Total Body Strength
How to choose your plan
Level I – Use this plan if you do not have a gym, have a gym but are a less experienced lifter, or cannot lift 1.5x your body weight in a 1-Rep Max for a back squat (see below for instructions).
Level II – Use this plan if you can (or have recently) lift 1.5 x your body weight in a 1-Rep Max back squat.
*If you are not sure, start with sets of 5-10 reps at 60% of your 1.5x body weight, 2-3 times per week.
Abbreviations
TB = Total Body; MB = Medicine Ball; DB = Dumbell; KB = Kettle Bell; ‘ = Minutes; ‘’ = Seconds
LEVEL I EXERCISES
Click through the Level I workout below to see exercises, sets, and reps.
Each workout is 6 weeks.
DOWNLOAD PDF HERE
LEVEL II Exercises
Click through the Level II workout below to see exercises, sets, and reps.
Each workout is 6 weeks.
DOWNLOAD PDF HERE
How to DO A 1-REP MAX TEST for BACK SQUat
Calculate 50% of your predicted max (for example 95# for a 130-pound female, max = 195; or #135 for 180-pound male, max = #270).
Warm up with a jog and flexibility, then a set of 5-10 reps of squats with the bar or body weight. Complete jump squats or rapid squats x 5-10 reps.
Increase weight x 20-30 pounds for males and 10-20 pounds for females. Complete sets of 1-2 reps until within ~20 pounds of predicted max. Rest about 1 minute between sets.
Continue increasing weight by 5-10 pounds each set, completing x 1 rep each until you cannot lift it and still go down to at least knee height with good technique and NO PAIN. Increase rest to 3 minutes.
Make sure you have a spot or safety bars, and at least ~1 year of experience lifting.
