Table of Contents
A.
B.
C.
D.
E.
F.
G.
H.
Introduction
Warm-Ups Phase 1-3
Superhero Nutrition
Phase 1
a. Week 1
b. Week 2
c. Week 3
d. Week 4
Phase 2
a. Week 1
b. Week 2
c. Week 3
d. Week 4
Phase 3
a. Week 1
b. Week 2
c. Week 3
d. Week 4
Deload
Frequently Asked Questions
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
Introduction
To be a superhero you’ve gotta be strong. You can’t actually ​get​ strong by doing an
excessive amount of volume and fluff in your training. You have to use a low enough
workload, at the right intensity, so that you can recover from it and be able to come back
stronger.
By training in a way that allows for regular strength gains you will also build size in most
muscle groups at the fastest rate possible. I say “most” muscle groups because there
are a couple areas that will actually require more volume.
Before we delve into that, though, I want you to think about something. What do you
think will force a muscle to remold itself and come back bigger and stronger? Doing a
brutally heavy set of 6-8 reps or doing multiple, low intensity sets of 15-20 reps? The
answer should be obvious. Lifting heavy shit is, and always will be the best way to get
jacked.
Do a bunch of reps for your chest and nothing happens other than your pecs getting
tighter and your posture getting worse. The same thing occurs when you do a bunch of
light pump work for the lats. Do enough of that and pretty soon you can’t put your arms
overhead anymore.
Tons of high rep triceps extensions will never lead to big arms. But they’re awesome for
developing tendinitis in the elbows.
There’s an exception to this rule and one muscle group that does respond very well to
lighter, high volume pump work. That muscle group is the shoulders. And every
superhero needs big shoulders. So during this program there will be extra pump work
dedicated to the shoulders on both upper body days.
The rear delts get torched on Day 1 and the side delts get blasted on Day 3.
The quads are the other muscle group that can grow from higher rep, pump work. The
problem with that is you’ll be stiff and sore if you do too much of it. And there’s no way
you can be out fighting crime if you’re limping around half the week.
The back is trained all three days because it can tolerate a large workload and also
because you need a good V-taper to look fresh in your spandex suit.
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
Aside from being strong and jacked a superhero has to be fast and explosive. We’ve
included some throws and jumps to help with that. And be sure to explode the weight up
on your heavy presses and squatting type movements.
A superhero has to be mobile and agile, so we’ve included exercises to develop these
qualities in each pre workout movement prep routine. We’ve also included a dedicated
mobility circuit that will help open up all of your tight areas. That’s designed to be done
off days and should take you less than 25 minutest complete.
A superhero must be well conditioned. That means you’ll perform one high intensity
interval session per week (two if your main goal is rapid fat loss). The main session will
be done on the weekend. If you need to add a second it should be done as a 10-15
minute finisher after Day 1 or as a second session on that day or Day 2.
Low intensity conditioning should be done at least once per week for 30 minutes. You
can walk, bike, hike, swim, skip, sled drag, row, shadow box, Ickey Shuffle, Humpty
Hump, Electric Slide, East Coast Stomp or whatever else you want to do. The thing to
remember is that your heart rate should stay right at 65-70% of your max for the entire
30 minutes. To determine what that is simply subtract your age from 220 then take
65-70% of that.
The final quality of a superhero is low bodyfat. Loose, jiggling fat doesn’t look awesome
in a spandex suit. You need to be able to see your defined shoulders and cut abs if you
wanna intimidate bad guys or make the housewives swoon every time you stop by to
rescue a cat out of a tree.
While conditioning will help greatly with the reduction of bodyfat the main thing is diet.
That will cover at least 80% of your fat loss. So be on point with your diet! The most
important thing is to make sure you’re not consuming too much fat. Dietary fat is much
more easily converted to bodyfat than carbs are.
Progression
There are three 4-week phases in this program. During the first week of each phase you
should take it a bit easier than normal. Get used to the new exercises on week 1 then
push yourself a bit harder each week thereafter. The goal is to do more reps or add
more weight. But NEVER go to failure. Always leave 1-2 reps in the tank, even on the
final week of each phase.
I recommend starting at the higher end of the rep ranges listed. That allows you more
room for progression over the following weeks.
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
You’ll notice the squat and trap bar deadlift are both listed as the big, compound
movement on the leg days. That’s because you will alternate the two exercises each
week throughout the entire program. However, if you want to stick with either of them
throughout the entire program that’s completely fine. If you choose to squat for the
entire 90 days I’d recommend an ever so slight change to the width of your stance each
phase.
There will be some use of the rest-pause method throughout the program. You will see
it listed as RP. That means you do a couple warm up sets to determine the appropriate
starting weight. Then you do the number of reps listed (or close to it, stopping one rep
shy of failure). You then rest twenty seconds while breathing deeply. Right at the
twenty-second mark (and not a second more) you grab the weight again and do as
many reps as possible. If you got twelve on the first set you’ll probably only get 6-7 on
the first rest pause. If it calls for 3 RP that means you will do one main set and then
three rest pause mini-sets after that, resting twenty seconds between each. In this
hypothetical example you’d probably get 4-6 reps on the second RP set and 2-3 on the
final one. Write down the total number of reps and try to beat it next time.
Goals: ​Superhuman Strength and Conditioning
Difficulty: ​Intermediate
Duration:​ 90 days
Workout Time: ​30-45 minutes
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
Warm-Ups Phase 1-3
Monday
Hit the bike, jump rope, or some light sled pushes for 2-5 min. to get your body temp up
before you start the warm up.
1. Joint traction pec stretch w/band: 45 sec per side
2. Upper body clam shell: 1 x 8 per side
3. Shoulder dislocations- 1x15 (use 2.b-5lbs on dowel if ready)
4. YTWL- 5 per position
5. Db external rotation on side- 1x20
6. Band pull apart- 2x20
7. Pushup- 2x15
8. Face pull- 2x20
9. Scap pushup- 1x10 w/ 3 sec hold
10. Dip shrug/serratus dip- 1x8-12 w 2 sec hold at top Start on dip bars at the top of
a dip. Keep your arms straight, let your shoulders come up towards your ears,
press your shoulders down as far away from your ears as possible and hold for 2
sec. Repeat.
11. MB chest pass- 3x5x45
Wednesday
Hit the bike, jump rope, or some light sled pushes for 2-5 min. to get your body temp up
before you start the warm up.
1. Ankle Mobility Wall Drill: 30 sec/side
2. 3 point front lunge stretch: 30 sec/side
3. Dynamic Hip Flexion: 20 reps
4. Lateral Band walk- 1x10-12
5. BW 1 Leg RDL- 1x10-12
6. BW Split squat w/3 sec pause at bottom- 1x10-12
7. Band leg curl- 3x25
8. Cossack Squat- 1x10-12
9. Goblet squat w/3 sec pause at bottom- 2x10-12
10. Calf Stretch- 2x30s
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
Friday
Hit the bike, jump rope, or some light sled pushes for 2-5 min. to get your body temp up
before you start the warm up.
1. Overhead joint traction w/band: 45 sec/side
2. Scapular Wall Slide: 1 x 20
3. 180 deg DB front raise (all the way overhead, use 2.5lbs)- 1x20
4. 180 deg db lateral raise (all the way overead, thumbs up, use 2.5lbs)- 1x20
5. Band stiff arm pulldown- 1x20
6. Pronated bent over lateral raise- 1x20
7. Kb halo- 30 sec in each direction
8. Overhead db shrug- 1x10-12 w 2 sec hold at top
9. Hanging scap shrug- 1x10-12 w 2 sec hold at top
10. TGU- 3 reps per side
Saturday
1. Jump rope: 2 min.
2. Shoulder dislocations: 15
3. Walking Lunge w/ twist: 10
4. Forward Leg Swings: 10
5. Sideways Leg Swings: 10
6. Dynamic Hip Flexion: 20
7. Ground on Fire Low Hops: 20 sec
8. High ankle hops: 20 sec.
9. Cat Camel: 10
10. Bird Dog: 10
11. Glute Bridge Iso Hold: 20 sec.
12. Band Pull Apart: 2 x 20
13. Cossack Squat: 20
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
Superhero Nutrition
How to Eat Like a Superhero
So you wanna know what to eat to look like a superhero?
Here’s the gist:
Fill up your plate 3 times a day with mostly fruits and veggies, add in some animal
protein at a couple meals, fuel up with starchy carbs at dinner, and if you need a snack
grab a piece of fruit or a few nuts.
That’s how you’re gonna run circles around the mere mortals out there. You’ll be a lean
mean, crime fighting machine that makes all the ladies scream.
Now, while that basic template is great, a superhero can’t settle for basic. With the world
depending on you to always be at your optimum, you gotta dial it in. To do that, you’re
gonna focus on a few key areas.
1. What and How Much To Eat
2. Your Staple Meals and Daily Schedule
3. How to Make Adjustments
What and How Much To Eat
The single most important part of any nutrition plan aimed at saving the world is that has
to be healthy.
You may hear arguments that “it’s all about calories” and you can “lose weight eating
McDonald’s” but that’s the worst message to send.
Sure, in the short term you may lose some body fat, but how are you gonna feel? And
what is your long term health gonna be like?
And as a protector of the human race, you gotta set an example. It’s up to you to not
only maintain peak physical condition, but to also inspire the people to do the same.
The world looks to you as a leader. Act like it.
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
To do that, you gotta eat the highest quality food out there. So, let’s dive into what the
actually consists of.
Beyond vegetables, which you should eat in multiple meals per day, there are three
basic food groups.
1. Protein
2. Carbohydrates
3. Fats
Protein
A superhero needs egregious amounts of protein to fuel muscle growth and stay strong,
right? Not even close. All that does is burn a hole in your wallet.
The truth is, you just need ​enough​ protein to support muscle growth. Anything
beyond that is a waste.
As long as you have enough protein, getting stronger is going to do way more for you
than eating more meat or sucking back another shake. So put more effort into busting
your ass in the gym than worrying about eating enough protein.
How Much Protein to Eat:
● A 4-6 oz portion of meat at lunch
● An 8-12 oz portion at dinner
● A small amount of protein at breakfast
That will be plenty to get strong and jacked.
Where should you get that protein from?
The bulk of your protein intake should come from high quality, sustainably
produced animal products.
That means picking up grass-fed beef, wild-caught, fish, free-range or pasture raised
chicken, and eggs from those same chickens. Meat from those animals will be far
healthier because of the how they’re raised.
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
Plus, those protein choices have a much smaller environmental impact than
factory-produced meat and farm-raised fish. Choosing those protein sources supports
an unsustainable food system, and wreaks havoc on the health of animals, the air you
breathe, the oceans you swim in, and the world you protect.
Carbohydrates:
You want to eat as many carbs as you can while getting and staying lean.
It’s easy to get suckered into fearing carbs. But that’s a message meant for couch
potatoes. Not a hard charging badass like you.
When combined with Renegade workouts, a higher carb/lower fat nutrition plan will yield
better results than a low carb/high fat diet. Period.
In reality, carbs don’t make you fat. Your body converts dietary fat to body fat much
easier than it converts carbs to body fat. So, it’s the overconsumption of fat in
conjunction with carbs that causes unnecessary fat gain.
That’s why I recommend keeping fat intake lower, as I explain below. You’ll be able to
eat ample amounts of carbs without gaining the extra pudge.
Before getting into the specifics how many carbs you should eat, we need to talk about
the kinds of carbs you’re gonna eat. The same way there are better and worse protein
sources, there are better and worse carb sources.
First off, all fruit is healthy. Eat 2-4 servings per day.
When it comes to other carb sources, you want to focus on whole, unprocessed
carbohydrates. That means all varieties of potatoes, sweet potatoes, rice, quinoa,
beans, and oats.
In addition to the above foods, I recommend that you eliminate gluten as a staple carb
source.
That means cut out breads, wheat pastas, and all that junk food like doughnuts,
brownies, pies, etc. The junk food that you know has no place in your diet.
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
Regardless of what you may read about gluten, by cutting it out you will have more
energy, better digestion, enhanced mental clarity, and fewer nagging aches and pains.
Beyond that, including gluten it in your diet often comes at the expense of more nutrient
dense carbohydrate sources like the ones listed above. You can’t afford that.
“Good enough” isn’t gonna cut it for you. You need the best.
So, cut it out and make room for the higher quality carbs listed above.
Setting up your Carbohydrate Intake:
There is an enormous variation in the optimal carbohydrate intake for every Superhero.
What works for Batman may not work for you. So, this is going to take some
self-experimentation on your part.
However, there is a baseline starting intake that works well for most people. From there,
you will have to adjust things up or down, depending on your results (I’ll cover that
later):
-Consume 2-4 servings of fruit per day and have a good sized serving of starch at
dinner.
That may be a couple small red potatoes, a medium sized sweet potato, or about ½-1
cup of cooked rice, quinoa, or rice and beans.
-On days that you workout, have some fruit before you hit it hard. And after, have a
serving of starch (ie. a small potato or a sushi roll).
You need those carbs after you workout to stay healthy, strong, and primed for action.
Summing it all up:
- Eat green vegetables with reckless abandon
- Eat 2-4 servings of fruit per day and include one before your workouts
- Have a starchy carbs after a strength training workout (a small potato, or add some
rice, beans, or quinoa to a salad).
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
- Fuel up with some more carbs every night (1-2 medium sized potatoes of any variety,
1-2 cups of cooked rice, beans, or quinoa).
Fats:
The main role of dietary fat is to provide energy for basic day-to-day activity. It’s also an
important part of keeping your testosterone up.
However, like protein, you just want the bare minimum to cover your bases to allow
room for carbs.
Excess dietary fat isn’t gonna help you get jacked and save the planet. Carbs will.
To keep fat intake at a good spot, you want to limit the amount you add to your meals.
You can’t be lathering coconut oil onto every potato you eat, drenching your salads in
olive oil, and drinking buttered up coffee bombs.
That's how you get a muffin top flopping over your utility belt.
Instead, you want to get the bulk of your fat from whole food sources.
Regularly consume eggs, grass-fed beef, salmon, whole avocados, olives, and small
servings of nuts. You don’t need to have all of those every day. Just keep them as
staples in your diet.
On top of that, add small amounts of oils like coconut oil, avocado oil, or butter (about 1
teaspoon - 1 tablespoon) to your vegetables when you cook. Finally, add about 1
teaspoon-1 tablespoon of olive oil to your salads.
You’ll notice that the list above does not include canola oil, soybean oil, grapeseed oil,
or any of the other oils found in heavily processed foods. Those are the ones you want
to avoid when you’re preparing your own food.
They’ll have a negative impact on your health, hinder your recovery, and keep you from
performing at your optimal level.
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
Summing up fat intake:- Consume just enough fat to keep your hormones up and cover your nutritional bases.
- Get most of your fat from the whole foods you eat like meat, fish, avocados, olives,
and nuts.
- Add some fat to your salads via avocado and olive oil
- Cook your vegetables in 1 tsp-1 tbsp of avocado oil, coconut oil, olive oil, butter, or any
other oils in the shopping list down below.
- Steer clear of heavily processed seed oils like canola, soybean, or grapeseed.
Your Daily Schedule and Staple Meals
Beyond the overall quality of your diet, the next important step is fitting it in into your day
to day life. After all, you’re a busy dude. There’s no room for 6 meals in a day of fighting
crime.
Here’s an eating schedule fit for a superhero.
- 3 meals per day.
Eat your first meal a few hours after you wake up
Many people won't be hungry first thing in AM. So have your first meal a few hours into
the day. Around 9-10am. And, if you're starving when you wake up, then definitely eat.
Here are a few different options:
1. A shake/smoothie with some plant-based protein powder, a handful or two of
berries, some greens like spinach or kale, and some almond milk, coconut milk,
or ½ an avocado
2. 3 eggs with some vegetables and a small bowl of berries (about a cup)
3. Some greek yogurt or cottage cheese with some berries on top. Add some dried
coconut or a few nuts if you’re feeling that vibe.
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
Those are just some quick, easy options. Anything that has some protein, healthy fats,
fruit, and/or veggies, is a great option.
- Your second meal of the day will come around lunch time between 12:00 pm and
2:00pm.
I recommend a big salad most days with 4-6 oz of chicken or fish. This is a great
opportunity to get in a ton of veggies and a lot of nutrients.
Add some avocado, nuts, or olive oil to the salad to get in some healthy fat. If you need
something extra, and have another piece of fruit with this meal.
If you trained before lunch, add some rice, beans, or potatoes to your salad to get some
starchy carbs in.
- Dinner will usually be 8-12 oz meat, chicken, or fish. Add a big side of veggies cooked
in a small amount of coconut oil, avocado oil, or any other healthy oil from the list below
and top it off with some starch.
1-2 medium sized potatoes of any variety, 1-2 cups of cooked rice, beans, quinoa, rice
noodles, or gluten free pasta.
If you find yourself needing a snack during the day, grab a piece of fruit
Adjusting Your Diet
The above template will take you very far. At some point though, regardless of your
goals, you’re going to have to make some changes to keep the progress going.
If you find that you’re not getting as lean as a superhero needs to be, then you gotta
crank it up and make these changes:
1. Stick to just fruit and veggies during the day. That means you’ll cut out any starch
that you’re having during the day and only have it at dinner.
Even if you train before lunch. This is a short term sacrifice that’s sometimes
necessary to get ripped.
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
2. Add in another high intensity conditioning session like, as explained in the
workout.
If that still doesn’t work, cut out all healthy desserts, and the last step would be to cut
the starch at dinner in half.
If you’re feeling extremely tired and unheroic, and are having shitty workouts, simply
increase the amount of carbs you eat your dinner. If that still doesn’t work, do then eat
more carbs after your workouts, as well.
Finally, once you get ripped, you can start to eat for serious muscle gains. Just increase
the amount of carbs you eat at dinner and post-workout meal. If that doesn’t work after
a couple weeks, up the carbs again. You want to find that spot where you’re gaining
size and strength and staying lean.
Putting it all together: Sample Days of Eating
Below, you will find a few sample days of eating depending on if you workout in the
morning, the afternoon, or the evening.
There are also a couple non-workout days as well.
Early AM Training:
5:30am: Wake Up, Black Coffee, hot shower
6:30am-7:30am: Workout
8:00am: ½ cup oatmeal, 1 cup of berries, 1 scoop of plant-based protein powder, 1 tbsp
of dried coconut, cinnamon
1:00pm: Big salad with spinach, bell peppers, tomatoes, cucumber, carrots, a sliced
peach, ½ an avocado, 1 tsp-1 tbsp olive oil, 5 oz chicken breast
4:30pm: 1 orange
7:30pm: 10 oz tilapia, broccoli sautéed in coconut oil, 1 cups of brown rice and black
beans.
Mid- Morning Training:
7:30am: Wake up, black coffee
9:30am: Shake with plant based protein powder, 1 cup of frozen cherries, 1 handful of
kale, ½ an avocado, 1 cup of almond milk
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
11:00am-12:00am: Workout
1:00pm: (Burrito bowl) ½ cup of rice rice and black beans, 4-6 oz chicken, veggies,
salsa
7:30pm: 8 oz grass-fed steak, 1 cup of steamed brussels sprouts topped with 1 tsp-1
tbsp avocado oil, 1 sweet potato.
Late Afternoon Training:
7:00am: Wake up, black coffee,
9:30am: 3 egg omelette with mushrooms and spinach, cooked in 1 teaspoon coconut oil
and 1 cup of pineapple
1:30pm: 6 oz seared ahi tuna on top of big salad with 1 tbsp olive oil. Apple with 1 tbsp
of almond butter on the side
4:00pm: 1 banana
4:30-5:30pm: Workout
7:00 pm: Take out sushi: A couple rolls, 2-4 pieces of nigiri, some sashimi, and a salad.
Sample Off-Day:
7:00am: Wake up, black coffee
9:30 am: Shake with plant based protein powder, ½ banana,¼ cup of frozen
blueberries, 1 handful of spinach, 1 cup of coconut milk
1:00pm: Salad with 2 hard boiled eggs, 4 oz chicken breast, ½ avocado, a few walnuts,
1 teaspoon-1 tablespoon olive oil, some apple cider vinegar, and 1 plum
6:30pm: 10 oz baked scallops over white rice noodles with some tomato sauce, and a
side salad with a small amount of olive oil and vinegar
Sample Off-Day #2:
6:45 am: Wake up, black coffee
10:45am: 1 cup of whole fat yogurt mixed with ½ banana and topped off with some
shredded coconut
1:15pm: Fajita salad with 6oz grilled chicken, salsa, bell peppers, onions, cilantro, and a
few tablespoons of guacamole
4:30pm: Small handful of almonds
6:30pm: 10 oz chicken thighs, steamed bok choy with garlic cloves and a tablespoon of
butter, 1 cup of quinoa.
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
8:30pm: Protein ice cream with 1 scoop of chocolate plant-based protein powder, ¼ cup
almond milk, ½ an avocado. Blend until thick and let it sit in the freezer for a few
minutes. Top with a small serving of fruit.
Quick Start Guide:
- Opt for high quality protein sources, gluten-free, unprocessed carbohydrates, and fats
from avocados, olives and olive oil, coconut and coconut oil, and the meat/eggs you
consume.
- 3 meals per day, with your first meal coming 3-5 hours after your wake up.
- Small serving of protein and some fruit for breakfast
- Salad at lunch with 4-6 oz meat
- 8-12 oz meat at dinner, pile of veggies, and a moderate serving of starchy carbs (rice,
potatoes, beans, and/or quinoa).
- Fruit before your workout, include some more starchy carbs at the meal after your
workout
Questions?
Post them up in the Nutrition Section of Renegade Strength Club Forum and we will
help you out.
Shopping List
Healthy Protein Sources:
Pastured eggs
Wild caught seafood
Wild game meat
Grass fed beef and bison
Pastured poultry
Pastured pork (limited amounts)
Organic, grass fed dairy products (preferably from goats and sheeps, in limited
amounts)
Healthy Carb Sources
Yams
White potatoes
Red potatoes
All varieties of rice (White, brown, red, black, etc)
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
Quinoa
Gluten free oats
Black, red, pinto beans
All fruits
All vegetables
Healthy Fat
Coconut oil, milk, butter
Ghee
Butter from grass fed cows.
Avocado and avocado oil
Olives and olive oil
Fish oil
Red Palm Oil
Organic nuts (in limited amounts- i.e.. a serving here and there).
Fat that comes with the high quality protein you consume. This is where the majority of
your fat intake should come from. Use the added fats above in small amounts.
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
Phase 1
Week 1
Monday
Exercise
Sets
Reps
Rest
1) 45 Degree Incline Dumbbell Press
1, 1
8-10, 6-8
90 sec.
2) 10 Degree Incline Bench Press
1, 1
5-7, 6-8
90 sec.
3) 45 Degree Incline Neutral Grip Dumbbell Row
3
10, 8, 6
90 sec.
4) Pronated Face Pull
3
10-12
45 sec.
5) Rope/Towel Hammer Curl
4
12RM + 3RP
20 sec.
For sets that say 1,1 you do one set of each rep range listed. So, 1 set of 8-10, followed
by 1 set of 6-8.
12 RM + 3RP means you do a set with a weight that lets you get 12 reps, rest 20 sec,
do a set of as many reps as possible, rest 20 sec, another set, rest 30 sec, one final set.
All the same weight.
Tuesday
Mobility Circuit:
1a) Hollow Body Hold- 3 x 30s
1b) Thai Sit Switch- 3 x 30s
1c) Up Dog- 3 x 30s
1d) Cat Stretch- 3 x 30s
1e) Arch Body Hold- 3 x 30s
1f) Jefferson Curl- 3 x 30s
1g) BW Reverse Hyper- 3 x 30s
1h) Front Warrior- 3 x 30s
1i) Plank- 3 x 30s
1j) Glute Bridge- 3 x 30s
1k) Forward Flexion Iso Hold w/ Arms Spread- 3 x 30s
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
Wednesday
Exercise
Sets
Reps
Rest
1) Box Jump
3
5
45 sec.
2) Squat/Trap Bar Deadlift
2
8-10, 5-7
120 sec.
3) Split Squat
2
8-10
90 sec.
4) Dumbbell Romanian Deadlift
2
8-10
60 sec.
5) Supinated Inverted Ring Row
2
8-10
60 sec.
6) Hanging Leg Raise Progression
2
8-10
60 sec.
Thursday
30 min of LISS cardio work.
Play basketball, baseball, volleyball, wiffle ball, softball, soccer, surf, run, swim, bike,
paddle, row, or whatever you need to do to get it in.
Keep your heart rate at around 60-70% of your max HR. Your Max HR is 220-your age.
So, if your 40, your max HR is 180, and you should keep your heart rate on this day
around 110-130
Friday
Exercise
Sets
Reps
Rest
1) 60 Degree Seated Barbell Press
1, 1
10-12, 7-9
90 sec.
2) Barbell Hang Clean & Press
2
8-10
120 sec.
3) Chin Up*
3
AMAP
120 sec.
4) Close Grip Pushup**
1
AMAP
60 sec.
5) Standing Lateral Raise
3
12-15
45 sec.
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
6) Farmers/Overhead Walk Combo
2
30 sec.
45 sec.
* On Final set hold yourself at the top for as long as you can
** Lower yourself in 3 seconds and pause for 1 second at the bottom
Saturday
Exercise
Sets
Reps
Rest
1a) Bike Sprint
3
45 sec.
90 sec.
1b) Medicine Ball Slam
3
45 sec.
90 sec.
1c) Kettlebell Swing
3
45 sec.
90 sec.
2a) TRX Body Saw
2
10-15
0 sec.
2b) TRX Pikes
2
10-15
0 sec.
2c) Side Plank w/ feet in TRX
2
30 sec*
90 sec.
On the conditioning sets, use a pace you can hold for the full 45 sec.
Don't go all out for 10 sec then sift through quicksand for the next 35.
On the ab circuit, go straight from one exercise into the next, then rest after the three
exercises and repeat.
For the side planks, your feet should be in straps, unlike the video.
You can either do this workout or hit your own HIIT workout for 20-30 min. Hill sprints,
sled sprints, beach sprints, 300m repeats, etc.
*Per side. No rest between sides.
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
Week 2
Introduction
There are no workout changes this week . The only that changes is your performance in
the gym.
You will either be going up in weight or reps.
If you were at the top of the rep range in week 1, move up in weight. If you weren't,
then try to hit it this week so you can move up in week three.
Your focus is going to be on adding weight and reps to the big compound exercises. On
Monday, that includes both sets of the first three presses.
Face pulls and curls are tougher to progress week to week on, but if you can, do it.
On Wednesday, look to progress on all sets of the squat/trap bar deadlift, the splits
quats, and the dumbbell romanian deadlifts.
On the split squats, keep your form tight. It's easy to start sloppily moving weight and
start using your back leg. Don't.
On the bodyweight exercises, you won't be adding weight, but I want you trying to hold
pauses at the top. Challenge yourself and always look to progress in some way.
On Friday, beat week 1's performances on the first 4 exercises, then bang out the
lateral raises and finish with the loaded carries.
Saturday brings a decrease in the rest periods on the conditioning work, and I expect all
of you to be going harder than you did in Week 1.
Push past those mental barriers on the longer sets and it'll pay off down the road in and
out of the gym.
Monday
Exercise
Sets
Reps
Rest
1) 45 Degree Incline Dumbbell Press
1, 1
8-10, 6-8
90 sec.
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
2) 10 Degree Incline Bench Press
1, 1
5-7, 6-8
90 sec.
3) 45 Degree Incline Neutral Grip Dumbbell Row
3
10, 8, 6
90 sec.
4) Pronated Face Pull
3
10-12
45 sec.
5) Rope/Towel Hammer Curl
4
12RM + 3RP
20 sec.
For sets that say 1,1 you do one set of each rep range listed. So, 1 set of 8-10, followed
by 1 set of 6-8.
12 RM + 3RP means you do a set with a weight that lets you get 12 reps, rest 20 sec,
do a set of as many reps as possible, rest 20 sec, another set, rest 30 sec, one final set.
All the same weight.
Tuesday
Mobility Circuit:
1a) Hollow Body Hold- 3 x 30s
1b) Thai Sit Switch- 3 x 30s
1c) Up Dog- 3 x 30s
1d) Cat Stretch- 3 x 30s
1e) Arch Body Hold- 3 x 30s
1f) Jefferson Curl- 3 x 30s
1g) BW Reverse Hyper- 3 x 30s
1h) Front Warrior- 3 x 30s
1i) Plank- 3 x 30s
1j) Glute Bridge- 3 x 30s
1k) Forward Flexion Iso Hold w/ Arms Spread- 3 x 30s
Wednesday
Exercise
Sets
Reps
Rest
1) Box Jump
3
5
45 sec.
2) Squat/Trap Bar Deadlift
1,1
8-10, 5-7
120 sec.
3) Split Squat
2
8-10
45 sec.*
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
4) Dumbbell Romanian Deadlift
2
8-10
60 sec.
5) Supinated Inverted Ring Row
2
8-10
60 sec.
6) Hanging Leg Raise Progression
2
8-10
60 sec.
Note: Most people will take years to work up to a hanging leg raise. Start with a
progression in the video and slowly progress.
Using the proper progression for your strength will build core strength better than trying
one that is too advanced.
*Between Legs
Thursday
30 min of LISS cardio work.
Play basketball, baseball, volleyball, wiffle ball, softball, soccer, surf, run, swim, bike,
paddle, row, or whatever you need to do to get it in.
Keep your heart rate at around 60-70% of your max HR. Your Max HR is 220-your age.
So, if your 40, your max HR is 180, and you should keep your heart rate on this day
around 110-130
Friday
Exercise
Sets
Reps
Rest
1) 60 Degree Seated Barbell Press
1, 1
10-12, 7-9
90 sec.
2) Barbell Hang Clean & Press
2
8-10
120 sec.
3) Chin Up*
3
AMAP
120 sec.
4) Close Grip Pushup**
1
AMAP
60 sec.
5) Standing Lateral Raise
3
12-15
45 sec.
6) Farmers/Overhead Walk Combo
2
30 sec.
45 sec.
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
* On Final set hold yourself at the top for as long as you can
** Lower yourself in 3 seconds and pause for 1 second at the bottom
Saturday
Exercise
Sets
Reps
Rest
1a) Bike Sprint
3
45 sec.
75 sec.
1b) Medicine Ball Slam
3
45 sec.
75 sec.
1c) Kettlebell Swing
3
45 sec.
75 sec.
2a) TRX Body Saw
2
10-15
0 sec.
2b) TRX Pikes
2
10-15
0 sec.
2c) Side Plank w/ feet in TRX
2
30 sec*
90 sec.
On the conditioning sets, use a pace you can hold for the full 45 sec.
Don't go all out for 10 sec then sift through quicksand for the next 35.
On the ab circuit, go straight from one exercise into the next, then rest after the three
exercises and repeat.
For the side planks, your feet should be in straps, unlike the video.
You can either do this workout or hit your own HIIT workout for 20-30 min. Hill sprints,
sled sprints, beach sprints, 300m repeats, etc.
*Per side. No rest between sides.
Week 3
Introduction
Same deal as last week. Volume stays the same and your performance goes up.
I know many of you are gonna be deciding whether to hit the same weights for more
reps or go up another 5-10 lbs.
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
If you hit the top couple reps of the rep range last time, and you felt like you were
handling the weight well, then you have another weight jump in you.
Please, don't over think this and start to think, "Well what do I do if I'm in the dead
center?"
Just pick.
If the weight felt pretty heavy last week, stick with the same weight and hit more reps. If
you felt like it was moving well, move up. If you can't decide, flip a coin.
I know I said it last week, but it bears repeating again. Focus on overloading the big
compound exercises and don't let your form get sloppy.
You're gonna move up to 60 second intervals on Saturday. This type of conditioning
comes up quick, so you guys will be more than prepared for it.
This is your chance to really start pushing yourself. Plus, these longer intervals will get
you ripped up for the contest.
That's all I got. Time for you to get after it.
Monday
Exercise
Sets
Reps
Rest
1) 45 Degree Incline Dumbbell Press
1, 1
8-10, 6-8
90 sec.
2) 10 Degree Incline Bench Press
1, 1
5-7, 6-8
90 sec.
3) 45 Degree Incline Neutral Grip Dumbbell Row
3
10, 8, 6
90 sec.
4) Pronated Face Pull
3
10-12
45 sec.
5) Rope/Towel Hammer Curl
4
12RM + 3RP
20 sec.
For sets that say 1,1 you do one set of each rep range listed. So, 1 set of 8-10, followed
by 1 set of 6-8.
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
12 RM + 3RP means you do a set with a weight that lets you get 12 reps, rest 20 sec,
do a set of as many reps as possible, rest 20 sec, another set, rest 30 sec, one final set.
All the same weight.
Tuesday
Mobility Circuit:
1a) Hollow Body Hold- 3 x 30s
1b) Thai Sit Switch- 3 x 30s
1c) Up Dog- 3 x 30s
1d) Cat Stretch- 3 x 30s
1e) Arch Body Hold- 3 x 30s
1f) Jefferson Curl- 3 x 30s
1g) BW Reverse Hyper- 3 x 30s
1h) Front Warrior- 3 x 30s
1i) Plank- 3 x 30s
1j) Glute Bridge- 3 x 30s
1k) Forward Flexion Iso Hold w/ Arms Spread- 3 x 30s
Wednesday
Exercise
Sets
Reps
Rest
1) Box Jump
3
5
45 sec.
2) Squat/Trap Bar Deadlift
1,1
8-10, 5-7
120 sec.
3) Split Squat
2
8-10
45 sec.*
4) Dumbbell Romanian Deadlift
2
8-10
90 sec.
5) Supinated Inverted Ring Row
2
8-10
60 sec.
6) Hanging Leg Raise Progression
2
8-10
60 sec.
Note: Most people will take years to work up to a hanging leg raise. Start with a
progression in the video and slowly progress.
Using the proper progression for your strength will build core strength better than trying
one that is too advanced.
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
*Between Legs
Thursday
30 min of LISS cardio work.
Play basketball, baseball, volleyball, wiffle ball, softball, soccer, surf, run, swim, bike,
paddle, row, or whatever you need to do to get it in.
Keep your heart rate at around 60-70% of your max HR. Your Max HR is 220-your age.
So, if your 40, your max HR is 180, and you should keep your heart rate on this day
around 110-130
Friday
Exercise
Sets
Reps
Rest
1) 60 Degree Seated Barbell Press
1, 1
10-12, 7-9
90 sec.
2) Barbell Hang Clean & Press
2
8-10
120 sec.
3) Chin Up*
3
AMAP
120 sec.
4) Close Grip Pushup**
1
AMAP
60 sec.
5) Standing Lateral Raise
3
12-15
45 sec.
6) Farmers/Overhead Walk Combo
2
30 sec.
45 sec.
* On Final set hold yourself at the top for as long as you can
** Lower yourself in 3 seconds and pause for 1 second at the bottom
Saturday
Exercise
Sets
Reps
Rest
1a) Bike Sprint
4
60 sec.
90 sec.
1b) Medicine Ball Slam
4
60 sec.
90 sec.
1c) Kettlebell Swing
4
60 sec.
90 sec.
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
2a) TRX Body Saw
2
10-15
0 sec.
2b) TRX Pikes
2
10-15
0 sec.
2c) Side Plank w/ feet in TRX
2
30 sec*
90 sec.
On the conditioning sets, use a pace you can hold for the full 45 sec.
Don't go all out for 10 sec then sift through quicksand for the next 35.
On the ab circuit, go straight from one exercise into the next, then rest after the three
exercises and repeat.
For the side planks, your feet should be in straps, unlike the video.
You can either do this workout or hit your own HIIT workout for 20-30 min. Hill sprints,
sled sprints, beach sprints, 300m repeats, etc.
*Per side. No rest between sides.
Week 4
Introduction
You know what to do by now. This is the final week of Phase 1, which means it should
be the hardest week.
Push for your best numbers on this week compared to the last 3.
You'll be taking it easier on the first Week of Phase 2 as you set yourself up to progress
over the rest of that phase, so get after it here.
Monday
Exercise
Sets
Reps
Rest
1) 45 Degree Incline Dumbbell Press
1, 1
8-10, 6-8
90 sec.
2) 10 Degree Incline Bench Press
1, 1
5-7, 6-8
90 sec.
3) 45 Degree Incline Neutral Grip Dumbbell Row
3
10, 8, 6
90 sec.
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
4) Pronated Face Pull
3
10-12
45 sec.
5) Rope/Towel Hammer Curl
4
12RM + 3RP
20 sec.
For sets that say 1,1 you do one set of each rep range listed. So, 1 set of 8-10, followed
by 1 set of 6-8.
12 RM + 3RP means you do a set with a weight that lets you get 12 reps, rest 20 sec,
do a set of as many reps as possible, rest 20 sec, another set, rest 30 sec, one final set.
All the same weight.
Tuesday
Mobility Circuit:
1a) Hollow Body Hold- 3 x 30s
1b) Thai Sit Switch- 3 x 30s
1c) Up Dog- 3 x 30s
1d) Cat Stretch- 3 x 30s
1e) Arch Body Hold- 3 x 30s
1f) Jefferson Curl- 3 x 30s
1g) BW Reverse Hyper- 3 x 30s
1h) Front Warrior- 3 x 30s
1i) Plank- 3 x 30s
1j) Glute Bridge- 3 x 30s
1k) Forward Flexion Iso Hold w/ Arms Spread- 3 x 30s
Wednesday
Exercise
Sets
Reps
Rest
1) Box Jump
3
5
45 sec.
2) Squat/Trap Bar Deadlift
1,1
8-10, 5-7
120 sec.
3) Split Squat
2
8-10
45 sec.*
4) Dumbbell Romanian Deadlift
2
8-10
90 sec.
5) Supinated Inverted Ring Row
2
8-10
60 sec.
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
6) Hanging Leg Raise Progression
2
8-10
60 sec.
Thursday
30 min of LISS cardio work.
Play basketball, baseball, volleyball, wiffle ball, softball, soccer, surf, run, swim, bike,
paddle, row, or whatever you need to do to get it in.
Keep your heart rate at around 60-70% of your max HR. Your Max HR is 220-your age.
So, if your 40, your max HR is 180, and you should keep your heart rate on this day
around 110-130
Friday
Exercise
Sets
Reps
Rest
1) 60 Degree Seated Barbell Press
1, 1
10-12, 7-9
90 sec.
2) Barbell Hang Clean & Press
2
8-10
120 sec.
3) Chin Up*
3
AMAP
120 sec.
4) Close Grip Pushup**
1
AMAP
60 sec.
5) Standing Lateral Raise
3
12-15
45 sec.
6) Farmers/Overhead Walk Combo
2
30 sec.
45 sec.
* On Final set hold yourself at the top for as long as you can
** Lower yourself in 3 seconds and pause for 1 second at the bottom
Saturday
Exercise
Sets
Reps
Rest
1a) Bike Sprint
4
60 sec.
75 sec.
1b) Medicine Ball Slam
4
60 sec.
75 sec.
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
1c) Kettlebell Swing
4
60 sec.
75 sec.
2a) TRX Body Saw
2
10-15
0 sec.
2b) TRX Pikes
2
10-15
0 sec.
2c) Side Plank w/ feet in TRX
2
30 sec*
90 sec.
On the conditioning sets, use a pace you can hold for the full 45 sec.
Don't go all out for 10 sec then sift through quicksand for the next 35.
On the ab circuit, go straight from one exercise into the next, then rest after the three
exercises and repeat.
For the side planks, your feet should be in straps, unlike the video.
You can either do this workout or hit your own HIIT workout for 20-30 min. Hill sprints,
sled sprints, beach sprints, 300m repeats, etc.
*Per side. No rest between sides.
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
Phase 2
Week 1
Introduction
The changes that you will see in Phase 2 are a slight increase in volume and some
more frequent exercise changes to keep you guys fresh as the intensity ramps up.
As usual, Day 4 is a lower body, conditioning focused day. The only difference here is
that, compared to Phase 1, the exercises bring in a little bit more of a strength
component. After the intervals in Phase 1, your work capacity is primed to handle this
style of training, so you're gonna progress onto some more intense work that has you
moving some weight while simultaneously working your conditioning- the perfect combo
to get jacked like a superhero.
If you can't make it to the gym for Day 4, then just get out and do some sort of
conditioning work. You'll still make great gains with the 3 strength training days and
some conditioning over the weekend.
Finally, a few notes to clarify:
- When the rep ranges change within one exercise, you should use whatever weight
allows you to hit the rep range. So for example, on the Day 1 Incline Bench, there are 3
sets of 6-8, 4-6, and 8-10.
Your first two sets may be the same weight, or set 2 may be heavier. It doesn't matter.
Just stay in the rep ranges with whatever weight is necessary to do so. Obviously, a
higher rep set of 10-12 is gonna be lighter than the other two.
- On the heavy barbell and dumbbell exercises you should work up in weight with 2-4
warm up sets.
On bodyweight exercises or loaded carries, you also want to hit 1-2 warm up sets.
On single joint or smaller movements like curls or face pulls, just hit a quick warm up set
to groove the movement pattern before your work sets.
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
Monday
Exercise
Sets
Reps
Rest
1) 10 Degree Incline Dumbbell Press
1, 1
10-12, 7-9
90 sec.
2) 30 Degree Incline Bench Press*
1,1,1
6-8, 4-6, 8-10
90 sec.
3) Pronated Seated Cable Row***
3
10-12
90 sec.
4) 1 Arm DB Row
2
12-15
45 sec.**
5) Pronated Face Pull + External Rotation
4
10-12
45 sec.
6) Pinwheel Curl
4
8-10
60 sec.
*Use chains if you have them.
**Between arms
***Palms down, not facing each other. Bring your elbows out to the side so it's more
upper back focused.
Tuesday
Mobility Circuit:
1a) Hollow Body Hold- 3 x 30s
1b) Thai Sit Switch- 3 x 30s
1c) Up Dog- 3 x 30s
1d) Cat Stretch- 3 x 30s
1e) Arch Body Hold- 3 x 30s
1f) Jefferson Curl- 3 x 30s
1g) BW Reverse Hyper- 3 x 30s
1h) Front Warrior- 3 x 30s
1i) Plank- 3 x 30s
1j) Glute Bridge- 3 x 30s
1k) Forward Flexion Iso Hold w/ Arms Spread- 3 x 30s
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
Wednesday
Exercise
Sets
Reps
Rest
1) Hurdle Jump
3
5
45 sec.
2) 1 Leg Hip Thrust*
2
12-15
45 sec.
3) Squat
1,1,1
6-8, 5-7, 10-12
120 sec.
4) Dumbbell Reverse Lunge
2
10-12
120
sec.**
5) Barbell Romanian Deadlift
1,1
10-12, 6-8
90 sec.
6) Wide Neutral Grip Inverted Ring Row
2
8-10
60 sec.
7) Hanging Leg Raise Progression***
2
8-10
60 sec.
*Use band, bar or DB for resistance. Rest 45 sec between legs
**Do one leg, go straight into the other leg. Rest 120 sec.
***Continue the progressions from Phase 1
Thursday
30 min of LISS cardio work.
Play basketball, baseball, volleyball, wiffle ball, softball, soccer, surf, run, swim, bike,
paddle, row, or whatever you need to do to get it in.
Keep your heart rate at around 60-70% of your max HR. Your Max HR is 220-your age.
So, if your 40, your max HR is 180, and you should keep your heart rate on this day
around 110-130
Friday
Exercise
Sets
Reps
Rest
1) 75 Degree Seated Barbell Press
1, 1
10-12, 7-9
90 sec.
2) Dumbbell Hang Clean & Press
1,1
15-20, 10-12
120 sec.
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
3) Close Neutral Grip Chin Up*
3
AMAP
120 sec.
4) High Cable Rope Row
2
10-12
90 sec.
5) Close Grip Pushup on Medicine Ball w/ Feet
in JGXT Straps**
1
AMAP
60 sec.
6) 3 Point Standing Lateral Raise
4
12-15
45 sec.
7) Farmers Walk
3
40 sec.
45 sec.
* On final set hold yourself at the top for as long as you can
**Lower yourself in 3 seconds and pause for 1 second at the bottom. If you can’t get at
least 10 reps make it easier by eliminating pause at bottom and removing feet from
straps if needed.
*** Slightly higher incline than in the video
Saturday
Exercise
Sets
Reps
Rest
1a) Forward Sled Push
3
45 sec.
60-90 sec.
1b) Alternate Battling Ropes
3
30 sec.
45-60 sec.
1c) 1 Arm KB Swing*
3
10-12
60-90 sec.
2a) Low Box Jump
3
30 sec.
30-45 sec.
2b) Backward Sled Drag
3
45 sec.
45-60 sec.
2c) Hand Over Hand Rope Row
3
45 sec.
60-90 sec.
* Do 1 arm, rest briefly, then do the other arm
You can either do this workout or hit your own HIIT workout for 20-30 min. Hill sprints,
sled sprints, beach sprints, 300m repeats, etc.
Week 2
Introduction
Unlike Phase 1, there will be some volume changes throughout Phase 2.
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
This week the volume is going to go up on the two body parts critical to a superhero's
performance.
Traps and Abs.
You're gonna be building core, grip, and upper back strength and endurance with the
added sets.
Other than that, the sets and reps are the same, which means you should be looking to
set rep or weight PRs on the main compound movements compared to Week 1.
Keep training hard and get after it.
Monday
Exercise
Sets
Reps
Rest
1) 10 Degree Incline Dumbbell Press
1, 1
10-12, 7-9
90 sec.
2) 30 Degree Incline Bench Press*
1,1,1
6-8, 4-6, 8-10
90 sec.
3) Pronated Seated Cable Row***
3
10-12
90 sec.
4) 1 Arm DB Row
2
12-15
45 sec.**
5) Pronated Face Pull + External Rotation
4
10-12
45 sec.
6) Pinwheel Curl
4
8-10
60 sec.
*Use chains if you have them.
**Between arms
***Palms down, not facing each other. Bring your elbows out to the side so it's more
upper back focused.
Tuesday
Mobility Circuit:
1a) Hollow Body Hold- 3 x 30s
1b) Thai Sit Switch- 3 x 30s
1c) Up Dog- 3 x 30s
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
1d) Cat Stretch- 3 x 30s
1e) Arch Body Hold- 3 x 30s
1f) Jefferson Curl- 3 x 30s
1g) BW Reverse Hyper- 3 x 30s
1h) Front Warrior- 3 x 30s
1i) Plank- 3 x 30s
1j) Glute Bridge- 3 x 30s
1k) Forward Flexion Iso Hold w/ Arms Spread- 3 x 30s
Wednesday
Exercise
Sets
Reps
Rest
1) Hurdle Jump
3
5
45 sec.
2) 1 Leg Hip Thrust*
2
12-15
45 sec.
3) Squat
1,1,1
6-8, 5-7, 10-12
120 sec.
4) Dumbbell Reverse Lunge
2
10-12
120
sec.**
5) Barbell Romanian Deadlift
1,1
10-12, 6-8
90 sec.
6) Wide Neutral Grip Inverted Ring Row
2
8-10
60 sec.
7) Hanging Leg Raise Progression***
3
8-10
60 sec.
*Use band, bar or DB for resistance. Rest 45 sec between legs
**Do one leg, go straight into the other leg. Rest 120 sec.
***Continue the progressions from Phase 1
Thursday
30 min of LISS cardio work.
Play basketball, baseball, volleyball, wiffle ball, softball, soccer, surf, run, swim, bike,
paddle, row, or whatever you need to do to get it in.
Keep your heart rate at around 60-70% of your max HR. Your Max HR is 220-your age.
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
So, if your 40, your max HR is 180, and you should keep your heart rate on this day
around 110-130
Friday
Exercise
Sets
Reps
Rest
1) 75 Degree Seated Barbell Press
1, 1
10-12, 7-9
90 sec.
2) Dumbbell Hang Clean & Press
1,1
15-20, 10-12
120 sec.
3) Close Neutral Grip Chin Up*
3
AMAP
120 sec.
4) High Cable Rope Row
2
10-12
90 sec.
5) Close Grip Pushup on Medicine Ball w/ Feet
in JGXT Straps**
1
AMAP
60 sec.
6) 3 Point Standing Lateral Raise
4
12-15
45 sec.
7) Farmers Walk
4
40 sec.
45 sec.
* On final set hold yourself at the top for as long as you can
**Lower yourself in 3 seconds and pause for 1 second at the bottom. If you can’t get at
least 10 reps make it easier by eliminating pause at bottom and removing feet from
straps if needed.
*** Slightly higher incline than in the video
Saturday
Exercise
Sets
Reps
Rest
1a) Forward Sled Push
3
45 sec.
60-90 sec.
1b) Alternate Battling Ropes
3
30 sec.
45-60 sec.
1c) 1 Arm KB Swing*
3
10-12
60-90 sec.
2a) Low Box Jump
3
30 sec.
30-45 sec.
2b) Backward Sled Drag
3
45 sec.
45-60 sec.
2c) Hand Over Hand Rope Row
3
45 sec.
60-90 sec.
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
* Do 1 arm, rest briefly, then do the other arm
You can either do this workout or hit your own HIIT workout for 20-30 min. Hill sprints,
sled sprints, beach sprints, 300m repeats, etc.
Week 3
Introduction
This week is going to bring even more volume increases than last. You're 6 weeks deep
in this program, and I expect that all of you have adapted enough to tolerate some
bigger progressions.
You upper back, lats, shoulders, and arms are gonna get a lot more work this week,
along with some extra conditioning on Saturday.
Continue to progress on the main movements, and remember to keep your form dialed
in on the later exercises. As the workouts start to get longer and more difficult, it's easy
to let your technique go to shit. Don't. Every set and rep has a purpose, so train like it
does.
That's it for this week. Go get after it.
Monday
Exercise
Sets
Reps
Rest
1) 10 Degree Incline Dumbbell Press
1, 1
10-12, 7-9
90 sec.
2) 30 Degree Incline Bench Press*
1,1,1
6-8, 4-6, 8-10
90 sec.
3) Pronated Seated Cable Row***
3
10-12
90 sec.
4) 1 Arm DB Row
2
12-15
45 sec.**
5) Pronated Face Pull + External Rotation
5
10-12
45 sec.
6) Pinwheel Curl
5
8-10
60 sec.
*Use chains if you have them.
**Between arms
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
***Palms down, not facing each other. Bring your elbows out to the side so it's more
upper back focused.
Tuesday
Mobility Circuit:
1a) Hollow Body Hold- 3 x 30s
1b) Thai Sit Switch- 3 x 30s
1c) Up Dog- 3 x 30s
1d) Cat Stretch- 3 x 30s
1e) Arch Body Hold- 3 x 30s
1f) Jefferson Curl- 3 x 30s
1g) BW Reverse Hyper- 3 x 30s
1h) Front Warrior- 3 x 30s
1i) Plank- 3 x 30s
1j) Glute Bridge- 3 x 30s
1k) Forward Flexion Iso Hold w/ Arms Spread- 3 x 30s
Wednesday
Exercise
Sets
Reps
Rest
1) Hurdle Jump
3
5
45 sec.
2) 1 Leg Hip Thrust*
2
12-15
45 sec.
3) Squat
1,1,1
6-8, 5-7, 10-12 120 sec.
4) Dumbbell Reverse Lunge
2
10-12
120 sec.**
5) Barbell Romanian Deadlift
1,1
10-12, 6-8
90 sec.
6) Wide Neutral Grip Inverted Ring Row
2
8-10
60 sec.
7) Hanging Leg Raise Progression***
3
8-10
60 sec.
* Use band, bar or DB for resistance. Rest 45 sec between legs
** Do one leg, go straight into the other leg. Rest 120 sec.
*** Continue the progressions from Phase 1
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
Thursday
30 min of LISS cardio work.
Play basketball, baseball, volleyball, wiffle ball, softball, soccer, surf, run, swim, bike,
paddle, row, or whatever you need to do to get it in.
Keep your heart rate at around 60-70% of your max HR. Your Max HR is 220-your age.
So, if your 40, your max HR is 180, and you should keep your heart rate on this day
around 110-130
Friday
Exercise
Sets
Reps
Rest
1) 75 Degree Seated Barbell Press
1, 1
10-12, 7-9
90 sec.
2) Dumbbell Hang Clean & Press
1,1
15-20, 10-12
120 sec.
3) Close Neutral Grip Chin Up*
3
AMAP
120 sec.
4) High Cable Rope Row
3
10-12
90 sec.
5) Close Grip Pushup on Medicine Ball w/ Feet
in JGXT Straps**
1
AMAP
60 sec.
6) 3 Point Standing Lateral Raise
5
12-15
45 sec.
7) Farmers Walk
4
40 sec.
45 sec.
* On Final set hold yourself at the top for as long as you can
** Lower yourself in 3 seconds and pause for 1 second at the bottom. If you can’t get at
least 10 reps make it easier by eliminating pause at bottom and removing feet from
straps if needed.
*** Slightly higher incline than in the video
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
Saturday
Exercise
Sets
Reps
Rest
1a) Forward Sled Push
4
45 sec.
60-90 sec.
1b) Alternate Battling Ropes
3
30 sec.
45-60 sec.
1c) 1 Arm KB Swing*
3
10-12
60-90 sec.
2a) Low Box Jump
3
30 sec.
30-45 sec.
2b) Backward Sled Drag
3
45 sec.
45-60 sec.
2c) Hand Over Hand Rope Row
3
45 sec.
60-90 sec.
* Do 1 Arm, rest briefly, then do the other arm
You can either do this workout or hit your own HIIT workout for 20-30 min. Hill sprints,
sled sprints, beach sprints, 300m repeats, etc.
Week 4
Introduction
This is the final week of Phase 2. As expected, it will be the highest volume week of the
past 4 weeks, with the added sets coming mainly to the back this week.
Day 1 brings more rows, Day 2 more RDLs, and Day 3 more chins.
You will also get some extra core work through the hanging leg raises and some extra
accessory pressing through the low stress medicine ball close grip push ups.
Like the final week of any phase, this is the time to intelligently push for some PRs
you’ve been working towards the past few weeks, especially on the bigger barbell
movements.
Keep pushing and staying on top of your nutrition. The contest is quickly coming to a
close and these next few weeks will be the time that separates the champ from the rest
of the group.
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
Monday
Exercise
Sets
Reps
Rest
1) 10 Degree Incline Dumbbell Press
1, 1
10-12, 7-9
90 sec.
2) 30 Degree Incline Bench Press*
1,1,1
6-8, 4-6, 8-10
90 sec.
3) Pronated Seated Cable Row***
3
10-12
90 sec.
4) 1 Arm DB Row
3
12-15
45 sec*
5) Pronated Face Pull + External Rotation
5
10-12
45 sec.
6) Pinwheel Curl
5
8-10
60 sec.
* Use chains if you have them.
** Between arms
*** Palms down, not facing each other. Bring your elbows out to the side so it’s more
upper back focused.
Tuesday
Mobility Circuit:
1a) Hollow Body Hold- 3 x 30s
1b) Thai Sit Switch- 3 x 30s
1c) Up Dog- 3 x 30s
1d) Cat Stretch- 3 x 30s
1e) Arch Body Hold- 3 x 30s
1f) Jefferson Curl- 3 x 30s
1g) BW Reverse Hyper- 3 x 30s
1h) Front Warrior- 3 x 30s
1i) Plank- 3 x 30s
1j) Glute Bridge- 3 x 30s
1k) Forward Flexion Iso Hold w/ Arms Spread- 3 x 30s
Wednesday
Exercise
Sets
Reps
Rest
1) Hurdle Jump
3
5
45 sec.
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
2) 1 Leg Hip Thrust*
2
12-15
45 sec.
3) Squat
1,1,1
6-8, 5-7, 10-12 120 sec.
4) Dumbbell Reverse Lunge
2
10-12
5) Barbell Romanian Deadlift
1,1,1
10-12, 6-8, 5-7 90 sec.
6) Wide Neutral Grip Inverted Ring Row
2
8-10
60 sec.
7) Hanging Leg Raise Progression***
4
8-10
60 sec.
120 sec.**
* Use band, bar or DB for resistance. Rest 45 sec between legs
** Do one leg, go straight into the other leg. Rest 120 sec.
*** Continue the progressions from Phase 1
Thursday
30 min of LISS cardio work.
Play basketball, baseball, volleyball, wiffle ball, softball, soccer, surf, run, swim, bike,
paddle, row, or whatever you need to do to get it in.
Keep your heart rate at around 60-70% of your max HR. Your Max HR is 220-your age.
So, if your 40, your max HR is 180, and you should keep your heart rate on this day
around 110-130
Friday
Exercise
Sets
Reps
Rest
1) 75 Degree Seated Barbell Press
1,1
10-12, 7-9
90 sec.
2) Dumbbell Hang Clean & Press
1,1
15-10, 10-12
120 sec.
3) Close Neutral Grip Chin Up*
4
AMAP
120 sec.
4) High Cable Rope Row
2
10-12
90 sec.
5) Close Grip Pushup on Medicine Ball w/ Feet
in JGXT Straps**
2
AMAP
60 sec.
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
6) 3 Point Standing Lateral Raise
5
12-15
45 sec.
7) Farmers Walk
4
40 sec.
45 sec.
* On Final set hold yourself at the top for as long as you can
** Lower yourself in 3 seconds and pause for 1 second at the bottom. If you can’t get at
least 10 reps make it easier by eliminating pause at bottom and removing feet from
straps if needed.
*** Slightly higher incline than in the video
Saturday
Exercise
Sets
Reps
Rest
1a) Forward Sled Push
4
45 sec.
60-90 sec.
1b) Alternate Battling Ropes
3
30 sec.
45-60 sec.
1c) 1 Arm KB Swing*
3
10-12
60-90 sec.
2a) Low Box Jump
3
30 sec.
30-45 sec.
2b) Backward Sled Drag
3
45 sec.
45-60 sec.
2c) Hand Over Hand Rope Row
3
45 sec.
60-90 sec.
* Do 1 arm, rest briefly, then do the other arm
You can either do this workout or hit your own HIIT workout for 20-30 min. Hill sprints,
sled sprints, beach sprints, 300m repeats, etc.
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
Phase 3
Week 1
Introduction
Phase 3 will be very similar in set up to Phase 2, with 4 training days, broken down in
an Upper/Lower/Upper/Lower template in the traditional Renegade fashion.
Monday and Wednesday consist of your heavy upper and heavy lower body days.
Friday and Saturday are your higher rep, lower stress days that help build size, work
capacity, and conditioning.
Things should be pretty straight forward by now, as the goals of the program continue to
remain the same: get strong, get ripped, and be a badass.
Post up specific questions in the Forum.
Get after it.
Monday
Exercise
Sets
Reps
Rest
1a) Alternate 30 Deg Inc. DB Press
3
12, 10, 8
60 sec.
1b) Pronated 30 Deg Inc. DB Row
3
6-8
60 sec.
2) Bench Press w/ Chains
3
5-7
90 sec.
3) Dead Stop 1 Arm DB Row
3
8-10
45 sec.*
4a) Low Incline Y Raise
5
10-12
30 sec.
4b) Standing Hammer Curl
5
8-10
30 sec.
* b/w arms
Tuesday
Mobility Circuit:
1a) Hollow Body Hold- 3 x 30s
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
1b) Thai Sit Switch- 3 x 30s
1c) Up Dog- 3 x 30s
1d) Cat Stretch- 3 x 30s
1e) Arch Body Hold- 3 x 30s
1f) Jefferson Curl- 3 x 30s
1g) BW Reverse Hyper- 3 x 30s
1h) Front Warrior- 3 x 30s
1i) Plank- 3 x 30s
1j) Glute Bridge- 3 x 30s
1k) Forward Flexion Iso Hold w/ Arms Spread- 3 x 30s
Wednesday
Exercise
Sets
Reps
Rest
1) 1 Leg Box Jump
3
3
60 sec.
2) Barbell Hip Thrust
3
15, 12, 10
90 sec.
3) Front Squat
3
6-8
120 sec.
4a) Snatch Grip RDL
2
5-7
60 sec.
4b) Goblet Front Foot Elevated Split Squat**
2
8-10
60 sec.*
5) Pronated Inverted Ring Row
2
8-10
60 sec.
6) Hanging Leg Raise Progression
4
8-10
60 sec.
* Do 1 leg, rest a few seconds, do the other leg, then rest 60 sec.
** Hold weight in goblet position, where Jen’s hands are in the video
Thursday
30 min of LISS cardio work.
Play basketball, baseball, volleyball, wiffle ball, softball, soccer, surf, run, swim, bike,
paddle, row, or whatever you need to do to get it in.
Keep your heart rate at around 60-70% of your max HR. Your Max HR is 220-your age.
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
So, if your 40, your max HR is 180, and you should keep your heart rate on this day
around 110-130
Friday
Exercise
Sets
Reps
Rest
1) Standing DB Press
3
10-12
90 sec.
2) Barbell Hang Clean & Press
2
12-15
120 sec.
3a) Cable Lateral Raise
4
10-12
45 sec.
3b) Supinated Ring Chin
4
8-10
45 sec.
3c) Angled Bar Pushdown
4
10-12
45 sec.
4) 25 lb Plate Front Raise
1
AMAP
60 sec.
5) Farmer’s Walk
4
30 sec.
45 sec.
Exercise
Sets
Reps
Rest
1a) Prisoner Walking Lunge
3
10-12
45 sec.
1b) Back Extension
3
15-20
45 sec.
1c) Seated Russian Twist
3
12-15
45 sec.
2a) JGXT Leg Curl
3
12-15
45 sec.
2b) JGXT Ab Pull In
3
12-15
45 sec.
2c) Band Pull Apart
3
12-15
45 sec.
Saturday
Week 2
Introduction
You’re gonna start bringing up the volume this week on the main exercises. Monday
sees an extra set of bench and DB Dead Stop Rows, and Wednesday gets an extra set
of Snatch Grip RDLs.
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
Be mindful of these volume increases when you select your weights. If you felt like you
dominated your sets last week, then go ahead and move up in weight, in addition to
hitting the extra sets. If you felt like you picked a fairly heavy weight that was hard, just
focus on getting an extra set this week.
There will also be a few extra sets of some of the pump exercises, but there’s not much
explanation needed there. Do ‘em.
Train hard.
Monday
Exercise
Sets
Reps
Rest
1a) Alternate 30 Deg Inc. DB Press
3
12, 10, 8
60 sec.
1b) Pronated 30 Deg Inc. DB Row
3
6-8
60 sec.
2) Bench Press w/ Chains
4
5-7
90 sec.
3) Dead Stop 1 Arm DB Row
4
8-10
45 sec.*
4a) Low Incline Y Raise
5
10-12
30 sec.
4b) Standing Hammer Curl
5
8-10
30 sec.
* b/w arms
Tuesday
Mobility Circuit:
1a) Hollow Body Hold- 3 x 30s
1b) Thai Sit Switch- 3 x 30s
1c) Up Dog- 3 x 30s
1d) Cat Stretch- 3 x 30s
1e) Arch Body Hold- 3 x 30s
1f) Jefferson Curl- 3 x 30s
1g) BW Reverse Hyper- 3 x 30s
1h) Front Warrior- 3 x 30s
1i) Plank- 3 x 30s
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
1j) Glute Bridge- 3 x 30s
1k) Forward Flexion Iso Hold w/ Arms Spread- 3 x 30s
Wednesday
Exercise
Sets
Reps
Rest
1) 1 Leg Box Jump
3
3
60 sec.
2) Barbell Hip Thrust
3
15, 12, 10
90 sec.
3) Front Squat
3
6-8
120 sec.
4a) Snatch Grip RDL
3
5-7
60 sec.
4b) Goblet Front Foot Elevated Split Squat**
3
8-10
60 sec.*
5) Pronated Inverted Ring Row
3
8-10
60 sec.
6) Hanging Leg Raise Progression
4
8-10
60 sec.
* Do 1 leg, rest a few seconds, do the other leg, then rest 60 sec.
** Hold weight in goblet position, where Jen’s hands are in the video
Thursday
30 min of LISS cardio work.
Play basketball, baseball, volleyball, wiffle ball, softball, soccer, surf, run, swim, bike,
paddle, row, or whatever you need to do to get it in.
Keep your heart rate at around 60-70% of your max HR. Your Max HR is 220-your age.
So, if your 40, your max HR is 180, and you should keep your heart rate on this day
around 110-130
Friday
Exercise
Sets
Reps
Rest
1) Standing DB Press
3
10-12
90 sec.
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
2) Barbell Hang Clean & Press
2
12-15
120 sec.
3a) Supinated Ring Chin
5
10-12
45 sec.
3b) Cable Lateral Raise
4
8-10
45 sec.
3c) Angled Bar Pushdown
4
10-12
45 sec.
4a) 25 lb Plate Front Raise
1
AMAP
0
4b) Push Up
1
AMAP
60 sec.
5) Farmer’s Walk
4
30 sec.
45 sec.
Exercise
Sets
Reps
Rest
1a) Prisoner Walking Lunge
3
10-12
45 sec.
1b) Back Extension
3
15-20
45 sec.
1c) Seated Russian Twist
3
12-15
45 sec.
2a) JGXT Leg Curl
3
12-15
45 sec.
2b) JGXT Ab Pull In
3
12-15
45 sec.
2c) Band Pull Apart
3
12-15
45 sec.
Exercise
Sets
Reps
Rest
1a) Alternate 30 Deg Inc. DB Press
3
12, 10, 8
60 sec.
1b) Pronated 30 Deg Inc. DB Row
3
6-8
60 sec.
2) Bench Press w/ Chains
5
4-6
90 sec.
3) Dead Stop 1 Arm DB Row
5
8-10
45 sec.*
4a) Low Incline Y Raise
5
10-12
30 sec.
Saturday
Week 3
Monday
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
4b) Standing Hammer Curl
5
8-10
30 sec.
* b/w arms
Tuesday
Mobility Circuit:
1a) Hollow Body Hold- 3 x 30s
1b) Thai Sit Switch- 3 x 30s
1c) Up Dog- 3 x 30s
1d) Cat Stretch- 3 x 30s
1e) Arch Body Hold- 3 x 30s
1f) Jefferson Curl- 3 x 30s
1g) BW Reverse Hyper- 3 x 30s
1h) Front Warrior- 3 x 30s
1i) Plank- 3 x 30s
1j) Glute Bridge- 3 x 30s
1k) Forward Flexion Iso Hold w/ Arms Spread- 3 x 30s
Wednesday
Exercise
Sets
Reps
Rest
1) 1 Leg Box Jump
3
3
60 sec.
2) Barbell Hip Thrust
3
15, 12, 10
90 sec.
3) Front Squat
4
6-8
120 sec.
4a) Snatch Grip RDL
4
5-7
60 sec.
4b) Goblet Front Foot Elevated Split Squat**
4
8-10
60 sec.*
5) Pronated Inverted Ring Row
3
8-10
60 sec.
6) Hanging Leg Raise Progression
4
8-10
60 sec.
* Do 1 leg, rest a few seconds, do the other leg, then rest 60 sec.
** Hold weight in goblet position, where Jen’s hands are in the video
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
Thursday
30 min of LISS cardio work.
Play basketball, baseball, volleyball, wiffle ball, softball, soccer, surf, run, swim, bike,
paddle, row, or whatever you need to do to get it in.
Keep your heart rate at around 60-70% of your max HR. Your Max HR is 220-your age.
So, if your 40, your max HR is 180, and you should keep your heart rate on this day
around 110-130
Friday
Exercise
Sets
Reps
Rest
1) Standing DB Press
3
10-12
90 sec.
2) Barbell Hang Clean & Press
3
12-15
120 sec.
3a) Supinated Ring Chin
5
10-12
45 sec.
3b) Cable Lateral Raise
5
8-10
45 sec.
3c) Angled Bar Pushdown
4
10-12
45 sec.
4a) 25 lb Plate Front Raise
1
AMAP
0
4b) Push Up
1
AMAP
60 sec.
5) Farmer’s Walk
4
30 sec.
45 sec.
Exercise
Sets
Reps
Rest
1a) Prisoner Walking Lunge
4
10-12
45 sec.
1b) Back Extension
4
15-20
45 sec.
1c) Seated Russian Twist
4
12-15
45 sec.
2a) JGXT Leg Curl
3
12-15
45 sec.
Saturday
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
2b) JGXT Ab Pull In
3
12-15
45 sec.
2c) Band Pull Apart
3
12-15
45 sec.
Week 4
Introduction
This is the final week of the Superhero Workout. The only changes this week will be the
volume cuts on the main barbell movements.
You will be working up to a 6RM on those without any back off sets. This is the
opportunity to test the strength you’ve built over the past 11 weeks.
I have nothing else to say other than “It’s time to set some PRs.”
Monday
Exercise
Sets
Reps
Rest
1a) Alternate 30 Deg Inc. DB Press
3
12, 10, 8
60 sec.
1b) Pronated 30 Deg Inc. DB Row
3
6-8
60 sec.
2) Bench Press w/ Chains
1
6RM
90 sec.
3) Dead Stop 1 Arm DB Row
5
8-10
45 sec.*
4a) Low Incline Y Raise
5
10-12
30 sec.
4b) Standing Hammer Curl
5
8-10
30 sec.
* b/w arms
Tuesday
Mobility Circuit:
1a) Hollow Body Hold- 3 x 30s
1b) Thai Sit Switch- 3 x 30s
1c) Up Dog- 3 x 30s
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
1d) Cat Stretch- 3 x 30s
1e) Arch Body Hold- 3 x 30s
1f) Jefferson Curl- 3 x 30s
1g) BW Reverse Hyper- 3 x 30s
1h) Front Warrior- 3 x 30s
1i) Plank- 3 x 30s
1j) Glute Bridge- 3 x 30s
1k) Forward Flexion Iso Hold w/ Arms Spread- 3 x 30s
Wednesday
Exercise
Sets
Reps
Rest
1) 1 Leg Box Jump
3
3
60 sec.
2) Barbell Hip Thrust
3
15, 12, 10
90 sec.
3) Front Squat
1
6RM
120 sec.
4) Snatch Grip RDL
1
6RM
60 sec.
5) Goblet Front Foot Elevated Split Squat**
3
8-10
60 sec.*
6) Pronated Inverted Ring Row
3
8-10
60 sec.
7) Hanging Leg Raise Progression
4
8-10
60 sec.
* Do 1 leg, rest a few seconds, do the other leg, then rest 60 sec.
** Hold weight in goblet position, where Jen’s hands are in the video
Thursday
30 min of LISS cardio work.
Play basketball, baseball, volleyball, wiffle ball, softball, soccer, surf, run, swim, bike,
paddle, row, or whatever you need to do to get it in.
Keep your heart rate at around 60-70% of your max HR. Your Max HR is 220-your age.
So, if your 40, your max HR is 180, and you should keep your heart rate on this day
around 110-130
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
Friday
Exercise
Sets
Reps
Rest
1) Standing DB Press
3
10-12
90 sec.
2) Barbell Hang Clean & Press
2
12-15
120 sec.
3a) Supinated Ring Chin
5
10-12
45 sec.
3b) Cable Lateral Raise
4
8-10
45 sec.
3c) Angled Bar Pushdown
4
10-12
45 sec.
4a) 25 lb Plate Front Raise
1
AMAP
0
4b) Push Up
1
AMAP
60 sec.
5) Farmer’s Walk
4
30 sec.
45 sec.
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
Deload
Deload Week
After you finish Phase 3 Week 4:
Cut the volume in half and reduce load by 40% on all exercises.
For exercises that have odd numbered sets, round up. If it says three, you do 2. If it
says 4 sets, you also do 2.
Alternatively, just take a week off from the gym, do yoga, take contrast showers, and
chill before the next program. It's your call.
Frequently Asked Questions
Your Questions, Answered
Post up any question you don't see addressed​ ​HERE
Q: Why the direct rotator work in the warm up for day 1? I'd always thought it
was a bad idea to pre-fatigue these muscles before pressing. Is that whole idea
overblown?
A: It's not fatiguing them It's activating them. It's 1 set of an ultra light weight to get your
shoulders pumped. If we had you to 5 sets of 12 with a moderate weight, that would be
pre-fatigued.
You will always feel better on a heavy press with an upper back, chest, and shoulder
pump. The blood and activation will add more than any minor amount of fatigue you
accumulate in the warm up.
If a set of external rotations leaves you gassed for another 15 min, then you have more
problems than weak rotator cuffs. You're severely out of shape.
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
Q: For the heavy lower body exercise on day 2 (Wednesday) what's a good
replacement for the squat/TBDL?
A: KB front squats, goblet squats, or belt squats
Q: Question on Day 2... I just have a straight bar at home, is hitting straight bar
deadlifts a good sub for squats or the TBDL?
A: Yes, but deadlift off of mats or pins so that the bar is set at around mid shin height.
Q: For the split squats on Wednesday. Db or barbell?
A: DB or KB in the goblet position
Q: On the chin ups on Friday, do I hold myself at the top after every rep?
A: On your final rep of your final set, hold yourself at the top of the rep for as long as
you can.
Q: When an exercise has 1 set of 8-10 and 1 set of 6-8 listed, or 1 of 5-7 and 1 of
6-8, is one of those a back off set and one a top end set?
A: No, it’s two hard sets with the heaviest weight you can handle with perfect form for
that rep range.
Q: I don't have easy access to a 10 deg incline BB. Would it be better to drop the
DB bench down to flat bench?
A: Yes. If you don’t have an adjustable bench, just do flat bench, or slide a couple plates
under the head of a flat bench.
Q: My shoulders hurt regardless of the horizontal pressing variations I do, what
can I sub in on Day 1
A: Sub in weighted push ups for the dumbell presses and a landmine press variation for
the bench presses.
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com
Q: Quick question on the split squats...is there rest between legs or rest after a
set with each leg?
A: Between legs
Q: ​What can I sub in for box jumps?
A: Vertical jump with overhead reach.
Q: What is a joint traction pec stretch with a band? Any chance of a video for
this?
A: You can find it here:​ ​http://renegadestrengthclub.com/video_categories/warm-up/
The first stretch is great to do before overhead pressing, and the second two are great
before benching.
Q: For the farmer’s walks/overhead combo, is that one set of each arm being up
for 30 seconds or are we switching arms 15 seconds in?
A: Left arm, down right up for 30 sec. Switch to left arm up and right arm down for 30
sec. Rest 45 sec. Repeat.
Obviously, you will be using a heavier weight in the farmers walk hand than the
overhead hand, so you'll have to switch what hand the weights are in.
Copyright © Jason Ferruggia. 2018
www.RenegadeStrengthClub.com