge – 3 x 8-10 x 60 2) Squat Variation or Trap Bar Deadlift – 3 x 7-9 x 90 3a) 1 Arm Farmers Walk - 3 x 30s x 30 3b) Rear Floor Elevated Split Squat – 2 x 7-9 x 30 5a) Hammer Curl- 4 x 10-12 x 30 5b) Decline Sit Up – 3 x 8-10 x 30 Day 3 1a) Hammer Grip Face Pull – 3 x 18-20 x 45 1b) Incline Pushup w/ Feet in Straps- 3 x 18-20 x 45 1c) Goblet Box Squat- 2 x 20 x 45 2a) Standing Lateral Raise – 3 x 20-25 x 30 2b) Jackknife Pullup or Pronated Pulldown* – 3 x 15-18 x 30 2c) Back Raise- 2 x 20-30 x 30 3) Side Plank – 2 x 40s x 30
Day 4 1) 1 Arm Landmine Push Press – 4 x 8 x 30 2a) Hang Clean/High Pull*– 4 x 8 x 30 2b) Bodyweight Jump Squat – 4 x 8 x 30 2c) Kettlebell Swing – 4 x 15 x 60 3a) Front Lever Iso Hold – 4 x 10s x 30 3b) Planche Progression Iso Hold – 4 x 10s x 30 * Choose from barbell, dumbbell, kettlebell, sandbag, med ball, or log
Week 4 Day 1 1a) 10° Incline Dumbbell Press – 5 x 7-9 x 45 1b) Neutral Grip Chin Up– 5 x 7-9 x 45 1c) Handstand Pushup/ Military Press - 4 x 7-9 x 45 1d) 1 Arm DB Row – 4 x 7-9 x 45 2) Angled Bar Pushdown- 4 x 10-12 x 30 3) Turkish Getup – 3 x 3 x 45 * If it’s impossible in your gym to do the first 4 exercises in a circuit do them in 1a/1b & 2a/2b fashion Day 2 1) Barbell/Band Glute Bridge – 3 x 8-10 x 60 2) Squat Variation or Trap Bar Deadlift – 4 x 7-9 x 90 3a) 1 Arm Farmers Walk - 3 x 30s x 30 3b) Rear Floor Elevated Split Squat – 2 x 7-9 x 30 4a) Hammer Curl- 4 x 10-12 x 30 4b) Decline Sit Up – 3 x 8-10 x 30 Day 3 1a) Hammer Grip Face Pull – 4 x 18-20 x 45 1b) Incline Pushup w/ Feet in Straps- 3 x 18-20 x 45 1c) Goblet Box Squat- 2 x 20 x 45 2a) Standing Lateral Raise – 4 x 20-25 x 30 2b) Jackknife Pullup or Pronated Pulldown* – 3 x 15-18 x 30 2c) Back Raise- 2 x 20-30 x 30 3) Side Plank – 3 x 40s x 30
Day 4 1) 1 Arm Landmine Push Press – 5 x 8 x 30 2a) Hang Clean/High Pull*– 5 x 8 x 30 2b) Bodyweight Jump Squat – 4 x 8 x 30 2c) Kettlebell Swing – 4 x 15 x 60 3a) Front Lever Iso Hold – 4 x 10s x 30 3b) Planche Progression Iso Hold – 4 x 10s x 30 * Choose from barbell, dumbbell, kettlebell, sandbag, med ball, or log
Phase 2 Week 1 Day 1 1) 30 Degree Incline Dumbbell/ Barbell Press– 4 x 6-8 x 60 2) Handstand Pushup/ Military Press - 3 x 6-8 x 60 3) Supinated Ring Chin – 4 x 6-8 x 60 4) 1 Arm Squatting Cable Row – 3 x 8-10 x 45 5) Turkish Getup – 3 x 3 x 45
Day 2 1) Barbell or Band Hip Thrust– 3 x 8-10 x 75 2) Slide Reverse Lunge– 3 x 8 x 30* 3) Squat/Deadlift Variation– 2 x 6-8 x 90 4a) 1 Arm Farmers Walk - 3 x 30s x 30 4b) Swiss Ball Rolllout – 3 x 30s x 30 *Between legs Day 3 1a) Modified Planche Ring Pushup – 3 x 12-15 x 60 1b) Parallel Grip Chinup/Pulldown – 3 x 12-15 x 60 2a) Standing Dumbbell Curl– 4 x 12-15 x 45 2b) Pronated Face Pull– 3 x 12-15 x 45 3) ½ Kneeling Pallof Press – 2 x 30s x 45 4) Forward Sled Push– 5 x 30s x 60 Day 4 1) 1 Arm Kettlebell Push Press– 3 x 6-8 x 30 2a) Clean/High Pull – 4 x 6-8 x 45 2b) Prisoner Jump Squat – 4 x 6 x 45 3a) Kettlebell Swing –4 x 12-15 x 30 3b) Front Lever – 4 x 10s x 30 3c) Planche Hold – 4 x 10s x 30
Week 2 Day 1 1) 30 Degree Incline Dumbbell/ Barbell Press– 4 x 6-8 x 60 2) Handstand Pushup/ Military Press - 4 x 6-8 x 60 3) Supinated Ring Chin – 4 x 6-8 x 60 4) 1 Arm Squatting Cable Row – 3 x 8-10 x 45 5) Turkish Getup – 3 x 3 x 45
Day 2 1) Barbell or Band Hip Thrust– 3 x 8-10 x 75 2) Slide Reverse Lunge– 3 x 8 x 30* 3) Squat/Deadlift Variation– 3 x 6-8 x 90 4a) 1 Arm Farmers Walk - 3 x 30s x 30 4b) Swiss Ball Rolllout – 3 x 30s x 30 *Between legs Day 3 1a) Modified Planche Ring Pushup – 4 x 12-15 x 60 1b) Parallel Grip Chinup/Pulldown – 4 x 12-15 x 60 2a) Standing Dumbbell Curl– 4 x 12-15 x 45 2b) Pronated Face Pull– 3 x 12-15 x 45 3) ½ Kneeling Pallof Press – 2 x 30s x 45 4) Forward Sled Push– 5 x 30s x 60 Day 4 1) 1 Arm Kettlebell Push Press– 4 x 6-8 x 30 2a) Clean/High Pull – 4 x 6-8 x 45 2b) Prisoner Jump Squat – 4 x 6 x 45 3a) Kettlebell Swing –4 x 12-15 x 30 3b) Front Lever – 4 x 10s x 30 3c) Planche Hold – 4 x 10s x 30
Week 3 Day 1 1) 30 Degree Incline Dumbbell/ Barbell Press– 4 x 6-8 x 60 2) Handstand Pushup/ Military Press - 4 x 6-8 x 60 3) Supinated Ring Chin – 4 x 6-8 x 60 4) 1 Arm Squatting Cable Row – 4 x 8-10 x 45 5) Turkish Getup – 3 x 3 x 45
Day 2 1) Barbell or Band Hip Thrust– 3 x 8-10 x 75 2) Slide Reverse Lunge– 3 x 8 x 30* 3) Squat/Deadlift Variation– 4 x 6-8 x 90 4a) 1 Arm Farmers Walk - 3 x 30s x 30 4b) Swiss Ball Rolllout – 3 x 30s x 30 *Between legs Day 3 1a) Modified Planche Ring Pushup – 4 x 12-15 x 60 1b) Parallel Grip Chinup/Pulldown – 4 x 12-15 x 60 2a) Standing Dumbbell Curl– 4 x 12-15 x 45 2b) Pronated Face Pull– 4 x 12-15 x 45 3) ½ Kneeling Pallof Press – 2 x 30s x 45 4) Forward Sled Push– 6 x 30s x 60 Day 4 1) 1 Arm Kettlebell Push Press– 4 x 6-8 x 30 2a) Clean/High Pull – 5 x 6-8 x 45 2b) Prisoner Jump Squat – 4 x 6 x 45 3a) Kettlebell Swing –4 x 12-15 x 30 3b) Front Lever – 4 x 10s x 30 3c) Planche Hold – 4 x 10s x 30
Week 4 Day 1 1) 30 Degree Incline Dumbbell/ Barbell Press– 5 x 6-8 x 60 2) Handstand Pushup/ Military Press - 4 x 6-8 x 60 3) Supinated Ring Chin – 5 x 6-8 x 60 4) 1 Arm Squatting Cable Row – 4 x 8-10 x 45 5) Turkish Getup – 3 x 3 x 45
Day 2 1) Barbell or Band Hip Thrust– 3 x 8-10 x 75 2) Slide Reverse Lunge– 3 x 8 x 30* 3) Squat/Deadlift Variation– 4 x 6-8 x 90 4a) 1 Arm Farmers Walk - 4 x 30s x 30 4b) Swiss Ball Rolllout – 3 x 30s x 30 *Between legs Day 3 1a) Modified Planche Ring Pushup – 4 x 12-15 x 60 1b) Parallel Grip Chinup/Pulldown – 4 x 12-15 x 60 2a) Standing Dumbbell Curl– 4 x 12-15 x 45 2b) Pronated Face Pull– 4 x 12-15 x 45 3) ½ Kneeling Pallof Press – 3 x 30s x 45 4) Forward Sled Push– 6 x 30s x 60
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Day 4 1) 1 Arm Kettlebell Push Press– 4 x 6-8 x 30 2a) Clean/High Pull – 5 x 6-8 x 45 2b) Prisoner Jump Squat – 4 x 6 x 45 3a) Kettlebell Swing –5 x 12-15 x 30 3b) Front Lever – 4 x 10s x 30
Frequently Asked Questions Q: Can I do some foam rolling before my workout? A: Sure. Just don’t go overboard. Do 5-10 minutes then move on to other more important stuff. Dedicate more time to rolling later at night.
Q: I don’t have a trap bar, but want to deadlift, can I straight bar deadlift? A: I don’t recommend it because of how stressful the lift is. If you are going to do it, anyway, at least reduce the range of motion and set the bar on mats or pins so that you are pulling from just below your knee.
Q: I don’t have heavy enough DBs for the bench press. Can I barbell bench press instead of using DBs on Day 1? A: Sure, but use a neutral grip or angled bar if you can, and make sure the bench is elevated at a slight incline to keep your shoulders safe. Keep the weight at a level that allows you to do picture perfect, clean reps that don’t slow down. If you only have a straight bar consider adding chains to it or doing a reverse band set up in order to deload the bottom portion of the lift.
Q: Can I add in an extra arm day? A: No. Your guns already get plenty of work in this program.
Q: What is the 3 day option? A: There isn’t a 3-day option since this is a 4-way split. If you have to train 3 days a week and don’t want to do another program, then break them up so the 4-day training block extends into the next week. So it would look like this: Monday: Day 1 Wednesday: Day 2 Friday: Day 3 Monday: Day 4
Wed: Day 1 Friday: Day 2
Q: What if I can’t do the first 4 exercises of Day 1 in a circuit? A: For Day 1, you can group 1a and 1b in their own superset then do 1c and 1d in a separate superset. The other days should be doable as written or with exercise substitutions. And if that is impossible you can just do straight sets on everything. In that case you'll need to extend the rest periods by 30 seconds each.
Q: How should we split the four days up? What if I have intense sports training over the weekend? A: Mon/Tues/Thurs/Sat is the optimal setup, but Mon/Tues/Thurs/Fri also works. If you go for that option, make sure you get something in over the weekend like Sprints, sports, a hike, etc.
Q: Substitutions for Back Raise and Landmine Push Press? A: For the back raise, sub in a banded good morning or a KB Swing. For the Landmine Push Press just do a 1 arm KB or DB Press using a slight leg drive.
Q: If i wanted to add some added gymnastic ring holds on top of the prescribed workout for added core work how should I program them in, or is that overkill? A: Overkill, but if necessary, Day 1 & 3 at night. Four sets of 10 sec holds.
Q: For Turkish Get Ups, is it 3 reps/side? A: 3 per side. Every single arm or leg exercise is always listed as reps per side. So for a 1 arm row that says 12-15 it's not 6-7.5 reps per arm.
Q: Would love to throw in a conditioning day as recommended, however I am only getting approx 6 hrs sleep per night mon-fri. I am also trying to lean out.
A: First off, if you are trying to get lean, you need to sleep more. Low sleep will make it incredibly hard to drop body fat and hold on to muscle. In your situation of low sleep and lower calories, an extra conditioning day would be too much. Stick to 1 sprint session/week, maybe a finisher here and there, and do 1-2 sessions of steady state cardio each week for 20-30 min. in the morning. Do something low impact like easy biking or jump rope.
Q: I only have gym rings, weighted vest, dumbbells I can make up to 40kg/80-90lbs, and a heavy tire and straps to use as a sled. Can I do the program with this equipment? A: Yes. We can help you make substitutions if you post up your specific situation in the Forum.
Q: Would you recommend we still do daily sets of 50 band dislocations/ pull aparts/ face pulls with this program? A: Yes. It will keep your shoulders healthy. You can always do this everyday.
Q: Regarding the decline situps: are they performed like the curl up in the warm up (only lifting the upper body) or are they actually a full sit up? A: Full sit up. Have someone or something holding your feet and come up all the way, keeping tension on your abs the whole time.
Q: I've always struggled to get a good chest pump. I've tried lighter weight and really squeezing, but I can't seem to get one. Any tips? A: Increase the reps a bit and use a 3 second negative. Only go down as far as you can without losing tension on your chest and make sure you don’t bring your hands really close together at the top. Q: If limited weights for glute bridge would you suggest more reps with same amount of sets or more sets with same number of reps prescribed? A: 1) Go slow, hold for 2-3 sec at top, lower slowly.
2) Add reps up to 20 3) When that's easy you can do 1 leg at a time. But it will take you a lot longer, obviously.
Q: If subbing one arm KB press for landmine push press, should we be using any leg drive or momentum to make it explosive? A: A little leg drive is fine.
Q: I finished the program. Now what? A: Deload. Perform the final week of Phase 2 but reduce the volume by 1 set per exercise and cut the down to 60% of whatever you used the last week.
