2023
2023
2023
2023
2023
2023
2023
2023
2023
2023
2023
2023
2023
YEAR OF
STRENGTH 2023
with Sohee
A NOTE FROM SOHEE
Hi fitness friends,
If you’ve been following me for any length of time, you know that the past
year has been a whirlwind. Between planning my wedding, running a
business, and completing data collection for my PhD, then having my
wedding followed by my honeymoon, getting in my workouts hasn't
always been easy.
Having my programming mapped out ahead of time was a game changer. I
would simply whip out the current month's Lift with Sohee workouts and
follow what was written. I want to take the guesswork out of your training,
too.
Year of Strength 2023 is a compilation of all my signature Lift With Sohee
programs from 2022. In this e-book, you'll find 12 months' worth of strength
training workouts that emphasize the fundamental movement patterns I love
so much.
With Year of Strength 2023, you have the option of following a 2x/week,
3x/week, or 4x/week training frequency. You also have access to gym and
home versions of every workout, so you have the flexibility to train hard
no matter where you are, be it a fully decked out commercial gym, garage
gym, or home/hotel gym with limited equipment.
The emphases of the workouts rotate through a four-month cycle:
unilateral and core; hip thrust and military press; deadlift and bench; and
squat and pull-up. Certain movements and muscle groups are prioritized
on any given month, but because the workouts build on each other from
month to month, you’ll never find yourself neglecting the others.
Last but not least, don’t forget to log your progress! It’s harder to
appreciate how far you’ve come if you can’t remember where you started.
You can pick up a copy of my training journal here. I love flipping back
through the pages and seeing how much my strength has climbed.
Have an incredible year of lifting!
Yours in health,
Sohee
2 | Year of Strength 2023
YEAR OF
STRENGTH 2023
Table of Contents
4
83
Navigating The Program
3x/Week Program
(Gym Version)
5
Mobility Work
132
6
3x/Week Program
(Home Version)
Training Guidelines
9
2x/Week Program
(Gym Version)
46
2x/Week Program
(Home Version)
181
4x/Week Program
(Gym Version)
242
4x/Week Program
(Home Version)
3 | Year of Strength 2023
TIPS ON NAVIGATING
THE PROGRAM
Check out these in-depth tutorials for each of the main lifts:
Squat Tutorial
Bench Press Tutorial
Deadlift Tutorial
Hip Thrust Tutorial
Everyone has different schedules, so training days will necessarily vary from
person to person. Here are three sample weeks for each of the different training
frequencies.
2x/week
Monday: Training
Tuesday: OFF
Wednesday: OFF
Thursday: Training
Friday: OFF
Saturday: OFF
Sunday: OFF
3x/week
Monday: Training
Tuesday: OFF
Wednesday: Training
Thursday: OFF
Friday: OFF
Saturday: Training
Sunday: OFF
4x/week
Monday: Training
Tuesday: Training
Wednesday: OFF
Thursday: Training
Friday: Training
Saturday: OFF
Sunday: OFF
The workouts in this program are meant to be executed in ABC order. For
example, if you have Exercise A, you'll complete all sets and reps before moving
on to Exercise B. If you have Exercise B1 and Exercise B2, this denotes a
superset. In this case, you'll do one set of B1 for the prescribed number of reps,
rest, and then do the prescribed number of reps for B2. Rest and repeat until all
sets are complete.
4 | Year of Strength 2023
MOBILITY
WORK
Mobility work is probably one of
the most overlooked and
underrated components of any
strength training program and
only takes a few minutes.
You'll see a different dynamic
warm-up each month that will
take you through the general
ranges of motion you'll hit during
your workout.
Feel free to add more repetitions
and/or sets for particular warmup exercises as you see fit.
You should feel fairly warm and
be working up a light sweat by
the end of the dynamic warm-up.
5 | Year of Strength 2023
TRAINING
GUIDELINES
Warming Up
For the big compound movements, you'll want to perform some warm-up sets before your
working sets. I recommend 2-4 warm-up sets with progressively heavier weight and lower reps.
For example, if I were aiming for working sets of back squats at 100lbs, I would warm up like so:
5 x 45lbs
3 x 65lbs
1 x 85lbs
...resting 1-2 minutes between each warm-up set, and then moving on to my first working set.
Pay close attention to how you feel and adjust weight / reps accordingly.
The sets and reps prescribed throughout the program refer to working sets only. For example,
if you have 3x5 back squats, the three sets you perform to warm up do not count toward the
working sets.
Load and Effort
In general, you want to lift as heavy as possible in the rep range prescribed without sacrificing
form or safety. This will be different for everyone as strength is relative. With time, you'll get
accustomed to gauging when “heavy” is heavy enough for you.
Do not go to failure unless otherwise noted. By failure, I mean you’re struggling with the last
rep and your form is clearly falling apart. Instead, stop each set 1-2 reps shy of failure. You
should feel like you maybe could have squeezed out one more quality rep before calling it
good.
If you’re trying out an exercise for the first time, err on the side of too light as opposed to too
heavy. Use the first week of your program to feel out the exercises and get familiar with them.
6 | Year of Strength 2023
TRAINING
GUIDELINES
Exercise Selection
I've intentionally provided multiple options for many of the exercises to account for individual
preferences, anatomical differences, and equipment availability.
At times, you may need to make an exercise substitution outside of the options presented in this
program. Feel free to swap out exercises for yourself as you see fit. For example, if bodyweight
pull-ups or chin-ups are programmed and you're unable to complete the prescribed reps, use a
resistance band. If you don't have access to bands, do eccentric pull-ups or inverted rows
instead.
Training Log
I strongly recommend tracking all of your training sessions. Record the weight and reps
performed for every working set, as well as any additional info you want to make note of (e.g. “Go
up 5lbs next week”). Keeping tabs on your workouts is a game changer, as it adds an extra level of
focus and attention to your training. You can either track your sessions in your own notebook or
pick up a SoheeFit training journal.
Extras
The workouts in this program take anywhere between 40-60 minutes each, but you're welcome
to add 10-15 minutes of additional "playtime." Take advantage of this time to work on movements
you enjoy and want to get better at, or to target specific muscle groups. Here are some examples:
Want to get better at pull-ups/chin-ups? Perform multiple sets of jump negatives – as many
as you can in 10 minutes.
Building your biceps? Do a drop set of bicep curls.
Focusing on core? Try a combo of planks and reverse crunches.
The possibilities are endless. Have fun with it!
7 | Year of Strength 2023
TRAINING
GUIDELINES
Rest Periods
In general, the lower the prescribed reps for a given exercise, the heavier the working weight
and the more rest required between sets.
Unless otherwise noted, adhere to the following rest recommendations:
For sets of 1-5 reps, rest 3-5 minutes.
For sets of 6-12 reps, rest 2 minutes.
For sets of 12+ reps, rest 1 minute.
A rest period of “---” means that you dictate the length of the rest period (rest for as long as you
need), or that a rest period is not applicable (for example, if there is only one set prescribed).
I recommend taking a full day of rest at least once per week. Sunday tends to be the best day
for this for most people, but any day is fine.
Abbreviations & Acronyms
Alt.: alternating
BB: barbell
BW: bodyweight
DB: dumbbell
KB: kettlebell
OH: overhead
UH: underhand
AMRAP: As Many Reps As Possible
MOTM: Minute On The Minute - Every minute, complete the prescribed number of reps, then
rest for the remainder of the minute. Continue like this until all sets are complete.
8 | Year of Strength 2023
YEAR OF
STRENGTH
with Sohee
2X/WEEK GYM VERSION
9 | Year of Strength 2023
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 1: Unilateral & Core
Mobility Work
R OF STRE
EA
BW glute bridge to OH reach x10ea
Supine angel x10ea
Prone lift-off x10
Bear crawl shoulder tap x10ea
Lunge windmill x10ea
10 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 1: Unilateral & Core
N
EXERCISE
Day 1: Full Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
B-stance Romanian deadlift
(DEMO, WT)
A1. B-stance conventional deadlift
3x5-8ea
30s
DEMO
WT
A2.
Alt. DB floor press
3x6-10ea
2min
DEMO
WT
B1.
DB reverse lunge
2x8-12ea
30s
DEMO
WT
B2.
Seated 1-arm cable row
2x5-8ea
2min
DEMO
WT
Bent over 1-arm DB row
(DEMO, WT)
C1.
B-stance hip thrust
2x8-12ea
30s
DEMO
WT
B-stance DB hip thrust (DEMO, WT)
C2.
BW pull-up
2x5-8
2min
DEMO
WT
Inverted row (DEMO, WT)
D.
Plank saw
2x12-15
1min
DEMO
WT
R OF STRE
EA
11 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
N
EXERCISE
Month 1: Unilateral & Core
Day 2: Full Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
A.
Pause B-stance hip thrust
(2-second pause)
3x5-8ea
2min
DEMO
WT
B.
Back squat
3x6-10
3min
DEMO
WT
C1.
Standing 1-arm DB
shoulder press
2x6-10ea
30s
DEMO
WT
C2.
Alt. DB gorilla row
2x6-10ea
2min
DEMO
WT
D1.
Enhanced-eccentric lying
leg curl
2x8-12ea
30s
DEMO
WT
Single-leg stability ball leg curl
(DEMO, WT)
D2.
BW push-up
2x5-8
1min
DEMO
WT
Torso-elevated (DEMO, WT) pr
weighted (DEMO, WT) push-up
E.
Side plank march
2x6-10ea
1min
DEMO
WT
Front (DEMO, WT) or landmine
(DEMO, WT) squat
R OF STRE
EA
12 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 2: Hip Thrust & Military Press
Mobility Work
R OF STRE
EA
Yoga plex x10ea
Inchworm x5
Lateral squat x10ea
Quad stretch to hamstring sweep x10ea
YTWL x10ea
13 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
Month 2: Hip Thrust & Military Press
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
EXERCISE
N
A.
Constant-tension hip thrust
Day 1: Full Body
SETS x REPS REST
VIDEOS
3x8-12
3min
DEMO
WT
NOTES/ALTs
R OF STRE
EA
B.
Military press
3x3-5
3min
DEMO
WT
Landmine shoulder press
(DEMO, WT)
C.
Conventional deadlift
2x5-8
3min
DEMO
WT
Sumo (DEMO, WT) or trap bar
(DEMO, WT) deadlift
D1.
Bench press
2x5-8
30s
DEMO
WT
Flat DB bench press (DEMO, WT)
D2.
Pause bent over 1-arm
DB row (2-second pause)
2x5-8ea
2min
DEMO
WT
E1.
Rear foot-elevated DB
split squat
2x8-12ea
30s
DEMO
WT
E2.
Seated Arnold press
2x12-15
2min
DEMO
WT
14 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 2: Hip Thrust & Military Press
EXERCISE
Day 2: Full Body
SETS x REPS REST
VIDEOS
Hip thrust
(10s pause at top of last rep)
3x5-8
3min
DEMO
WT
B.
High incline DB press
3x6-10
3min
DEMO
WT
C.
Goblet squat
2x8-12
2min
DEMO
WT
D1.
BW pull-up
2xAMRAP
30s
DEMO
WT
D2.
DB upright row
2x8-12
2min
DEMO
WT
E1.
Eccentric-accentuated DB
Romanian deadlift
(4-second lowering phase)
2x8-12
30s
DEMO
WT
E2.
BW step-up
2x12-15ea
1min
DEMO
WT
N
A.
NOTES/ALTs
Eccentric pull-up 2-3 (DEMO, WT)
Inverted row 5-8 (DEMO, WT)
R OF STRE
EA
15 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 3: Deadlift & Bench
Mobility Work
R OF STRE
EA
Downward toe tap x10ea
Bent over T-spine rotation x10ea
BW reverse lunge to OH reach x10ea
BW windmill x10ea
Diagonal band pull-apart x10ea
16 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
EXERCISE
N
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 3: Deadlift & Bench
Day 1: Full Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
Sumo (DEMO, WT) or trap bar
(DEMO, WT) deadlift
R OF STRE
EA
A.
Conventional deadlift
1x5, 1x3, 1x1
3min
DEMO
WT
B.
Bench press
3x3-5
3min
DEMO
WT
C.
Hip thrust
2x8-12
2min
DEMO
WT
D.
BW pull-up
2xAMRAP
3min
DEMO
WT
Eccentric pull-up 2-3 (DEMO, WT)
Inverted row 5-8 (DEMO, WT)
E1.
Pause DB back extension
(2-second pause)
2x12-15
30s
DEMO
WT
Pause DB Romanian deadlift
(2-second pause) (DEMO, WT)
E2.
DB floor press
2x12-15
2min
DEMO
WT
17 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Month 3: Deadlift & Bench
EXERCISE
N
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Day 2: Full Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
Use ~60% of 1RM
Speed sumo (DEMO, WT) deadlift
or trap bar (DEMO, WT) deadlift
R OF STRE
EA
A.
Speed deadlift
3x5-8
2min
DEMO
WT
B.
Close-grip bench press
3x5-8
3min
DEMO
WT
C.
Heel-elevated DB split squat
2x8-12ea
2min
DEMO
WT
D.
Bent over BB row
2x8-12
2min
DEMO
WT
E1.
Pause good morning
(2-second pause)
2x12-15
30s
DEMO
WT
Romanian deadlift (DEMO, WT)
E2.
BW push-up
2xAMRAP
2min
DEMO
WT
Torso-elevated push-up
(DEMO, WT)
18 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 4: Squat & Pull-Up
Mobility Work
Prone lift-off x10
Bear crawl shoulder tap x10ea
Dynamic ankle mobilization x10ea
Side-to-side leg swing x10ea
Front-to-back leg swing x10ea
Squat-to-stand with reach x5
R OF STRE
EA
19 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Month 4: Squat & Pull-Up
EXERCISE
N
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Day 1: Full Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
R OF STRE
EA
A.
Back squat
1x8, 1x5, 1x3
3min
DEMO
WT
Front (DEMO, WT) or landmine
(DEMO, WT) squat
B.
BW pull-up
3xAMRAP
3min
DEMO
WT
Eccentric pull-up 2-3 (DEMO, WT)
Inverted row 5-8 (DEMO, WT)
C1.
Pause DB Romanian deadlift
(2-second pause)
2x8-12
30s
DEMO
WT
C2.
Flat DB bench press
2x5-8
2min
DEMO
WT
D1.
Pause glute bridge
(3-second pause)
2x8-12
30s
DEMO
WT
D2.
DB push press
2x8-12
2min
DEMO
WT
Pause DB hip thrust (DEMO, WT)
20 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
EXERCISE
N
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
R OF STRE
EA
A.
Pause back squat
(2-second pause)
Month 4: Squat & Pull-Up
Day 2: Full Body
SETS x REPS REST
3x3-5
3min
VIDEOS
DEMO
WT
B.
BW pull-up
5xAMRAP-3*
MOTM
DEMO
WT
C1.
Romanian deadlift
2x12-15
30s
DEMO
WT
C2.
DB floor press
2x12-15
2min
DEMO
WT
D1.
B-stance DB hip thrust
2x12-15ea
30s
DEMO
WT
D2.
Band face pull
2x12-15
1min
DEMO
WT
NOTES/ALTs
Pause front (DEMO, WT) or
landmine (DEMO, WT) squat
Eccentric pull-up (DEMO, WT)
Inverted row (DEMO, WT)
*For each set, stop ~3 reps shy of failure. For
eccentric pull-ups, perform only 1 rep per set.
DB (DEMO, WT) or KB (DEMO,
WT) Romanian deadlift
DB face pull (DEMO, WT)
21 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 5: Unilateral & Core
Mobility Work
R OF STRE
EA
Lateral bear crawl x10ea
Quadruped knee extension x10
Scapular push-up x10
Yoga plex x5ea
Lateral squat x10ea
22 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
EXERCISE
N
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 5: Unilateral & Core
Day 1: Full Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
R OF STRE
EA
A.
Pause B-stance hip thrust
(2-second pause)
3x5-8ea
3min
DEMO
WT
B.
Alt. flat DB bench press
3x5-8ea
3min
DEMO
WT
C.
Single-leg braced DB
Romanian deadlift
3x8-12ea
2min
DEMO
WT
D.
Inverted row
2x8-12
2min
DEMO
WT
E.
DB sumo squat
2x12-15
2min
DEMO
WT
DB straddle lift (DEMO, WT)
F.
1-arm DB OH march
2x12-15ea
1min
DEMO
WT
Set 1: hold DB in weaker side hand.
Set 2: hold DB in stronger side hand.
23 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Month 5: Unilateral & Core
EXERCISE
N
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Day 2: Full Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
R OF STRE
EA
A.
Back squat
3x5-8
3min
DEMO
WT
Front (DEMO, WT) or landmine
(DEMO, WT) squat
B.
Standing1-arm DB
shoulder press
3x6-12ea
2min
DEMO
WT
1-arm landmine press (DEMO, WT)
C1.
B-stance Romanian deadlift
2x6-12ea
0s
DEMO
WT
C2.
Romanian deadlift
2x6-12
2min
DEMO
WT
D.
Seated 1-arm cable row
2x6-12ea
2min
DEMO
WT
E.
Reverse crunch
2x8-12
1min
DEMO
WT
Bent over 1-arm DB row
(DEMO, WT)
24 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 6: Hip Thrust & Military Press
Mobility Work
R OF STRE
EA
BW glute bridge with OH reach x10ea
90/90 hip switch x10ea
Lunge windmill x10ea
Back-to-wall shoulder flexion x10
Band pull-apart x20
25 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 6: Hip Thrust & Military Press
N
EXERCISE
Day 1: Full Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Hip thrust with pulse
3x6-10
3min
DEMO
WT
B.
Military press
3x5-8
3min
DEMO
WT
C1.
Romanian deadlift
2x8-12
30s
DEMO
WT
C2.
Flat DB bench press
2x6-10
2min
DEMO
WT
D1.
Pause goblet squat
(2-second pause)
2x8-12
30s
DEMO
WT
2x12-15ea
90s
DEMO
WT
D2. Chest-supported 1-arm DB row
NOTES/ALTs
Seated DB shoulder press
(DEMO, WT)
3-point DB row (DEMO, WT)
26 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 6: Hip Thrust & Military Press
N
EXERCISE
Day 2: Full Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Pause hip thrust
(3-second pause)
3x5-8
3min
DEMO
WT
B.
Push press
3x5-8
3min
DEMO
WT
C1.
Nordic ham curl
2x3-5
30s
DEMO
WT
C2.
Bent over alt. DB row
2x8-12ea
2min
DEMO
WT
D1.
DB deficit reverse lunge
2x8-12ea
30s
DEMO
WT
D2.
Prone Y raise
2x12-15
90s
DEMO
WT
NOTES/ALTs
Enhanced-eccentric leg curl 5-8ea
(DEMO, WT)
27 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 7: Deadlift & Bench
Mobility Work
R OF STRE
EA
Walking spiderman with hip lift x5ea
Quad stretch to hamstring sweep x10ea
Side-to-side leg swing x10ea
Front-to-back leg swing x10ea
YTWL x10ea
28 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 7: Deadlift & Bench
N
EXERCISE
Day 1: Full Body
SETS x REPS REST
VIDEOS
A.
Conventional deadlift
3x3-5
3min
DEMO
WT
B.
Bench press
3x3-5
3min
DEMO
WT
R OF STRE
EA
C.
Pause squat (2-second pause)
2x6-10
3min
DEMO
WT
D.
1-arm lat pulldown
2x5-8ea
2min
DEMO
WT
E1.
B-stance DB hip thrust
2x12-15ea
30s
DEMO
WT
E2.
Standing Arnold press
2x8-12
30s
DEMO
WT
E3.
DB skull crusher
2x12-15
1min
DEMO
WT
NOTES/ALTs
Sumo (DEMO, WT) or trap bar
(DEMO, WT) deadlift
Pause front (DEMO, WT), landmine
(DEMO, WT), or goblet (DEMO,
WT) squat
29 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
N
EXERCISE
Month 7: Deadlift & Bench
Day 2: Full Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Eccentric-accentuated
Romanian deadlift
(4-second lowering phase)
3x5-8
3min
DEMO
WT
B.
Pause bench press
(2-second pause)
3x5-8
3min
DEMO
WT
C1.
BB reverse lunge
2x8-12ea
30s
DEMO
WT
C2.
Bent over DB row
2x12-15
2min
DEMO
WT
D1.
DB hip thrust
triple contraction
2x6-10
30s
DEMO
WT
D2.
DB bicep curl
2x12-15
1min
DEMO
WT
NOTES/ALTs
30 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 8: Squat & Pull-Up
Mobility Work
R OF STRE
EA
Open book x10ea
Supine angel x10ea
Dynamic ankle mobilization x10ea
Bear squat x10
Quad stretch to hamstring sweep x10ea
31 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Month 8: Squat & Pull-Up
EXERCISE
N
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Day 1: Full Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
R OF STRE
EA
A.
Back squat
3x3-5
3min
DEMO
WT
Front (DEMO, WT) or landmine
(DEMO, WT) squat
B.
BW pull-up
3xAMRAP
3min
DEMO
WT
Eccentric pull-up 2-3 (DEMO, WT)
Inverted row 5-8 (DEMO, WT)
C1.
Hip thrust
(10s hold at top of last rep)
2x6-10
30s
DEMO
WT
C2.
Pause flat DB bench press
(2-second pause)
2x5-8
2min
DEMO
WT
DB floor press (DEMO, WT)
D1.
Lying leg curl
2x8-12
30s
DEMO
WT
Any leg curl variation
D2.
Bent over DB row
2x15-20
90s
DEMO
WT
Any machine row
32 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Month 8: Squat & Pull-Up
EXERCISE
N
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Day 2: Full Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Front squat
3x5-8
3min
DEMO
WT
B.
Eccentric pull-up
3x2-3
3min
DEMO
WT
C1.
Romanian deadlift 1.5 reps
2x6-10
30s
DEMO
WT
C2.
Standing DB shoulder press
2x6-10
90s
DEMO
WT
D1.
Front-foot elevated DB
split squat
2x8-12ea
30s
DEMO
WT
D2.
Tall-kneeling 1-arm cable
pull-in
2x8-12ea
90s
DEMO
WT
NOTES/ALTs
Choose a different squat variation from Day 1
33 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 9: Unilateral & Core
Mobility Work
R OF STRE
EA
Swimmers x5
Half-kneeling T-spine rotation x10ea
Half-kneeling windmill x10ea
BW reverse lunge with OH reach x10ea
Lateral squat x10ea
34 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 9: Unilateral & Core
N
EXERCISE
Day 1: Full Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Front foot-elevated BB
split squat
3x5-8ea
3min
DEMO
WT
B.
1-arm lat pulldown
3x3-5ea
2min
DEMO
WT
2x6-10ea
30s
DEMO
WT
Eccentric-accentuated B-stance
C1.
hip thrust
(3-second lowering phase)
C2.
Bench press
2x3-5
3min
DEMO
WT
D1.
DB reverse lunge to B-stance
Romanian deadlift
2x6-10ea
30s
DEMO
WT
D2.
Weighted plank to toe tap
2x8-12ea
1min
DEMO
WT
NOTES/ALTs
Eccentric-accentuated B-stance DB
hip thrust (DEMO, WT)
35 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 9: Unilateral & Core
N
EXERCISE
R OF STRE
EA
A1. Enhanced-eccentric hip thrust
Day 2: Full Body
SETS x REPS REST
VIDEOS
3x5-8ea
30s
DEMO
WT
NOTES/ALTs
A2.
Pause bent over DB row
(2-second pause)
3x8-12
2min
DEMO
WT
Pause seated cable row (DEMO, WT)
B1.
Back squat
2x5-8
30s
DEMO
WT
Front (DEMO, WT) or landmine
(DEMO, WT) squat
B2.
Standing 1-arm DB
shoulder press
2x5-8ea
2min
DEMO
WT
C.
BB back extension
2x8-12
2min
DEMO
WT
D.
Weighted sit-up
2x6-10
90s
DEMO
WT
DB back extension (DEMO, WT)
DB Romanian deadlift (DEMO, WT)
36 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 10: Hip Thrust & Military Press
Mobility Work
R OF STRE
EA
Open book x10ea
Supine angel x10ea
Dynamic ankle mobilization x10ea
Bear squat x10
Quad stretch to hamstring sweep x10ea
37 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 10: Hip Thrust & Military Press
N
EXERCISE
Day 1: Full Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
R OF STRE
EA
A.
Hip thrust triple contraction
3x6-10
3min
DEMO
WT
B.
Military press
3x6-10
3min
DEMO
WT
C1.
Goblet squat
2x12-15
30s
DEMO
WT
C2.
BW chin-up
2xAMRAP
2min
DEMO
WT
Inverted row 5-8 (DEMO, WT)
D1.
High step-up
2x8-12ea
30s
DEMO
WT
DB step-up (DEMO, WT)
D2.
Seated 1-arm cable row
2x12-15ea
90s
DEMO
WT
Seated DB shoulder press
(DEMO, WT)
38 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 10: Hip Thrust & Military Press
N
EXERCISE
Day 2: Full Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
A1.
Pause hip thrust
(3-second pause)
3x5-8
0s
DEMO
WT
A2.
Hip thrust
3x5-8
3min
DEMO
WT
Perform A1 and A2 one after the other with
same load
B.
Incline press
3x5-8
3min
DEMO
WT
DB incline press (DEMO, WT)
C1.
B-stance goblet squat
2x8-12ea
30s
DEMO
WT
C2.
Bent over 1-arm DB row
2x8-12ea
2min
DEMO
WT
D1.
DB deficit reverse lunge
2x8-12ea
30s
DEMO
WT
D2.
Flat DB bench press
2x12-15
2min
DEMO
WT
R OF STRE
EA
39 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 11: Deadlift & Bench
Mobility Work
R OF STRE
EA
Prone lift-off x10ea
Scapular push-up x10ea
T-spine reach and rotate x10ea
Lateral squat x10ea
Dynamic shoulder circle x10ea
40 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Month 11: Deadlift & Bench
EXERCISE
N
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Day 1: Full Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Conventional deadlift
3x3-5
3min
DEMO
WT
B.
Bench press
3x3-5
3min
DEMO
WT
C.
Heel-elevated DB squat
3x8-12
2min
DEMO
WT
D.
Bent over BB row
2x6-10
2min
DEMO
WT
E1.
Pause DB back extension
(2-second pause)
2x8-12
30s
DEMO
WT
E2.
Eccentric push-up
(5-second lowering phase)
2xAMRAP
2min
DEMO
WT
NOTES/ALTs
Sumo (DEMO, WT) or trap bar
(DEMO, WT) deadlift
Leg extension (DEMO, WT)
41 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
N
EXERCISE
Month 11: Deadlift & Bench
Day 2: Full Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Romanian deadlift
3x6-10
3min
DEMO
WT
B.
Bench press
3x6-10
3min
DEMO
WT
NOTES/ALTs
C.
Back squat
2x5-8
3min
DEMO
WT
Front (DEMO, WT) or landmine
(DEMO, WT) squat
Leg press (DEMO, WT)
D1.
BW pull-up
2xAMRAP
30s
DEMO
WT
Pause inverted row 5-8 (2-second
pause) (DEMO, WT)
D2.
Pause DB hip thrust
(3-second pause)
2x12-15
2min
DEMO
WT
E.
Lying leg curl
2x8-12
2min
DEMO
WT
42 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 12: Squat & Pull-Up
Mobility Work
R OF STRE
EA
90/90 hip switch x10ea
Inchworm to hip lunge x10ea
Squat-to-stand with reach x5
Alt. BW reverse lunge x10ea
Diagonal band pull-apart x10ea
43 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 12: Squat & Pull-Up
N
EXERCISE
A.
Back squat
Day 1: Full Body
SETS x REPS REST
3x1-3
3min
VIDEOS
DEMO
WT
NOTES/ALTs
Front (DEMO, WT) or landmine
(DEMO, WT) squat
Only push for a true 1RM in Week 5
R OF STRE
EA
B.
Triple pause pull-up
3x3-5
3min
DEMO
WT
Eccentric pull-up 2-3 (DEMO, WT)
Pause inverted row (2-second pause)
(DEMO, WT)
C.
Good morning
2x5-8
2min
DEMO
WT
Romanian deadlift (DEMO, WT)
D1.
Alt. bent over DB row
2x8-12ea
30s
DEMO
WT
D2.
Eccentric push-up (5-second
lowering phase)
2xAMRAP
2min
DEMO
WT
E1.
Heel-elevated DB squat
2x6-10
0s
DEMO
WT
E2.
DB deficit reverse lunge
2x6-10ea
2min
DEMO
WT
44 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 12: Squat & Pull-Up
N
EXERCISE
Day 2: Full Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
BB split squat
3x5-8ea
3min
DEMO
WT
B.
BW pull-up
3xAMRAP
3min
DEMO
WT
C1.
Hip thrust with pulse
2x5-8
0s
DEMO
WT
C2.
Hip thrust
2x5-8
30s
DEMO
WT
C3.
3-point DB row
2x5-8ea
2min
DEMO
WT
D1.
DB Bulgarian split squat to
Romanian deadlift
2x6-10ea
30s
DEMO
WT
D2.
Flat DB bench press
2x6-10
2min
DEMO
WT
NOTES/ALTs
10s lowering phase last rep
Seated cable row 5-8 (DEMO, WT)
45 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
YEAR OF
STRENGTH
with Sohee
2X/WEEK HOME VERSION
46 | Year of Strength 2023
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 1: Unilateral & Core
Mobility Work
BW glute bridge to OH reach x10ea
Supine angel x10ea
Prone lift-off x10
Bear crawl shoulder tap x10ea
Lunge windmill x10ea
47 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 1: Unilateral & Core
EXERCISE
N
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Day 1: Full Body
SETS x REPS REST
VIDEOS
A1.
Pause B-stance DB Romanian
deadlift (2-second pause)
3x6-12ea
30s
DEMO
WT
A2.
Alt. DB floor press
3x8-15ea
2min
DEMO
WT
B1.
DB reverse lunge
2x8-12ea
30s
DEMO
WT
B2.
Bedsheet seated pull-up
2x6-10
2min
DEMO
WT
C1.
B-stance DB hip thrust
2x8-15ea
30s
DEMO
WT
C2.
Prone 1-arm band
lat pulldown
2x8-15ea
1min
DEMO
WT
D.
Plank saw
2x12-15
1min
DEMO
WT
NOTES/ALTs
Inverted row (DEMO, WT)
48 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 1: Unilateral & Core
EXERCISE
N
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Day 2: Full Body
SETS x REPS REST
VIDEOS
A.
Pause B-stance DB hip thrust
(2-second pause)
3x8-15ea
2min
DEMO
WT
B.
Goblet squat
3x8-15
3min
DEMO
WT
C1.
Standing 1-arm DB
shoulder press
2x8-15ea
30s
DEMO
WT
C2.
Alt. DB gorilla row
2x8-15ea
2min
DEMO
WT
D1.
Enhanced-eccentric sliding
leg curl
2x6-10ea
30s
DEMO
WT
D2.
BW push-up
2x5-8
1min
DEMO
WT
E.
Side plank march
2x6-10ea
1min
DEMO
WT
NOTES/ALTs
Torso-elevated (DEMO, WT) or
weighted (DEMO, WT) push-up
49 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 2: Glutes & Shoulders
Mobility Work
Yoga plex x10ea
Inchworm x5
Lateral squat x10ea
Quad stretch to hamstring sweep x10ea
YTWL x10ea
50 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 2: Glutes & Shoulders
EXERCISE
A1.
Constant-tension DB
hip thrust
Day 1: Full Body
SETS x REPS REST
VIDEOS
3x15-20
30s
DEMO
WT
A2.
Eccentric-accentuated
standing DB shoulder press
(4-second lowering phase)
3x8-15
2min
DEMO
WT
B.
Pause Nordic ham curl
(2-second pause)
2x3-5
2min
DEMO
WT
C1.
DB floor press
2x15-20
30s
DEMO
WT
C2.
Pause bent over 1-arm
DB row (2-second pause)
2x8-12ea
2min
DEMO
WT
D1.
Rear foot-elevated DB
split squat
2x8-12ea
30s
DEMO
WT
D2.
Seated Arnold press
2x12-15
1min
DEMO
WT
N
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
NOTES/ALTs
Prone band leg curl 8-12
(DEMO, WT)
51 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 2: Glutes & Shoulders
EXERCISE
A.
N
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
DB hip thrust
(10s pause at top of last rep)
Day 2: Full Body
SETS x REPS REST
3x8-12
3min
VIDEOS
DEMO
NOTES/ALTs
WT
R OF STRE
EA
B.
DB incline press
3x12-15
2min
DEMO
WT
C.
Goblet squat
2x8-15
3min
DEMO
WT
D1.
BW pull-up
2xAMRAP
30s
DEMO
WT
D2.
DB upright row
2x8-12
2min
DEMO
WT
E1.
Eccentric-accentuated DB
Romanian deadlift
(4-second lowering phase)
2x8-12
30s
DEMO
WT
E2.
BW step-up
2x12-15ea
1min
DEMO
WT
If you do not have an adjustable bench, sit
on the floor and rest the upper back on a
foam roller or low chair/bench.
Eccentric pull-up 2-3 (DEMO, WT)
Inverted row 5-8 (DEMO, WT)
52 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 3: Hamstrings & Chest
Mobility Work
Downward toe tap x10ea
Bent over T-spine rotation x10ea
BW reverse lunge to OH reach x10ea
BW windmill x10ea
Diagonal band pull-apart x10ea
53 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 3: Hamstrings & Chest
EXERCISE
N
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Day 1: Full Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Pause Nordic ham curl
(2-second pause)
3x3-5
3min
DEMO
WT
B.
Flat DB bench press
3x8-15
3min
DEMO
WT
C1.
Pause DB hip thrust
(3-second pause)
2x8-15
30s
DEMO
WT
C2.
Inverted row
2x8-15
2min
DEMO
WT
D1.
Pause DB Romanian deadlift
(2-second pause)
2x12-15
30s
DEMO
WT
D2.
Flat DB flye
2x12-15
2min
DEMO
WT
NOTES/ALTs
Prone band leg curl 8-12
(DEMO, WT)
54 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 3: Hamstrings & Chest
EXERCISE
N
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Day 2: Full Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Enhanced-eccentric sliding
leg curl
3x6-10ea
2min
DEMO
WT
B.
DB floor press
3x8-15
2min
DEMO
WT
C.
DB reverse lunge
3x8-15ea
2min
DEMO
WT
D.
Bent over DB row
2x8-15
2min
DEMO
WT
E1.
DB good morning
2x15-20
30s
DEMO
WT
E2.
BW push-up
2xAMRAP
2min
DEMO
WT
NOTES/ALTs
Torso-elevated push-up 6-10
(DEMO, WT)
55 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 4: Quads & Back
Mobility Work
Prone lift-off x10
Bear crawl shoulder tap x10ea
Dynamic ankle mobilization x10ea
Side-to-side leg swing x10ea
Front-to-back leg swing x10ea
Squat-to-stand with reach x5
56 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
EXERCISE
N
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 4: Quads & Back
Day 1: Full Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
R OF STRE
EA
A.
Eccentric-accentuated
goblet squat
(4-second lowering phase)
3x8-12
3min
DEMO
WT
B.
Inverted row
3x5-8
2min
DEMO
WT
C1.
Pause DB Romanian deadlift
(2-second pause)
2x8-15
30s
DEMO
WT
C2.
Flat DB bench press
2x8-15
2min
DEMO
WT
DB floor press (DEMO, WT)
D1.
Pause DB glute bridge
(3-second pause)
2x8-15
30s
DEMO
WT
Pause DB hip thrust (DEMO, WT)
D2.
DB push press
2x8-15
2min
DEMO
WT
57 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
EXERCISE
N
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 4: Quads & Back
Day 2: Full Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Pause goblet squat
(2-second pause)
3x5-8
3min
DEMO
WT
B.
Inverted row
5xAMRAP-3*
MOTM
DEMO
WT
C1.
DB Romanian deadlift
2x12-20
30s
DEMO
WT
C2.
DB floor press
2x12-20
2min
DEMO
WT
D1.
B-stance DB hip thrust
2x12-15ea
30s
DEMO
WT
D2.
Band face pull
2x12-15
1min
DEMO
WT
NOTES/ALTs
*For each set, stop ~3 reps shy of failure.
DB face pull (DEMO, WT)
58 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 5: Unilateral & Core
Mobility Work
Lateral bear crawl x10ea
Quadruped knee extension x10
Scapular push-up x10
Yoga plex x5ea
Lateral squat x10ea
59 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 5: Unilateral & Core
EXERCISE
N
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Day 1: Full Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Pause B-stance DB hip thrust
(2-second pause)
3x8-15ea
3min
DEMO
WT
B.
Alt. flat DB bench press
3x6-12ea
3min
DEMO
WT
C.
Single-leg braced DB
Romanian deadlift
2x8-15ea
3min
DEMO
WT
D.
Inverted row
2x8-15
2min
DEMO
WT
E.
DB sumo squat
2x12-20
2min
DEMO
WT
F.
1-arm DB OH march
2x12-15ea
1min
DEMO
WT
NOTES/ALTs
Set 1: hold DB in weaker side hand.
Set 2: hold DB in stronger side hand.
60 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
EXERCISE
N
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 5: Unilateral & Core
Day 2: Full Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Heel-elevated DB squat
3x8-15
3min
DEMO
WT
B.
Standing 1-arm DB
shoulder press
3x6-12ea
2min
DEMO
WT
C1.
B-stance DB
Romanian deadlift
2x6-12ea
0s
DEMO
WT
C2.
DB Romanian deadlift
2x6-12
2min
DEMO
WT
D.
Bent over 1-arm DB row
2x8-15ea
2min
DEMO
WT
E.
Reverse crunch
2x8-12
1min
DEMO
WT
NOTES/ALTs
61 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 6: Glutes & Shoulders
Mobility Work
BW glute bridge with OH reach x10ea
90/90 hip switch x10ea
Lunge windmill x10ea
Back-to-wall shoulder flexion x10
Band pull-apart x20
62 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 6: Glutes & Shoulders
EXERCISE
N
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Day 1: Full Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
DB hip thrust with pulse
3x12-15
3min
DEMO
WT
B.
Eccentric-accentuated DB
shoulder press (4-second
lowering phase)
3x8-12
3min
DEMO
WT
C1.
DB Romanian deadlift
2x12-15
30s
DEMO
WT
C2.
Flat DB bench press
2x8-12
2min
DEMO
WT
D1.
Pause goblet squat
(2-second pause)
2x8-12
30s
DEMO
WT
D2.
3-point DB row
2x12-15ea
2min
DEMO
WT
NOTES/ALTs
63 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 6: Glutes & Shoulders
EXERCISE
N
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Day 2: Full Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Pause DB hip thrust
(5-second pause)
3x6-10
3min
DEMO
WT
B.
DB push press
3x8-15
3min
DEMO
WT
C1.
Nordic ham curl
2x3-5
30s
DEMO
WT
C2.
Alt. bent over DB row
2x8-15ea
2min
DEMO
WT
D1.
DB deficit reverse lunge
2x8-12ea
30s
DEMO
WT
D2.
Prone Y raise
2x12-15
90s
DEMO
WT
NOTES/ALTs
Hamstring walkout 5-8
(DEMO, WT)
64 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 7: Hamstrings & Chest
Mobility Work
Walking spiderman with hip lift x5ea
Quad stretch to hamstring sweep x10ea
Side-to-side leg swing x10ea
Front-to-back leg swing x10ea
YTWL x10ea
65 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 7: Hamstrings & Chest
EXERCISE
N
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Day 1: Full Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Stability ball leg curl
3x12-20
2min
DEMO
WT
B.
Pause flat DB bench press
(2-second pause)
3x6-12
3min
DEMO
WT
C.
Pause goblet squat
(2-second pause)
2x8-15
3min
DEMO
WT
D.
Prone 1-arm band
lat pulldown
2x12-15ea
2min
DEMO
WT
E1.
B-stance DB hip thrust
2x12-20ea
30s
DEMO
WT
E2.
Standing Arnold press
2x8-15
30s
DEMO
WT
E3.
DB skull crusher
2x12-15
1min
DEMO
WT
NOTES/ALTs
Hamstring walkout 5-8
(DEMO, WT)
66 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 7: Hamstrings & Chest
EXERCISE
N
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Day 2: Full Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Eccentric-accentuated DB
Romanian deadlift
(4-second lowering phase)
3x6-12
3min
DEMO
WT
B.
DB floor press
3x6-12
3min
DEMO
WT
C1.
DB reverse lunge
2x8-15ea
30s
DEMO
WT
C2.
Bent over DB row
2x12-15
2min
DEMO
WT
D1.
DB hip thrust
triple contraction
2x6-10
30s
DEMO
WT
D2.
DB bicep curl
2x12-15
1min
DEMO
WT
NOTES/ALTs
67 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 8: Quads & Back
Mobility Work
Open book x10ea
Supine angel x10ea
Dynamic ankle mobilization x10ea
Bear squat x10
Quad stretch to hamstring sweep x10ea
68 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 8: Quads & Back
EXERCISE
N
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
R OF STRE
EA
A.
4-3-1 goblet squat
Day 1: Full Body
SETS x REPS REST
3x6-10
3min
VIDEOS
DEMO
WT
NOTES/ALTs
4-second lowering phase, 3-second pause at
bottom, 1-second ascending phase
5-10s lowering phase for last rep
B.
BW pull-up
3xAMRAP
3min
DEMO
WT
C1.
DB hip thrust
(10s hold at top of last rep)
2x8-15
30s
DEMO
WT
C2.
Pause flat DB bench press
(2-second pause)
2x6-12
2min
DEMO
WT
D1.
Eccentric-only sliding leg curl
(5-second lowering phase)
2x6-12
30s
DEMO
WT
D2.
Bent over DB row
2x15-20
2min
DEMO
WT
Eccentric 2-3 (DEMO, WT) or
bedsheet seated 5-8 (DEMO, WT)
pull-up
DB floor press (DEMO, WT)
69 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 8: Quads & Back
EXERCISE
N
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Day 2: Full Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
DB front squat
3x8-15
3min
DEMO
WT
B.
Eccentric pull-up
3x2-3
3min
DEMO
WT
C1. DB Romanian deadlift 1.5 reps
2x8-15
30s
DEMO
WT
C2.
Standing DB shoulder press
2x8-15
2min
DEMO
WT
D1.
Front foot-elevated DB
split squat
2x8-12ea
30s
DEMO
WT
D2.
Tall-kneeling 1-arm band
pull-in
2x12-15ea
2min
DEMO
WT
NOTES/ALTs
Prone towel-pull-up AMRAP
(DEMO, WT)
70 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 9: Unilateral & Core
Mobility Work
Swimmers x5
Half-kneeling T-spine rotation x10ea
Half-kneeling windmill x10ea
BW reverse lunge with OH reach x10ea
Lateral squat x10ea
71 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 9: Unilateral & Core
EXERCISE
N
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Day 1: Full Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Front foot-elevated DB
split squat
3x6-12ea
3min
DEMO
WT
B.
Bent over 1-arm band
lat pulldown
3x5-8ea
2min
DEMO
WT
2x6-12ea
30s
DEMO
WT
Eccentric-accentuated B-stance
C1.
DB hip thrust
(3-second lowering phase)
C2.
Flat DB bench press
2x6-12
3min
DEMO
WT
D1.
DB reverse lunge to B-stance
Romanian deadlift
2x6-10ea
30s
DEMO
WT
D2.
Weighted plank to toe tap
2x8-12ea
1min
DEMO
WT
NOTES/ALTs
72 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
EXERCISE
N
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 9: Unilateral & Core
Day 2: Full Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A1.
Enhanced-eccentric DB
hip thrust
3x6-12ea
30s
DEMO
WT
A2.
Pause bent over DB row
(2-second pause)
3x8-15
2min
DEMO
WT
B1.
Heel-elevated DB squat
2x6-12
30s
DEMO
WT
B2.
Standing 1-arm DB
shoulder press
2x6-12ea
2min
DEMO
WT
C.
DB Romanian deadlift
2x12-20
2min
DEMO
WT
D.
Weighted sit-up
2x6-10
90s
DEMO
WT
NOTES/ALTs
73 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 10: Glutes & Shoulders
Mobility Work
Open book x10ea
Supine angel x10ea
Dynamic ankle mobilization x10ea
Bear squat x10
Quad stretch to hamstring sweep x10ea
74 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 10: Glutes & Shoulders
EXERCISE
N
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Day 1: Full Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
A.
DB hip thrust
triple contraction
3x8-15
3min
DEMO
WT
B.
Standing DB shoulder press
3x8-15
3min
DEMO
WT
C1.
Goblet squat
2x12-15
30s
DEMO
WT
C2.
BW chin-up
2xAMRAP
2min
DEMO
WT
Inverted row 5-8 (DEMO, WT)
D1.
High step-up
2x8-12ea
30s
DEMO
WT
DB step-up (DEMO, WT)
D2.
3-point DB row
2x12-15ea
90s
DEMO
WT
75 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 10: Glutes & Shoulders
EXERCISE
N
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Day 2: Full Body
SETS x REPS REST
VIDEOS
A1.
Pause DB hip thrust
(3-second pause)
3x8-15
0s
DEMO
WT
A2.
DB hip thrust
3x8-15
3min
DEMO
WT
B.
DB push press
3x12-15
2min
DEMO
WT
C1.
B-stance goblet squat
2x8-12ea
30s
DEMO
WT
C2.
Bent over 1-arm DB row
2x8-12ea
2min
DEMO
WT
D1.
DB deficit reverse lunge
2x8-12ea
30s
DEMO
WT
D2.
Flat DB bench press
2x12-15
2min
DEMO
WT
NOTES/ALTs
Perform A1 and A2 one after the other with
same laod
76 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 11: Hamstrings & Chest
Mobility Work
Prone lift-off x10ea
Scapular push-up x10ea
T-spine reach and rotate x10ea
Lateral squat x10ea
Dynamic shoulder circle x10ea
77 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 11: Hamstrings & Chest
EXERCISE
N
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Day 1: Full Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Eccentric-only sliding leg curl
(5-second lowering phase)
3x6-10
3min
DEMO
WT
B.
Eccentric-accentuated DB
floor press (3-second
lowering phase)
3x6-10
3min
DEMO
WT
C.
Heel-elevated DB squat
2x8-15
3min
DEMO
WT
D.
Bent over DB row
2x8-15
2min
DEMO
WT
E1.
Pause DB Romanian deadlift
(2-second pause)
2x8-12
30s
DEMO
WT
E2.
Eccentric push-up
(5-second lowering phase)
2xAMRAP
2min
DEMO
WT
NOTES/ALTs
Pause Nordic ham curl
(2-second pause) 3-5
(DEMO, WT)
78 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
EXERCISE
N
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 11: Hamstrings & Chest
Day 2: Full Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
R OF STRE
EA
A.
DB Romanian deadlift
3x8-15
3min
DEMO
WT
B.
Flat DB bench press
3x8-15
3min
DEMO
WT
C.
4-3-1 goblet squat
2x5-8
3min
DEMO
WT
4-second lowering phase, 3-second pause at
bottom, 1-second ascending phase
D1.
Pause inverted row
(2-second pause)
2x6-10
30s
DEMO
WT
Add 2-second pause at top of each rep
D2.
Pause DB hip thrust
(3-second pause)
2x12-15
2min
DEMO
WT
E.
Prone band leg curl
2x12-15
2min
DEMO
WT
79 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 12: Quads & Back
Mobility Work
90/90 hip switch x10ea
Inchworm to hip lunge x10ea
Squat-to-stand with reach x5
Alt. BW reverse lunge x10ea
Diagonal band pull-apart x10ea
80 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 12: Quads & Back
EXERCISE
N
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Day 1: Full Body
SETS x REPS REST
VIDEOS
A.
Pause goblet squat
(2-second pause)
3x8-15
3min
DEMO
WT
B.
DB pullover
3x8-15
3min
DEMO
WT
C.
DB good morning
2x12-20
2min
DEMO
WT
D1.
Alt. bent over DB row
2x8-15ea
30s
DEMO
WT
D2.
Eccentric push-up (5-second
lowering phase)
2xAMRAP
2min
DEMO
WT
E1.
Heel-elevated DB squat
2x6-12
0s
DEMO
WT
E2.
DB deficit reverse lunge
2x6-12ea
2min
DEMO
WT
NOTES/ALTs
81 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
EXERCISE
N
Y
2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week
Month 12: Quads & Back
Day 2: Full Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
DB split squat
3x6-12ea
2min
DEMO
WT
B.
BW pull-up
3xAMRAP
3min
DEMO
WT
C1.
DB hip thrust with pulse
2x6-12
0s
DEMO
WT
C2.
DB hip thrust
2x6-12
30s
DEMO
WT
C3.
3-point DB row
2x6-12ea
2min
DEMO
WT
D1.
DB Bulgarian split squat to
Romanian deadlift
2x8-10ea
30s
DEMO
WT
D2.
Flat DB bench press
2x12-20
2min
DEMO
WT
NOTES/ALTs
10s lowering phase last rep
Inverted row 6-10 (DEMO, WT)
82 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
YEAR OF
STRENGTH
with Sohee
3X/WEEK GYM VERSION
83 | Year of Strength 2023
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 1: Unilateral & Core
Mobility Work
R OF STRE
EA
BW glute bridge to OH reach x10ea
Supine angel x10ea
Prone lift-off x10
Bear crawl shoulder tap x10ea
Lunge windmill x10ea
84 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 1: Unilateral & Core
R OF STRE
EA
EXERCISE
Day 1: Lower Body
SETS x REPS REST
VIDEOS
A.
B-stance conventional deadlift
3x5-8ea
3min
DEMO
WT
B.
BB reverse lunge
3x8-12ea
3min
DEMO
WT
C1.
B-stance hip thrust
2x6-10ea
0s
DEMO
WT
C2.
Single-leg BW hip thrust
2x6-10ea
2min
DEMO
WT
D.
DB sumo squat
2x8-12
2min
DEMO
WT
E.
Bear crawl shoulder tap
2x8-12ea
1min
DEMO
WT
NOTES/ALTs
B-stance Romanian deadlift
(DEMO, WT)
For each set: perform all reps for one side of
C1, then all reps for one side of C2 before
repeating on the other side.
85 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
EXERCISE
N
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 1: Unilateral & Core
Day 2: Upper Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
Bent over 1-arm DB row
(DEMO, WT)
R OF STRE
EA
A.
Seated 1-arm cable row
3x5-8ea
2min
DEMO
WT
B.
Alt. flat DB bench press
3x6-10ea
3min
DEMO
WT
C1.
BW pull-up
2x5-8
30s
DEMO
WT
Inverted row (DEMO, WT)
C2.
BW push-up
2x5-8
2min
DEMO
WT
Torso-elevated (DEMO, WT) or
weighted (DEMO, WT) push-up
D.
Chest-supported 1-arm
lat pulldown
2x8-12ea
2min
DEMO
WT
1-arm lat pulldown (DEMO, WT)
E.
Plank saw
2x12-15
1min
DEMO
WT
86 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
EXERCISE
N
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 1: Unilateral & Core
Day 3: Full Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Pause B-stance hip thrust
(2-second pause)
3x5-8ea
3min
DEMO
WT
B.
Back squat
3x6-10
3min
DEMO
WT
C1.
Standing 1-arm DB
shoulder press
2x6-10ea
30s
DEMO
WT
C2.
Alt. DB gorilla row
2x6-10ea
2min
DEMO
WT
D.
Enhanced-eccentric lying
leg curl
2x8-12ea
90s
DEMO
WT
E.
Side plank march
2x6-10ea
1min
DEMO
WT
NOTES/ALTs
Front (DEMO, WT) or landmine
(DEMO, WT) squat
Single-leg stability ball leg curl
(DEMO, WT)
87 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 2: Hip Thrust & Military Press
Mobility Work
R OF STRE
EA
Yoga plex x10ea
Inchworm x5
Lateral squat x10ea
Quad stretch to hamstring sweep x10ea
YTWL x10ea
88 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
N
Month 2: Hip Thrust & Military Press
R OF STRE
EA
EXERCISE
Day 1: Lower Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
A.
Constant-tension hip thrust
3x8-12
3min
DEMO
WT
B.
Conventional deadlift
3x5-8
3min
DEMO
WT
C.
Rear foot-elevated DB
split squat
3x8-12ea
2min
DEMO
WT
D1.
BW back extension
2x15-20
30s
DEMO
WT
Feet-elevated BW glute bridge
(DEMO, WT)
D2.
DB reverse lunge
2x12-15ea
2min
DEMO
WT
DB walking lunge (DEMO, WT)
Sumo (DEMO, WT) or trap bar
(DEMO, WT) deadlift
89 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
N
Month 2: Hip Thrust & Military Press
R OF STRE
EA
EXERCISE
Day 2: Upper Body
SETS x REPS REST
VIDEOS
A.
Military press
3x3-5
3min
DEMO
WT
B.
Underhand-grip BB row
3x5-8
2min
DEMO
WT
C1.
Bench press
3x5-8
30s
DEMO
WT
C2.
Pause bent over 1-arm DB row
(2-second pause)
3x5-8ea
2min
DEMO
WT
D.
Seated Arnold press
2-3x12-15
2min
DEMO
WT
NOTES/ALTs
Landmine press (DEMO, WT)
Flat DB bench press (DEMO, WT)
90 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 2: Hip Thrust & Military Press
N
EXERCISE
Day 3: Full Body
SETS x REPS REST
VIDEOS
A.
Hip thrust (10s hold last rep)
3x5-8
3min
DEMO
WT
B.
High incline DB press
3x6-10
3min
DEMO
WT
C.
Goblet squat
2x8-12
3min
DEMO
WT
D1.
BW pull-up
2xAMRAP
30s
DEMO
WT
D2.
DB upright row
2x8-12
2min
DEMO
WT
E1.
Eccentric-accentuated DB
Romanian deadlift
(4-second lowering phase)
2x8-12
30s
DEMO
WT
E2.
BW step-up
2x12-15ea
1min
DEMO
WT
NOTES/ALTs
Eccentric pull-up 2-3 (DEMO, WT)
Inverted row 5-8 (DEMO, WT)
R OF STRE
EA
91 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 3: Deadlift & Bench
Mobility Work
R OF STRE
EA
Downward toe tap x10ea
Bent over T-spine rotation x10ea
BW reverse lunge to OH reach x10ea
BW windmill x10ea
Diagonal band pull-apart x10ea
92 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 3: Deadlift & Bench
R OF STRE
EA
EXERCISE
Day 1: Lower Body
SETS x REPS REST
VIDEOS
A.
Conventional deadlift
1x5, 1x3, 1x1
3min
DEMO
WT
B.
Hip thrust
3x8-12
3min
DEMO
WT
C.
Heel-elevated DB split squat
3x8-12ea
2min
DEMO
WT
D.
Pause DB back extension
(2-second pause)
2x12-15
2min
DEMO
WT
E.
Feet-elevated BW glute bridge
2x20-30
1min
DEMO
WT
NOTES/ALTs
Sumo (DEMO, WT) or trap bar
(DEMO, WT) deadlift
Pause DB Romanian deadlift
(2-second pause) (DEMO, WT)
93 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
R OF STRE
EA
EXERCISE
Month 3: Deadlift & Bench
Day 2: Upper Body
SETS x REPS REST
VIDEOS
A.
Bench press
3x3-5
3min
DEMO
WT
B.
BW pull-up
3xAMRAP
3min
DEMO
WT
C1.
DB incline press
3x8-12
30s
DEMO
WT
C2.
Chest-supported DB row
3x12-15
2min
DEMO
WT
D.
Flat DB flye
2x12-15
1min
DEMO
WT
NOTES/ALTs
Eccentric pull-up 2-3 (DEMO, WT)
Inverted row 5-8 (DEMO, WT)
94 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
N
EXERCISE
Month 3: Deadlift & Bench
Day 3: Full Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
Use ~60% of 1RM
Speed sumo (DEMO, WT) or trap
bar (DEMO, WT) deadlift
R OF STRE
EA
A.
Speed deadlift
3x5-8
3min
DEMO
WT
B.
Close-grip bench press
3x5-8
3min
DEMO
WT
C.
BB reverse lunge
3x6-10ea
2min
DEMO
WT
D.
Bent over DB row
2x8-12
2min
DEMO
WT
E1.
Pause good morning
(2-second pause)
2x12-15
30s
DEMO
WT
Romanian deadlift (DEMO, WT)
E2.
BW push-up
2xAMRAP
2min
DEMO
WT
Torso-elevated push-up 6-10
(DEMO, WT)
DB reverse lunge (DEMO, WT)
95 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 4: Squat & Pull-Up
Mobility Work
Prone lift-off x10
Bear crawl shoulder tap x10ea
Dynamic ankle mobilization x10ea
Side-to-side leg swing x10ea
Front-to-back leg swing x10ea
Squat-to-stand with reach x5
R OF STRE
EA
96 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
R OF STRE
EA
EXERCISE
Month 4: Squat & Pull-Up
Day 1: Lower Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
A.
Back squat
1x8, 1x5, 1x3
3min
DEMO
WT
Front (DEMO, WT) or landmine
(DEMO, WT) squat
B.
Pause DB back extension
(2-second pause)
3x8-12
3min
DEMO
WT
Pause Romanian deadlift
(DEMO, WT)
C.
Pause glute bridge
(3-second pause)
3x8-12
3min
DEMO
WT
Pause hip thrust (DEMO, WT)
D1.
DB split squat
2x12-15ea
0s
DEMO
WT
D2.
BW bench step over
2x8-15ea
2min
DEMO
WT
97 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
R OF STRE
EA
EXERCISE
Month 4: Squat & Pull-Up
Day 2: Upper Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
A.
BW pull-up
3xAMRAP
3min
DEMO
WT
Eccentric pull-up 2-3 (DEMO, WT)
Inverted row 5-8 (DEMO, WT)
B.
Bench press
3x5-8
3min
DEMO
WT
Flat DB bench press (DEMO, WT)
C1.
Chest-supported DB row
3x8-12
30s
DEMO
WT
Bent over 1-arm DB row 8-12ea
(DEMO, WT)
C2.
DB push press
3x8-12
2min
DEMO
WT
D.
Half-kneeling 1-arm
cable pulldown
2x12-15ea
2min
DEMO
WT
98 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
EXERCISE
N
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
R OF STRE
EA
A.
Pause back squat
(2-second pause)
Month 4: Squat & Pull-Up
Day 3: Full Body
SETS x REPS REST
3x3-5
3min
VIDEOS
DEMO
WT
B.
BW pull-up
5xAMRAP-3*
MOTM
DEMO
WT
C1.
Romanian deadlift
2x12-15
30s
DEMO
WT
C2.
DB floor press
2x12-15
2min
DEMO
WT
D1.
B-stance DB hip thrust
2x12-15ea
30s
DEMO
WT
D2.
Band face pull
2x12-15
1min
DEMO
WT
NOTES/ALTs
Pause front (DEMO, WT) or
landmine (DEMO, WT) squat
Eccentric pull-up (DEMO, WT)
Inverted row (DEMO, WT)
*For each set, stop ~3 reps shy of failure. For
eccentric pull-ups, perform only 1 rep per set.
DB (DEMO, WT) or KB (DEMO,
WT) Romanian deadlift
DB face pull (DEMO, WT)
99 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 5: Unilateral & Core
Mobility Work
R OF STRE
EA
Lateral bear crawl x10ea
Quadruped knee extension x10
Scapular push-up x10
Yoga plex x5ea
Lateral squat x10ea
100 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
R OF STRE
EA
EXERCISE
Month 5: Unilateral & Core
Day 1: Lower Body
SETS x REPS REST
VIDEOS
A.
Pause B-stance hip thrust
(2-second pause)
3x5-8ea
3min
DEMO
WT
B.
Single-leg braced DB
Romanian deadlift
3x8-12ea
3min
DEMO
WT
C.
DB sumo squat
3x12-15
2min
DEMO
WT
D.
45-degree knee-banded
glute kickback
2x12-15ea
1min
DEMO
WT
E.
1-arm DB farmer's walk
2x50 steps ea
2min
DEMO
WT
NOTES/ALTs
DB straddle lift (DEMO, WT)
101 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 5: Unilateral & Core
N
EXERCISE
Day 2: Upper Body
SETS x REPS REST
VIDEOS
A.
Alt. flat DB bench press
3x5-8ea
3min
DEMO
WT
B.
Tall-kneeling 1-arm
cable pull-in
3x6-10ea
2min
DEMO
WT
C1.
Standing DB seesaw press
3x8-12ea
30s
DEMO
WT
C2.
Inverted row
3x8-12
2min
DEMO
WT
D1.
Enhanced-eccentric 1-arm
DB bicep curl (3-second
lowering phase)
2x8-12ea
30s
DEMO
WT
D2.
DB OH triceps extension
2x12-15
30s
DEMO
WT
D3.
1-arm DB OH march
2x12-15ea
1min
DEMO
WT
NOTES/ALTs
Set 1: hold DB in weaker side hand.
Set 2: hold DB in stronger side hand.
R OF STRE
EA
102 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 5: Unilateral & Core
N
EXERCISE
Day 3: Full Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
R OF STRE
EA
A.
Back squat
3x5-8
3min
DEMO
WT
Front (DEMO, WT) or landmine
(DEMO, WT) squat
B.
Standing 1-arm DB
shoulder press
3x6-10ea
2min
DEMO
WT
1-arm landmine press (DEMO, WT)
C1.
B-stance Romanian deadlift
2x6-10ea
0s
DEMO
WT
C2.
Romanian deadlift
2x6-10
2min
DEMO
WT
D.
Seated 1-arm cable row
2x6-10ea
2min
DEMO
WT
E.
Reverse crunch
2x8-12
1min
DEMO
WT
Bent over 1-arm DB row
(DEMO, WT)
103 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 6: Hip Thrust & Military Press
Mobility Work
R OF STRE
EA
BW glute bridge with OH reach x10ea
90/90 hip switch x10ea
Lunge windmill x10ea
Back-to-wall shoulder flexion x10
Band pull-apart x20
104 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 6: Hip Thrust & Military Press
N
EXERCISE
Day 1: Lower Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Hip thrust with pulse
3x6-10
3min
DEMO
WT
B.
Romanian deadlift
3x8-12
3min
DEMO
WT
C.
Pause squat
(2-second pause)
2x5-8
3min
DEMO
WT
D.
Pause single-leg DB hip thrust
(2-second pause)
2x8-12ea
2min
DEMO
WT
E.
BW glute emphasis
back extension
3x15-20
1min
DEMO
WT
NOTES/ALTs
Pause front (DEMO, WT), landmine
(DEMO, WT), or goblet
(DEMO, WT) squat
105 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
N
Month 6: Hip Thrust & Military Press
R OF STRE
EA
EXERCISE
Day 2: Upper Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
Seated DB shoulder press
(DEMO, WT)
A.
Military press
3x5-8
3min
DEMO
WT
B.
Bent over 1-arm landmine row
3x6-10ea
2min
DEMO
WT
C1.
Bench press
2x6-10
30s
DEMO
WT
Flat DB bench press (DEMO, WT)
2x12-15ea
2min
DEMO
WT
3-point DB row (DEMO, WT)
3x6-10
1min
DEMO
WT
C2. Chest-supported 1-arm DB row
D.
Prone DB rear delt raise
106 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 6: Hip Thrust & Military Press
N
EXERCISE
Day 3: Full Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Pause hip thrust
(3-second pause)
3x5-8
3min
DEMO
WT
B.
DB push press
3x6-10
3min
DEMO
WT
C1.
Nordic ham curl
2x3-5
3min
DEMO
WT
C2.
DB floor press
2x12-15
2min
DEMO
WT
D1.
Goblet deficit reverse lunge
2x6-10ea
30s
DEMO
WT
D2.
Pause inverted row
(2-second pause)
2x8-12
2min
DEMO
WT
NOTES/ALTs
Enhanced-eccentric leg curl 5-8ea
(DEMO, WT)
Seated cable row (DEMO, WT)
107 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 7: Deadlift & Bench
Mobility Work
R OF STRE
EA
Walking spiderman with hip lift x5ea
Quad stretch to hamstring sweep x10ea
Side-to-side leg swing x10ea
Front-to-back leg swing x10ea
YTWL x10ea
108 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Month 7: Deadlift & Bench
EXERCISE
N
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
R OF STRE
EA
A.
Conventional deadlift
Day 1: Lower Body
SETS x REPS REST
3x3-5
3min
VIDEOS
DEMO
NOTES/ALTs
WT
Sumo (DEMO, WT) or trap bar
(DEMO, WT) deadlift
Pause front (DEMO, WT), landmine
(DEMO, WT), or goblet
(DEMO, WT) squat
B.
Pause squat (2-second pause)
3x6-10
3min
DEMO
WT
C.
B-stance hip thrust
3x8-12ea
2min
DEMO
WT
D.
DB Romanian deadlift
2x15-20
2min
DEMO
WT
E.
1-arm DB Bulgarian
split squat
2x12-15ea
90s
DEMO
WT
109 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
EXERCISE
N
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 7: Deadlift & Bench
Day 2: Upper Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Bench press
3x3-5
3min
DEMO
WT
B.
1-arm lat pulldown
3x5-8ea
2min
DEMO
WT
C1.
Standing Arnold press
2x8-12
30s
DEMO
WT
C2.
BW pull-up
2xAMRAP
2min
DEMO
WT
D.
DB skull crusher
3x12-15
2min
DEMO
WT
NOTES/ALTs
Eccentric pull-up 2-3 (DEMO, WT)
Inverted row 6-10 (DEMO, WT)
110 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
N
EXERCISE
Month 7: Deadlift & Bench
Day 3: Full Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Eccentric-accentuated
Romanian deadlift
(4-second lowering phase)
3x5-8
3min
DEMO
WT
B.
Pause bench press
(2-second pause)
3x5-8
3min
DEMO
WT
C1.
BB reverse lunge
2x8-12ea
30s
DEMO
WT
C2.
Bent over DB row
2x12-15
2min
DEMO
WT
D1.
DB hip thrust
triple contraction
2x6-10
30s
DEMO
WT
D2.
DB bicep curl
2x12-15
1min
DEMO
WT
NOTES/ALTs
111 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 8: Squat & Pull-Up
Mobility Work
R OF STRE
EA
Open book x10ea
Supine angel x10ea
Dynamic ankle mobilization x10ea
Bear squat x10
Quad stretch to hamstring sweep x10ea
112 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 8: Squat & Pull-Up
R OF STRE
EA
EXERCISE
Day 1: Lower Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
Front (DEMO, WT) or landmine
(DEMO, WT) squat
A.
Back squat
3x3-5
3min
DEMO
WT
B.
Hip thrust
(10s hold at top of last rep)
3x6-10
3min
DEMO
WT
C.
Lying leg curl
3x6-10
2min
DEMO
WT
Any leg curl variation
D.
DB curtsy lunge
2x8-12ea
2min
DEMO
WT
DB reverse lunge (DEMO, WT)
E.
Bent-leg Copenhagen
plank hold
2x10-30s ea
1min
DEMO
WT
113 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 8: Squat & Pull-Up
R OF STRE
EA
EXERCISE
Day 2: Upper Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
5-10s lowering phase for last rep
A.
BW pull-up
3xAMRAP
3min
DEMO
WT
B.
Pause flat DB bench press
(2-second pause)
3x5-8
3min
DEMO
WT
C1.
Chest-supported 1-arm
lat pulldown
3x8-12ea
30s
DEMO
WT
C2.
DB incline press
3x8-12
2min
DEMO
WT
D.
Bent over DB row
2x15-20
90s
DEMO
WT
Eccentric pull-up 2-3 (DEMO, WT)
Inverted row 5-8 (DEMO, WT)
1-arm lat pulldown (DEMO, WT)
Any machine row
114 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Month 8: Squat & Pull-Up
EXERCISE
N
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Day 3: Full Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Front squat
3x5-8
3min
DEMO
WT
B.
Eccentric pull-up
3x2-3
3min
DEMO
WT
C1.
Romanian deadlift 1.5 reps
2x6-10
30s
DEMO
WT
C2.
Standing DB shoulder press
2x6-10
2min
DEMO
WT
D1.
Front foot-elevated DB
split squat
2x8-12ea
30s
DEMO
WT
D2.
Tall-kneeling 1-arm cable
pull-in
2x8-12ea
2min
DEMO
WT
NOTES/ALTs
Choose a different squat variation from Day 1
115 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 9: Unilateral & Core
Mobility Work
R OF STRE
EA
Swimmers x5
Half-kneeling T-spine rotation x10ea
Half-kneeling windmill x10ea
BW reverse lunge with OH reach x10ea
Lateral squat x10ea
116 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 9: Unilateral & Core
N
EXERCISE
Day 1: Lower Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Front foot-elevated BB
split squat
3x5-8ea
3min
DEMO
WT
B.
Eccentric-accentuated B-stance
hip thrust
(3-second lowering phase)
3x6-10ea
2min
3min
WT
C.
Pause good morning
(2-second pause)
3x8-12
2min
DEMO
WT
D.
DB reverse lunge to B-stance
Romanian deadlift
2x6-10ea
2min
DEMO
WT
E.
Weighted plank to toe tap
2x8-12ea
1min
DEMO
WT
NOTES/ALTs
Pause Romanian deadlift
(DEMO, WT)
117 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 9: Unilateral & Core
R OF STRE
EA
EXERCISE
Day 2: Upper Body
SETS x REPS REST
VIDEOS
A.
1-arm lat pulldown
3x3-5ea
2min
DEMO
WT
B.
Bench press
3x3-5
3min
DEMO
WT
C1. Chest-supported 1-arm DB row
3x6-10ea
30s
DEMO
WT
C2.
Alt. DB incline press
3x6-10ea
2min
DEMO
WT
D.
Cable crunch
2x8-12
1min
DEMO
WT
NOTES/ALTs
3-point DB row (DEMO, WT)
118 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Month 9: Unilateral & Core
EXERCISE
N
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
R OF STRE
EA
A1. Enhanced-eccentric hip thrust
Day 3: Full Body
SETS x REPS REST
VIDEOS
3x5-8ea
30s
DEMO
WT
NOTES/ALTs
A2.
Pause bent over DB row
(2-second pause)
3x8-12
2min
DEMO
WT
Pause seated cable row (DEMO, WT)
B1.
Back squat
2x5-8
30s
DEMO
WT
Front (DEMO, WT) or landmine
(DEMO, WT) squat
B2.
Standing 1-arm DB
shoulder press
2x5-8ea
2min
DEMO
WT
C.
BB back extension
2x8-12
2min
DEMO
WT
D.
Weighted sit-up
2x6-10
90s
DEMO
WT
DB back extension (DEMO, WT)
DB Romanian deadlift (DEMO, WT)
119 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 10: Hip Thrust & Military Press
Mobility Work
R OF STRE
EA
Open book x10ea
Supine angel x10ea
Dynamic ankle mobilization x10ea
Bear squat x10
Quad stretch to hamstring sweep x10ea
120 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
N
Month 10: Hip Thrust & Military Press
R OF STRE
EA
EXERCISE
Day 1: Lower Body
SETS x REPS REST
VIDEOS
A.
Hip thrust triple contractoin
3x6-10
3min
DEMO
WT
B.
Back squat
3x6-10
3min
DEMO
WT
C.
Rear foot-elevated DB
Romanian deadlift
3x8-12ea
2min
DEMO
WT
D.
High step-up
2x8-12ea
2min
DEMO
WT
E.
Standing cable hip abduction
2x12-15ea
1min
DEMO
WT
NOTES/ALTs
Front (DEMO, WT) or landmine
(DEMO, WT) squat
DB step-up (DEMO, WT)
121 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
N
Month 10: Hip Thrust & Military Press
R OF STRE
EA
EXERCISE
Day 2: Upper Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
A.
Military press
3x6-10
3min
DEMO
WT
Seated DB shoulder press
(DEMO, WT)
B.
BW chin-up
3xAMRAP
3min
DEMO
WT
Inverted row 5-8 (DEMO, WT)
C.
DB incline press
3x8-12
3min
DEMO
WT
D.
Seated 1-arm cable row
2x12-15ea
90s
DEMO
WT
E.
Flat DB flye
2x12-15
90s
DEMO
WT
122 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
Month 10: Hip Thrust & Military Press
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
EXERCISE
Day 3: Full Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
Pause hip thrust
(3-second pause)
3x5-8
0s
DEMO
WT
A2.
Hip thrust
3x5-8
3min
DEMO
WT
Perform A1 and A2 one after the other with
same load
B.
Incline press
2x5-8
3min
DEMO
WT
DB incline press (DEMO, WT)
C1.
B-stance goblet squat
2x8-12ea
30s
DEMO
WT
C2.
Bent over 1-arm DB row
2x8-12ea
2min
DEMO
WT
D1.
DB deficit reverse lunge
2x8-12ea
30s
DEMO
WT
D2.
Flat DB bench press
2x12-15
2min
DEMO
WT
N
A1.
R OF STRE
EA
123 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 11: Deadlift & Bench
Mobility Work
R OF STRE
EA
Prone lift-off x10ea
Scapular push-up x10ea
T-spine reach and rotate x10ea
Lateral squat x10ea
Dynamic shoulder circle x10ea
124 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
R OF STRE
EA
EXERCISE
Month 11: Deadlift & Bench
Day 1: Lower Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
A.
Conventional deadlift
3x3-5
3min
DEMO
WT
Sumo (DEMO, WT) or trap bar
(DEMO, WT) deadlift
B.
Heel-elevated DB squat
3x8-12
3min
DEMO
WT
Leg extension (DEMO, WT)
C.
Pause DB back extension
(2-second pause)
3x8-12
2min
DEMO
WT
D.
Single-leg lying leg curl
2x5-8ea
2min
DEMO
WT
E.
Single-leg BW deficit
hip thrust
2x8-15ea
90s
DEMO
WT
125 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 11: Deadlift & Bench
R OF STRE
EA
EXERCISE
Day 2: Upper Body
SETS x REPS REST
VIDEOS
A.
Bench press
3x3-5
3min
DEMO
WT
B.
Bent over BB row
3x6-10
2min
DEMO
WT
C.
DB incline press
3x8-12
3min
DEMO
WT
D.
OH grip lat pulldown
3x8-12
2min
DEMO
WT
E.
Eccentric push-up
(5-second lowering phase)
2xAMRAP
2min
DEMO
WT
NOTES/ALTs
126 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
N
EXERCISE
Month 11: Deadlift & Bench
Day 3: Full Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Romanian deadlift
3x6-10
3min
DEMO
WT
B.
Bench press
3x6-10
3min
DEMO
WT
NOTES/ALTs
C.
Back squat
2x5-8
3min
DEMO
WT
Front (DEMO, WT) or landmine
(DEMO, WT) squat
Leg press (DEMO, WT)
D1.
BW pull-up
2xAMRAP
30s
DEMO
WT
Pause inverted row 5-8 (2-second
pause) (DEMO, WT)
D2.
Pause DB hip thrust
(3-second pause)
2x12-15
2min
DEMO
WT
E.
Lying leg curl
2x8-12
2min
DEMO
WT
127 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 12: Squat & Pull-Up
Mobility Work
R OF STRE
EA
90/90 hip switch x10ea
Inchworm to hip lunge x10ea
Squat-to-stand with reach x5
Alt. BW reverse lunge x10ea
Diagonal band pull-apart x10ea
128 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 12: Squat & Pull-Up
R OF STRE
EA
EXERCISE
Day 1: Lower Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
Only push for a true 1RM in Week 5
A.
Back squat
3x1-3
3min
DEMO
WT
Front (DEMO, WT) or landmine
(DEMO, WT) squat
B.
Good morning
3x5-8
3min
DEMO
WT
Romanian deadlift (DEMO, WT)
C.
Single-leg DB hip thrust
3x12-15ea
2min
DEMO
WT
D1.
Heel-elevated DB squat
3x6-10
0s
DEMO
WT
D2.
DB deficit reverse lunge
3x6-10ea
2min
DEMO
WT
129 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 12: Squat & Pull-Up
N
EXERCISE
Day 2: Upper Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
R OF STRE
EA
A.
Triple pause pull-up
3x3-5
3min
DEMO
WT
Eccentric pull-up 2-3 (DEMO, WT)
Pause inverted row (2-second pause)
(DEMO, WT)
B.
Incline press
3x5-8
3min
DEMO
WT
DB incline press (DEMO, WT)
C1.
Alt. bent over DB row
2x8-12ea
30s
DEMO
WT
C2.
Eccentric push-up (5-second
lowering phase)
2xAMRAP
2min
DEMO
WT
D.
OH grip lat pulldown
2x8-12
2min
DEMO
WT
E.
DB hammer curl
2x8-12
90s
DEMO
WT
130 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 12: Squat & Pull-Up
N
EXERCISE
Day 3: Full Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
BB split squat
3x5-8ea
3min
DEMO
WT
B.
BW pull-up
3xAMRAP
3min
DEMO
WT
C1.
Hip thrust with pulse
2x5-8
0s
DEMO
WT
C2.
Hip thrust
2x5-8
30s
DEMO
WT
C3.
3-point DB row
2x5-8ea
2min
DEMO
WT
D1.
DB Bulgarian split squat to
Romanian deadlift
2x6-10ea
30s
DEMO
WT
D2.
Flat DB bench press
2x6-10
2min
DEMO
WT
NOTES/ALTs
10s lowering phase last rep
Seated cable row 5-8 (DEMO, WT)
131 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
YEAR OF
STRENGTH
with Sohee
3X/WEEK HOME VERSION
132 | Year of Strength 2023
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 1: Unilateral & Core
Mobility Work
BW glute bridge to OH reach x10ea
Supine angel x10ea
Prone lift-off x10
Bear crawl shoulder tap x10ea
Lunge windmill x10ea
133 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 1: Unilateral & Core
EXERCISE
N
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Day 1: Lower Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Pause B-stance DB Romanian
deadlift (2-second pause)
3x6-12ea
3min
DEMO
WT
B.
DB reverse lunge
3x8-15ea
3min
DEMO
WT
C1.
B-stance DB hip thrust
2x8-15ea
0s
DEMO
WT
C2.
B-stance BW hip thrust
2x8-15ea
2min
DEMO
WT
D.
DB sumo squat
2x8-15
2min
DEMO
WT
E.
Bear crawl shoulder tap
2x8-12ea
1min
DEMO
WT
NOTES/ALTs
For each set: Do all reps for one side of C1,
then all reps for one side of C2, before
repeating on the other side.
134 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
EXERCISE
N
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 1: Unilateral & Core
Day 2: Upper Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
R OF STRE
EA
A.
Bent over 1-arm DB row
3x6-12ea
2min
DEMO
WT
B.
Alt. DB floor press
3x8-15ea
2min
DEMO
WT
C1.
Bedsheet seated pull-up
2x6-10
30s
DEMO
WT
Inverted row (DEMO, WT)
C2.
BW push-up
2x5-8
2min
DEMO
WT
Torso-elevated (DEMO, WT) or
weighted (DEMO, WT) push-up
D.
Prone 1-arm band
lat pulldown
2x8-15ea
90s
DEMO
WT
E.
Plank saw
2x12-15
1min
DEMO
WT
135 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 1: Unilateral & Core
EXERCISE
N
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Day 3: Full Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Pause B-stance DB hip thrust
(2-second pause)
3x8-15ea
3min
DEMO
WT
B.
Goblet squat
3x8-15
3min
DEMO
WT
C1.
Standing 1-arm DB
shoulder press
2x8-15ea
30s
DEMO
WT
C2.
Alt. DB gorilla row
2x8-15ea
2min
DEMO
WT
D.
Enhanced-eccentric sliding
leg curl
2x6-10ea
90s
DEMO
WT
E.
Side plank march
2x6-10ea
1min
DEMO
WT
NOTES/ALTs
136 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 2: Glutes & Shoulders
Mobility Work
Yoga plex x10ea
Inchworm x5
Lateral squat x10ea
Quad stretch to hamstring sweep x10ea
YTWL x10ea
137 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 2: Glutes & Shoulders
EXERCISE
N
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Day 1: Lower Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Constant-tension DB
hip thrust
3x15-20
3min
DEMO
WT
B.
Pause Nordic ham curl
(2-second pause)
3x3-5
3min
DEMO
WT
C.
Rear foot-elevated DB
split squat
3x8-12ea
2min
DEMO
WT
2x15-20
30s
DEMO
WT
2x12-15ea
2min
DEMO
WT
D1. Feet-elevated BW glute bridge
D2.
DB reverse lunge
NOTES/ALTs
Hamstring walkout (DEMO, WT)
DB walking lunge (DEMO, WT)
138 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 2: Glutes & Shoulders
EXERCISE
N
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Day 2: Upper Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Eccentric-accentuated
standing DB shoulder press
(4-second lowering phase)
3x8-15
3min
DEMO
WT
B.
Seated pull-up
3x8-15
3min
DEMO
WT
C1.
DB floor press
3x15-20
30s
DEMO
WT
C2.
Pause bent over 1-arm DB row
(2-second pause)
3x8-12ea
2min
DEMO
WT
D.
Seated Arnold press
2x12-15
2min
DEMO
WT
NOTES/ALTs
Inverted row (DEMO, WT)
139 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 2: Glutes & Shoulders
EXERCISE
A.
N
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
DB hip thrust
(10s pause at top of last rep)
Day 3: Full Body
SETS x REPS REST
3x8-12
3min
VIDEOS
DEMO
NOTES/ALTs
WT
R OF STRE
EA
B.
DB incline press
3x12-15
3min
DEMO
WT
C.
Goblet squat
2x8-15
3min
DEMO
WT
D1.
BW pull-up
2xAMRAP
30s
DEMO
WT
D2.
DB upright row
2x8-12
2min
DEMO
WT
E1.
Eccentric-accentuated DB
Romanian deadlift
(4-second lowering phase)
2x8-12
30s
DEMO
WT
E2.
BW step-up
2x12-15ea
1min
DEMO
WT
If you do not have an adjustable bench, sit
on the floor and rest the upper back on a
foam roller or low chair/bench.
Eccentric pull-up 2-3 (DEMO, WT)
Inverted row 5-8 (DEMO, WT)
140 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 3: Hamstrings & Chest
Mobility Work
Downward toe tap x10ea
Bent over T-spine rotation x10ea
BW reverse lunge to OH reach x10ea
BW windmill x10ea
Diagonal band pull-apart x10ea
141 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 3: Hamstrings & Chest
R OF STRE
EA
EXERCISE
Day 1: Lower Body
SETS x REPS REST
VIDEOS
A.
Pause Nordic ham curl
(2-second pause)
3x3-5
3min
DEMO
WT
B.
Pause DB hip thrust
(3-second pause)
3x8-15
3min
DEMO
WT
C.
Heel-elevated DB split squat
3x8-12ea
2min
DEMO
WT
D.
Pause DB Romanian deadlift
(2-second pause)
2x12-15
2min
DEMO
WT
E.
Feet-elevated BW glute bridge
2x20-30
1min
DEMO
WT
NOTES/ALTs
Prone band leg curl 8-12
(DEMO, WT)
142 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
R OF STRE
EA
EXERCISE
Month 3: Hamstrings & Chest
Day 2: Upper Body
SETS x REPS REST
VIDEOS
A.
Flat DB bench press
3x8-15
3min
DEMO
WT
B.
Inverted row
3x8-12
3min
DEMO
WT
C1.
DB incline press
3x8-15
30s
DEMO
WT
C2.
Bent over DB row
3x12-20
2min
DEMO
WT
D.
Flat DB flye
2x12-15
1min
DEMO
WT
NOTES/ALTs
If you do not have an adjustable bench, sit on
the floor and rest the upper back on a foam
roller or low chair/bench.
143 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 3: Hamstrings & Chest
EXERCISE
N
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Day 3: Full Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Enhanced-eccentric sliding
leg curl
3x6-10ea
3min
DEMO
WT
B.
DB floor press
3x8-15
3min
DEMO
WT
C.
DB reverse lunge
3x8-15ea
2min
DEMO
WT
D.
Bent over DB row
2x8-15
2min
DEMO
WT
E1.
DB good morning
2x15-20
30s
DEMO
WT
E2.
BW push-up
2xAMRAP
2min
DEMO
WT
NOTES/ALTs
Torso-elevated push-up 8-12
(DEMO, WT)
144 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 4: Quads & Back
Mobility Work
Prone lift-off x10
Bear crawl shoulder tap x10ea
Dynamic ankle mobilization x10ea
Side-to-side leg swing x10ea
Front-to-back leg swing x10ea
Squat-to-stand with reach x5
145 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
R OF STRE
EA
EXERCISE
Month 4: Quads & Back
Day 1: Lower Body
SETS x REPS REST
VIDEOS
A.
Eccentric-accentuated
goblet squat
(4-second lowering phase)
3x8-12
3min
DEMO
WT
B.
Pause DB Romanian deadlift
(2-second pause)
3x8-15
3min
DEMO
WT
C.
Pause DB glute bridge
(3-second pause)
3x8-15
2min
DEMO
WT
D1.
DB split squat
2x12-15ea
0s
DEMO
WT
D2.
BW bench step over
2x8-15ea
2min
DEMO
WT
NOTES/ALTs
Pause DB hip thrust (DEMO, WT)
146 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
R OF STRE
EA
EXERCISE
Month 4: Quads & Back
Day 2: Upper Body
SETS x REPS REST
VIDEOS
A.
Inverted row
3x5-8
3min
DEMO
WT
B.
Flat DB bench press
3x8-15
3min
DEMO
WT
C1.
Bent over 1-arm DB row
3x8-15ea
30s
DEMO
WT
C2.
DB push press
3x8-15
2min
DEMO
WT
D.
Half-kneeling 1-arm
band pulldown
2x12-15ea
1min
DEMO
WT
NOTES/ALTs
DB floor press (DEMO, WT)
147 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
EXERCISE
N
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 4: Quads & Back
Day 3: Full Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Pause goblet squat
(2-second pause)
3x5-8
3min
DEMO
WT
B.
Inverted row
5xAMRAP-3*
MOTM
DEMO
WT
C1.
DB Romanian deadlift
3x12-20
30s
DEMO
WT
C2.
DB floor press
3x12-20
2min
DEMO
WT
D1.
B-stance DB hip thrust
2x12-15ea
30s
DEMO
WT
D2.
Band face pull
2x12-15
1min
DEMO
WT
NOTES/ALTs
*For each set, stop ~3 reps shy of failure.
DB face pull (DEMO, WT)
148 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 5: Unilateral & Core
Mobility Work
Lateral bear crawl x10ea
Quadruped knee extension x10
Scapular push-up x10
Yoga plex x5ea
Lateral squat x10ea
149 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 5: Unilateral & Core
R OF STRE
EA
EXERCISE
Day 1: Lower Body
SETS x REPS REST
VIDEOS
A.
Pause B-stance DB hip thrust
(2-second pause)
3x8-15ea
3min
DEMO
WT
B.
Single-leg braced DB
Romanian deadlift
3x8-15ea
3min
DEMO
WT
C.
DB sumo squat
3x12-15
2min
DEMO
WT
D.
45-degree knee-banded
glute kickback
2x12-15ea
1min
DEMO
WT
E.
1-arm DB farmer's walk
2x50 steps ea
2min
DEMO
WT
NOTES/ALTs
150 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 5: Unilateral & Core
EXERCISE
N
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Day 2: Upper Body
SETS x REPS REST
VIDEOS
A.
Alt. flat DB bench press
3x5-8ea
3min
DEMO
WT
B.
Tall-kneeling 1-arm band
pull-in
3x6-12ea
2min
DEMO
WT
C1.
Standing DB seesaw press
2x8-15ea
30s
DEMO
WT
C2.
Inverted row
2x8-15
2min
DEMO
WT
D1.
Enhanced-eccentric 1-arm
DB bicep curl (3-second
lowering phase)
2x8-15ea
30s
DEMO
WT
D2.
DB OH triceps extension
2x12-20
30s
DEMO
WT
D3.
1-arm DB OH march
2x12-15ea
1min
DEMO
WT
NOTES/ALTs
Set 1: hold DB in weaker side hand.
Set 2: hold DB in stronger side hand.
151 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
EXERCISE
N
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 5: Unilateral & Core
Day 3: Full Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Heel-elevated DB squat
3x8-15
3min
DEMO
WT
B.
Standing 1-arm DB
shoulder press
3x6-12ea
3min
DEMO
WT
C1.
B-stance DB
Romanian deadlift
2x6-12ea
0s
DEMO
WT
C2.
DB Romanian deadlift
2x6-12
3min
DEMO
WT
D.
Bent over 1-arm DB row
2x8-15ea
2min
DEMO
WT
E.
Reverse crunch
2x8-12
1min
DEMO
WT
NOTES/ALTs
152 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 6: Glutes & Shoulders
Mobility Work
BW glute bridge with OH reach x10ea
90/90 hip switch x10ea
Lunge windmill x10ea
Back-to-wall shoulder flexion x10
Band pull-apart x20
153 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 6: Glutes & Shoulders
R OF STRE
EA
EXERCISE
Day 1: Lower Body
SETS x REPS REST
VIDEOS
A.
DB hip thrust with pulse
3x12-15
3min
DEMO
WT
B.
DB Romanian deadlift
3x12-15
3min
DEMO
WT
C.
Pause goblet squat
(2-second pause)
2x8-15
3min
DEMO
WT
D.
Pause single-leg DB hip thrust
(2-second pause)
2x8-12ea
2min
DEMO
WT
E.
Feet-elevated BW glute bridge
2x20-30
1min
DEMO
WT
NOTES/ALTs
154 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 6: Glutes & Shoulders
EXERCISE
N
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Day 2: Upper Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Eccentric-accentuated DB
shoulder press (4-second
lowering phase)
3x8-12
3min
DEMO
WT
B.
Bent over 1-arm DB row
3x12-15ea
2min
DEMO
WT
C1.
Flat DB bench press
3x8-12
30s
DEMO
WT
C2.
3-point DB row
3x12-15ea
2min
DEMO
WT
D.
Bent over DB rear delt raise
3x6-10
1min
DEMO
WT
NOTES/ALTs
155 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 6: Glutes & Shoulders
EXERCISE
N
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Day 3: Full Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Pause DB hip thrust
(5-second pause)
3x6-10
3min
DEMO
WT
B.
DB push press
3x8-15
3min
DEMO
WT
C1.
Nordic ham curl
2x3-5
30s
DEMO
WT
C2.
DB floor press
2x12-15
2min
DEMO
WT
D1.
Goblet deficit reverse lunge
2x6-10ea
30s
DEMO
WT
D2.
Inverted row
2x8-12
2min
DEMO
WT
NOTES/ALTs
Hamstring walkout 5-8
(DEMO, WT)
156 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 7: Hamstrings & Chest
Mobility Work
Walking spiderman with hip lift x5ea
Quad stretch to hamstring sweep x10ea
Side-to-side leg swing x10ea
Front-to-back leg swing x10ea
YTWL x10ea
157 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
R OF STRE
EA
EXERCISE
Month 7: Hamstrings & Chest
Day 1: Lower Body
SETS x REPS REST
VIDEOS
A.
Stability ball leg curl
3x12-20
2min
DEMO
WT
B.
Pause goblet squat
(2-second pause)
3x8-15
3min
DEMO
WT
C.
B-stance DB hip thrust
3x12-20ea
2min
DEMO
WT
D.
DB Romanian deadlift
2x15-20
2min
DEMO
WT
E.
1-arm DB Bulgarian
split squat
2x12-15ea
2min
DEMO
WT
NOTES/ALTs
Hamstring walkout 5-8
(DEMO, WT)
158 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 7: Hamstrings & Chest
EXERCISE
N
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Day 2: Upper Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Pause flat DB bench press
(2-second pause)
3x6-12
3min
DEMO
WT
B.
Prone 1-arm band
lat pulldown
3x12-15ea
2min
DEMO
WT
C1.
Standing Arnold press
2x8-15
30s
DEMO
WT
C2.
BW pull-up
2xAMRAP
2min
DEMO
WT
D.
DB skull crusher
3x12-15
1min
DEMO
WT
NOTES/ALTs
Eccentric pull-up 2-3 (DEMO, WT)
Inverted row 6-10 (DEMO, WT)
159 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 7: Hamstrings & Chest
EXERCISE
N
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Day 3: Full Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Eccentric-accentuated DB
Romanian deadlift
(4-second lowering phase)
3x6-12
3min
DEMO
WT
B.
DB floor press
3x6-12
3min
DEMO
WT
C1.
DB reverse lunge
2x8-15ea
30s
DEMO
WT
C2.
Bent over DB row
2x12-15
2min
DEMO
WT
D1.
DB hip thrust
triple contraction
2x6-10
30s
DEMO
WT
D2.
DB bicep curl
2x12-15
1min
DEMO
WT
NOTES/ALTs
160 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 8: Quads & Back
Mobility Work
Open book x10ea
Supine angel x10ea
Dynamic ankle mobilization x10ea
Bear squat x10
Quad stretch to hamstring sweep x10ea
161 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 8: Quads & Back
R OF STRE
EA
EXERCISE
Day 1: Lower Body
SETS x REPS REST
VIDEOS
A.
4-3-1 goblet squat
3x6-10
3min
DEMO
WT
B.
DB hip thrust
(10s hold at top of last rep)
3x8-15
3min
DEMO
WT
C.
Eccentric-only sliding leg curl
(5-second lowering phase)
3x6-12
2min
DEMO
WT
D.
DB curtsy lunge
2x8-12ea
2min
DEMO
WT
E.
Bent-leg Copenhagen
plank hold
2x10-30s ea
1min
DEMO
WT
NOTES/ALTs
4-second lowering phase, 3-second pause at
bottom, 1-second ascending phase
DB reverse lunge (DEMO, WT)
162 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
EXERCISE
N
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 8: Quads & Back
Day 2: Upper Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
5-10s lowering phase for last rep
R OF STRE
EA
A.
BW pull-up
3xAMRAP
3min
DEMO
WT
B.
Pause flat DB bench press
(2-second pause)
3x6-12
3min
DEMO
WT
C1.
Half-kneeling 1-arm band
lat pulldown
3x8-15ea
30s
DEMO
WT
C2.
DB incline press
3x8-15
2min
DEMO
WT
D.
Bent over DB row
2x15-20
2min
DEMO
WT
Eccentric pull-up 2-3 (DEMO, WT)
Bedsheet seated pull-up 5-8
(DEMO, WT)
If you do not have an adjustable bench, sit on
the floor and rest the upper back on a foam
roller or low chair/bench.
163 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 8: Quads & Back
EXERCISE
N
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Day 3: Full Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
DB front squat
3x8-15
3min
DEMO
WT
B.
Eccentric pull-up
3x2-3
3min
DEMO
WT
C1. DB Romanian deadlift 1.5 reps
2x8-15
30s
DEMO
WT
C2.
Standing DB shoulder press
2x8-15
2min
DEMO
WT
D1.
Front foot-elevated DB
split squat
2x8-12ea
30s
DEMO
WT
D2.
Tall-kneeling 1-arm band
pull-in
2x12-15ea
2min
DEMO
WT
NOTES/ALTs
Prone towel-pull-up AMRAP
(DEMO, WT)
164 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 9: Unilateral & Core
Mobility Work
Swimmers x5
Half-kneeling T-spine rotation x10ea
Half-kneeling windmill x10ea
BW reverse lunge with OH reach x10ea
Lateral squat x10ea
165 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 9: Unilateral & Core
R OF STRE
EA
EXERCISE
Day 1: Lower Body
SETS x REPS REST
VIDEOS
A.
Front foot-elevated DB
split squat
3x6-12ea
3min
DEMO
WT
B.
Eccentric-accentuated B-stance
DB hip thrust
(3-second lowering phase)
3x6-12ea
3min
DEMO
WT
C.
Pause DB good morning
(2-second pause)
3x8-15
2min
DEMO
WT
D.
DB reverse lunge to B-stance
Romanian deadlift
2x6-10ea
2min
DEMO
WT
E.
Weighted plank to toe tap
2x8-12ea
1min
DEMO
WT
NOTES/ALTs
Pause DB Romanian deadlift
(DEMO, WT)
166 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
EXERCISE
N
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 9: Unilateral & Core
Day 2: Upper Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Bent over 1-arm band
lat pulldown
3x5-8ea
2min
DEMO
WT
B.
Flat DB bench press
3x6-12
3min
DEMO
WT
C1.
B-stance 1-arm DB row
3x6-15ea
30s
DEMO
WT
C2.
Alt. DB incline press
3x6-15ea
2min
DEMO
WT
D.
Band crunch
2x8-12
1min
DEMO
WT
NOTES/ALTs
If you do not have an adjustable bench, sit on
the floor and rest the upper back on a foam
roller or low chair/bench.
167 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
EXERCISE
N
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 9: Unilateral & Core
Day 3: Full Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A1.
Enhanced-eccentric DB
hip thrust
3x6-12ea
30s
DEMO
WT
A2.
Pause bent over DB row
(2-second pause)
3x8-15
2min
DEMO
WT
B1.
Heel-elevated DB squat
2x6-12
30s
DEMO
WT
B2.
Standing 1-arm DB
shoulder press
2x6-12ea
2min
DEMO
WT
C.
DB Romanian deadlift
2x12-20
2min
DEMO
WT
D.
Weighted sit-up
2x6-10
90s
DEMO
WT
NOTES/ALTs
168 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 10: Glutes & Shoulders
Mobility Work
Open book x10ea
Supine angel x10ea
Dynamic ankle mobilization x10ea
Bear squat x10
Quad stretch to hamstring sweep x10ea
169 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 10: Glutes & Shoulders
R OF STRE
EA
EXERCISE
Day 1: Lower Body
SETS x REPS REST
VIDEOS
A.
DB hip thrust
triple contraction
3x8-15
3min
DEMO
WT
B.
Goblet squat
3x12-15
3min
DEMO
WT
C.
Rear foot-elevated DB
Romanian deadlift
2x8-15ea
3min
DEMO
WT
D.
High step-up
2x8-12ea
90s
DEMO
WT
E.
Standing band hip abduction
2x12-15ea
1min
DEMO
WT
NOTES/ALTs
DB step-up (DEMO, WT)
170 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 10: Glutes & Shoulders
R OF STRE
EA
EXERCISE
Day 2: Upper Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
A.
Standing DB shoulder press
3x8-15
3min
DEMO
WT
B.
BW chin-up
3xAMRAP
3min
DEMO
WT
Inverted row 5-8 (DEMO, WT)
If you do not have an adjustable bench, sit on
the floor and rest the upper back on a foam
roller or low chair/bench.
C.
DB incline press
3x8-15
3min
DEMO
WT
D.
3-point DB row
2x12-15ea
2min
DEMO
WT
E.
Flat DB flye
2x12-15
2min
DEMO
WT
171 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 10: Glutes & Shoulders
EXERCISE
Day 3: Full Body
SETS x REPS REST
VIDEOS
Pause DB hip thrust
(3-second pause)
3x8-15
0s
DEMO
WT
A2.
DB hip thrust
3x8-15
3min
DEMO
WT
B.
DB push press
3x12-15
2min
DEMO
WT
C1.
B-stance goblet squat
2x8-12ea
30s
DEMO
WT
C2.
Bent over 1-arm DB row
2x8-12ea
2min
DEMO
WT
D1.
DB deficit reverse lunge
2x8-12ea
30s
DEMO
WT
D2.
Flat DB bench press
2x12-15
2min
DEMO
WT
A1.
N
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
NOTES/ALTs
Perform A1 and A2 one after the other with
same load
172 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 11: Hamstrings & Chest
Mobility Work
Prone lift-off x10ea
Scapular push-up x10ea
T-spine reach and rotate x10ea
Lateral squat x10ea
Dynamic shoulder circle x10ea
173 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 11: Hamstrings & Chest
EXERCISE
N
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Day 1: Lower Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Eccentric-only sliding leg curl
(5-second lowering phase)
3x6-12
3min
DEMO
WT
B.
Heel-elevated DB squat
3x8-15
3min
DEMO
WT
C.
Pause DB Romanian deadlift
(2-second pause)
3x8-15
3min
DEMO
WT
D.
Single-leg prone band leg curl
2x6-12ea
90s
DEMO
WT
E.
Single-leg BW deficit
hip thrust
2x8-15ea
90s
DEMO
WT
NOTES/ALTs
Pause Nordic ham curl
(2-second pause) 3-5
(DEMO, WT)
174 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 11: Hamstrings & Chest
EXERCISE
N
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Day 2: Upper Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Eccentric-accentuated DB
floor press (3-second
lowering phase)
3x6-12
3min
DEMO
WT
B.
Bent over DB row
3x8-15
2min
DEMO
WT
C.
DB incline press
3x8-15
3min
DEMO
WT
D.
Bent over band lat pulldown
3x12-20
2min
DEMO
WT
E.
Eccentric push-up
(5-second lowering phase)
2xAMRAP
2min
DEMO
WT
NOTES/ALTs
If you do not have an adjustable bench, sit on
the floor and rest the upper back on a foam
roller or low chair/bench.
175 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
EXERCISE
N
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 11: Hamstrings & Chest
Day 3: Full Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
R OF STRE
EA
A.
DB Romanian deadlift
3x8-15
3min
DEMO
WT
B.
Flat DB bench press
3x8-15
3min
DEMO
WT
C.
4-3-1 goblet squat
3x5-8
3min
DEMO
WT
4-second lowering phase, 3-second pause at
bottom, 1-second ascending phase
D1.
Pause inverted row
(2-second pause)
2x6-10
30s
DEMO
WT
Add 2-second pause at top of each rep
D2.
Pause DB hip thrust
(3-second pause)
2x12-15
2min
DEMO
WT
E.
Prone band leg curl
2x12-15
2min
DEMO
WT
176 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 12: Quads & Back
Mobility Work
90/90 hip switch x10ea
Inchworm to hip lunge x10ea
Squat-to-stand with reach x5
Alt. BW reverse lunge x10ea
Diagonal band pull-apart x10ea
177 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
R OF STRE
EA
EXERCISE
Month 12: Quads & Back
Day 1: Lower Body
SETS x REPS REST
VIDEOS
A.
Pause goblet squat
(2-second pause)
3x8-15
3min
DEMO
WT
B.
DB good morning
3x15-20
3min
DEMO
WT
C.
Single-leg DB hip thrust
3x12-15ea
2min
DEMO
WT
D1.
Heel-elevated DB squat
3x6-12
0s
DEMO
WT
D2.
DB deficit reverse lunge
3x6-12ea
2min
DEMO
WT
NOTES/ALTs
178 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 12: Quads & Back
EXERCISE
N
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
R OF STRE
EA
A.
DB pullover
Day 2: Upper Body
SETS x REPS REST
3x8-15
3min
VIDEOS
DEMO
NOTES/ALTs
WT
B.
DB incline press
3x8-15
3min
DEMO
WT
C1.
Alt. bent over DB row
2x8-15ea
30s
DEMO
WT
C2.
Eccentric push-up (5-second
lowering phase)
2xAMRAP
2min
DEMO
WT
D.
1-arm band lat pulldown
2x12-15ea
2min
DEMO
WT
E.
DB hammer curl
2x8-15
90s
DEMO
WT
If you do not have an adjustable bench, sit on
the floor and rest the upper back on a foam
roller or low chair/bench.
179 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
EXERCISE
N
Y
3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week | 3x/week
Month 12: Quads & Back
Day 3: Full Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
DB split squat
3x6-12ea
3min
DEMO
WT
B.
BW pull-up
3xAMRAP
3min
DEMO
WT
C1.
DB hip thrust with pulse
2x6-12
0s
DEMO
WT
C2.
DB hip thrust
2x6-12
30s
DEMO
WT
C3.
3-point DB row
2x6-12ea
2min
DEMO
WT
D1.
DB Bulgarian split squat to
Romanian deadlift
2x8-12ea
30s
DEMO
WT
D2.
Flat DB bench press
2x12-20
2min
DEMO
WT
NOTES/ALTs
10s lowering phase last rep
Inverted row 6-10 (DEMO, WT)
180 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
YEAR OF
STRENGTH
with Sohee
4X/WEEK GYM VERSION
181 | Year of Strength 2023
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 1: Unilateral & Core
Mobility Work
R OF STRE
EA
BW glute bridge to OH reach x10ea
Supine angel x10ea
Prone lift-off x10
Bear crawl shoulder tap x10ea
Lunge windmill x10ea
182 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 1: Unilateral & Core
R OF STRE
EA
EXERCISE
Day 1: Lower Body
SETS x REPS REST
VIDEOS
A.
B-stance conventional deadlift
3x5-8ea
3min
DEMO
WT
B.
BB reverse lunge
3x8-12ea
3min
DEMO
WT
C1.
B-stance hip thrust
2-3x6-10ea
0s
DEMO
WT
C2.
Single-leg BW hip thrust
2-3x6-10ea
2min
DEMO
WT
D.
Bear crawl shoulder tap
2x8-12ea
1min
DEMO
WT
NOTES/ALTs
B-stance Romanian deadlift
(DEMO, WT)
For each set: perform all reps for one side of
C1, then all reps for one side of C2 before
repeating on the other side.
183 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
R OF STRE
EA
EXERCISE
Month 1: Unilateral & Core
Day 2: Upper Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
Bent over 1-arm DB row
(DEMO, WT)
A.
Seated 1-arm cable row
3x5-8ea
2min
DEMO
WT
B.
Alt. flat DB bench press
3x6-10ea
3min
DEMO
WT
C1.
BW pull-up
3xAMRAP
30s
DEMO
WT
Inverted row 5-8 (DEMO, WT)
C2.
BW push-up
3x5-8
3min
DEMO
WT
Torso-elevated (DEMO, WT) or
weighted (DEMO, WT) push-up
D.
Plank saw
2x12-15
1min
DEMO
WT
184 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
R OF STRE
EA
EXERCISE
Month 1: Unilateral & Core
Day 3: Lower Body
SETS x REPS REST
VIDEOS
A.
Pause B-stance hip thrust
(2-second pause)
3x5-8ea
3min
DEMO
WT
B.
Back squat
3x6-10
3min
DEMO
WT
C.
DB sumo squat
2-3x8-12
2min
DEMO
WT
D.
Enhanced-eccentric lying
leg curl
2x8-12ea
2min
DEMO
WT
E.
Side plank march
2x6-10ea
1min
DEMO
WT
NOTES/ALTs
Front (DEMO, WT) or landmine
(DEMO, WT) squat
Single-leg stability ball leg curl
(DEMO, WT)
185 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
R OF STRE
EA
EXERCISE
Month 1: Unilateral & Core
Day 4: Upper Body
SETS x REPS REST
VIDEOS
A1.
Standing 1-arm DB
shoulder press
3x6-10ea
30s
DEMO
WT
A2.
Alt. DB gorilla row
3x6-10ea
3min
DEMO
WT
B.
High incline DB press
3x8-12
3min
DEMO
WT
C.
Chest-supported 1-arm
lat pulldown
3x8-12ea
2min
DEMO
WT
D.
Deadbug
2x8-12ea
1min
DEMO
WT
NOTES/ALTs
1-arm lat pulldown (DEMO, WT)
186 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 2: Hip Thrust & Military Press
Mobility Work
R OF STRE
EA
Yoga plex x10ea
Inchworm x5
Lateral squat x10ea
Quad stretch to hamstring sweep x10ea
YTWL x10ea
187 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
N
Month 2: Hip Thrust & Military Press
R OF STRE
EA
EXERCISE
Day 1: Lower Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
A.
Constant-tension hip thrust
3x8-12
3min
DEMO
WT
B.
Conventional deadlift
3x5-8
3min
DEMO
WT
C.
Rear foot-elevated DB
split squat
3x8-12ea
2min
DEMO
WT
D1.
BW back extension
2x15-20
30s
DEMO
WT
Feet-elevated BW glute bridge
(DEMO, WT)
D2.
DB reverse lunge
2x12-15ea
2min
DEMO
WT
DB walking lunge (DEMO, WT)
Trap bar (DEMO, WT) or sumo
(DEMO, WT) deadlift
188 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
N
Month 2: Hip Thrust & Military Press
R OF STRE
EA
EXERCISE
Day 2: Upper Body
SETS x REPS REST
VIDEOS
A.
Military press
3x3-5
3min
DEMO
WT
B.
Underhand-grip BB row
3x5-8
2min
DEMO
WT
C1.
Bench press
3x5-8
30s
DEMO
WT
C2.
Pause bent over 1-arm DB row
(2-second pause)
3x5-8ea
2min
DEMO
WT
D.
Seated Arnold press
2x12-15
2min
DEMO
WT
NOTES/ALTs
Landmine press (DEMO, WT)
Flat DB bench press (DEMO, WT)
189 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
N
Month 2: Hip Thrust & Military Press
R OF STRE
EA
EXERCISE
Day 3: Lower Body
SETS x REPS REST
VIDEOS
A.
Hip thrust (10s hold last rep)
3x5-8
3min
DEMO
WT
B.
Eccentric-accentuated BB
Romanian deadlift
(4-second lowering phase)
3x8-12
3min
DEMO
WT
C.
Single-leg DB hip thrust
3x8-12ea
2min
DEMO
WT
D.
1-arm DB Bulgarian
split squat
3x12-15ea
2min
DEMO
WT
E.
45-degree cable
glute kickback
2x12-15ea
90s
DEMO
WT
NOTES/ALTs
190 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 2: Hip Thrust & Military Press
N
EXERCISE
Day 4: Upper Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
R OF STRE
EA
A.
Incline press
3x6-10
3min
DEMO
WT
DB incline press (DEMO, WT)
B1.
BW pull-up
3xAMRAP
30s
DEMO
WT
Eccentric pull-up 2-3 (DEMO, WT)
Inverted row 5-8 (DEMO, WT)
B2.
DB upright row
3x8-12
2min
DEMO
WT
C.
Bent over DB seesaw row
3x12-15ea
2min
DEMO
WT
D1.
Prone DB rear delt raise
2x8-12
0s
DEMO
WT
D2.
Prone DB lateral raise
2x8-12
2min
DEMO
WT
191 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 3: Deadlift & Bench
Mobility Work
R OF STRE
EA
Downward toe tap x10ea
Bent over T-spine rotation x10ea
BW reverse lunge to OH reach x10ea
BW windmill x10ea
Diagonal band pull-apart x10ea
192 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 3: Deadlift & Bench
R OF STRE
EA
EXERCISE
Day 1: Lower Body
SETS x REPS REST
VIDEOS
A.
Conventional deadlift
1x5, 1x3, 1x1
3min
DEMO
WT
B.
Hip thrust
3x8-12
3min
DEMO
WT
C.
Heel-elevated DB split squat
3x8-12ea
2min
DEMO
WT
D.
Pause DB back extension
(2-second pause)
3x12-15
2min
DEMO
WT
NOTES/ALTs
Sumo (DEMO, WT) or trap bar
(DEMO, WT) deadlift
Pause Romanian deadlift
(2-second pause) (DEMO, WT)
193 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
R OF STRE
EA
EXERCISE
Month 3: Deadlift & Bench
Day 2: Upper Body
SETS x REPS REST
VIDEOS
A.
Bench press
3x3-5
3min
DEMO
WT
B.
BW pull-up
3xAMRAP
3min
DEMO
WT
C1.
DB incline press
3x8-12
30s
DEMO
WT
C2.
Chest-supported DB row
3x12-15
2min
DEMO
WT
D.
Flat DB flye
2x12-15
1min
DEMO
WT
NOTES/ALTs
Eccentric pull-up 2-3 (DEMO, WT)
Inverted row 5-8 (DEMO, WT)
194 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
R OF STRE
EA
EXERCISE
Month 3: Deadlift & Bench
Day 3: Lower Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
Use ~60% of 1RM
A.
Speed deadlift
3x5-8
3min
DEMO
WT
B.
BB reverse lunge
3x6-10ea
3min
DEMO
WT
C.
Good morning
3x12-15
2min
DEMO
WT
D.
Single-leg DB hip thrust
3x12-15ea
2min
DEMO
WT
Speed sumo (DEMO, WT) or trap
bar (DEMO, WT) deadlift
Romanian deadlift (DEMO, WT)
195 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 3: Deadlift & Bench
R OF STRE
EA
EXERCISE
Day 4: Upper Body
SETS x REPS REST
VIDEOS
A.
Close-grip bench press
3x5-8
3min
DEMO
WT
B.
Bent over BB row
3x8-12
2min
DEMO
WT
C1.
BW push-up
3xAMRAP
30s
DEMO
WT
C2.
1-arm lat pulldown
3x8-12ea
2min
DEMO
WT
D.
Standing DB shoulder press
2x12-15
2min
DEMO
WT
NOTES/ALTs
Torso-elevated push-up 8-12
(DEMO, WT)
196 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 4: Squat & Pull-Up
Mobility Work
Prone lift-off x10
Bear crawl shoulder tap x10ea
Dynamic ankle mobilization x10ea
Side-to-side leg swing x10ea
Front-to-back leg swing x10ea
Squat-to-stand with reach x5
R OF STRE
EA
197 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
R OF STRE
EA
EXERCISE
Month 4: Squat & Pull-Up
Day 1: Lower Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
A.
Back squat
1x8, 1x5, 1x3
3min
DEMO
WT
Front (DEMO, WT) or landmine
(DEMO, WT) squat
B.
Pause DB back extension
(2-second pause)
3x8-12
3min
DEMO
WT
Pause Romanian deadlift
(2-second pause) (DEMO, WT)
C.
Pause glute bridge
(3-second pause)
3x8-12
3min
DEMO
WT
Pause hip thrust
(3-second pause) (DEMO, WT)
D1.
DB split squat
2x12-15ea
0s
DEMO
WT
D2.
BW bench step over
2x8-15ea
2min
DEMO
WT
198 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
R OF STRE
EA
EXERCISE
Month 4: Squat & Pull-Up
Day 2: Upper Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
A.
BW pull-up
3xAMRAP
3min
DEMO
WT
Eccentric pull-up 2-3 (DEMO, WT)
Inverted row 5-8 (DEMO, WT)
B.
Bench press
3x5-8
3min
DEMO
WT
Flat DB bench press (DEMO, WT)
C1.
Chest-supported DB row
3x8-12
30s
DEMO
WT
Bent over 1-arm DB row 8-12ea
(DEMO, WT)
C2.
DB push press
2x8-12
2min
DEMO
WT
D.
Half-kneeling 1-arm
cable pulldown
2x12-15ea
90s
DEMO
WT
199 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
R OF STRE
EA
EXERCISE
Month 4: Squat & Pull-Up
Day 3: Lower Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
A.
Pause back squat
(2-second pause)
3x3-5
3min
DEMO
WT
Pause front (DEMO, WT) or
landmine (DEMO, WT) squat
B.
Romanian deadlift
3x12-15
3min
DEMO
WT
DB (DEMO, WT) or KB (DEMO,
WT) Romanian deadlift
C.
B-stance hip thrust
3x12-15ea
2min
DEMO
WT
B-stance DB hip thrust (DEMO, WT)
D.
Leg extension
3x8-12
2min
DEMO
WT
200 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
R OF STRE
EA
EXERCISE
Month 4: Squat & Pull-Up
Day 4: Upper Body
SETS x REPS REST
VIDEOS
A.
BW pull-up
5xAMRAP-3*
MOTM
DEMO
WT
B.
Bench press
3x5-8
3min
DEMO
WT
C.
Underhand-grip BB row
2x6-10
2min
DEMO
WT
D.
DB incline press
2x8-12
2min
DEMO
WT
E.
1-arm lat pulldown
2x12-15ea
1min
DEMO
WT
NOTES/ALTs
Eccentric pull-up (DEMO, WT)
Inverted row (DEMO, WT)
*For each set, stop ~3 reps shy of failure. For
eccentric pull-ups, perform only 1 rep per set.
Floor press (DEMO, WT)
201 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 5: Unilateral & Core
Mobility Work
R OF STRE
EA
Lateral bear crawl x10ea
Quadruped knee extension x10
Scapular push-up x10
Yoga plex x5ea
Lateral squat x10ea
202 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
R OF STRE
EA
EXERCISE
Month 5: Unilateral & Core
Day 1: Lower Body
SETS x REPS REST
VIDEOS
A.
Pause B-stance hip thrust
(2-second pause)
3x5-8ea
3min
DEMO
WT
B.
Single-leg braced DB
Romanian deadlift
3x8-12ea
3min
DEMO
WT
C.
DB sumo squat
3x12-15
2min
DEMO
WT
D.
45-degree knee-banded
glute kickback
2x12-15ea
1min
DEMO
WT
E.
1-arm DB farmer's walk
2x50 steps ea
2min
DEMO
WT
NOTES/ALTs
DB straddle lift (DEMO, WT)
203 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
R OF STRE
EA
EXERCISE
Month 5: Unilateral & Core
Day 2: Upper Body
SETS x REPS REST
VIDEOS
A.
Alt. flat DB bench press
3x5-8ea
3min
DEMO
WT
B.
Tall-kneeling 1-arm cable
pull-in
3x6-12ea
2min
DEMO
WT
C1.
Standing DB seesaw press
3x8-12ea
30s
DEMO
WT
C2.
Inverted row
3x8-12
2min
DEMO
WT
D.
1-arm DB OH march
2x12-15ea
1min
DEMO
WT
NOTES/ALTs
Set 1: hold DB in weaker side hand
Set 2: hold DB in stronger side hand
204 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 5: Unilateral & Core
R OF STRE
EA
EXERCISE
Day 3: Lower Body
SETS x REPS REST
VIDEOS
A.
Back squat
3x5-8
3min
DEMO
WT
B.
B-stance Romanian deadlift
3x6-10ea
3min
DEMO
WT
C.
Single-leg deficit BW
hip thrust
3x8-15ea
90s
DEMO
WT
D.
Alt. DB reverse lunge
2x12-15ea
2min
DEMO
WT
E.
Reverse crunch
2x8-12
1min
DEMO
WT
NOTES/ALTs
Front (DEMO, WT) or landmine
(DEMO, WT) squat
205 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
EXERCISE
N
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 5: Unilateral & Core
Day 4: Upper Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Standing DB seesaw press
3x8-12ea
3min
DEMO
WT
B.
Tall-kneeling 1-arm cable
pull-in
3x6-10ea
2min
DEMO
WT
C.
BW push-up
3x5-8
2min
DEMO
WT
D.
Inverted row
2x8-12
2min
DEMO
WT
E.
Side plank
2x20-30s ea
1min
DEMO
WT
NOTES/ALTs
Torso-elevated (DEMO, WT) or
(DEMO, WT) weighted push-up
206 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 6: Hip Thrust & Military Press
Mobility Work
R OF STRE
EA
BW glute bridge with OH reach x10ea
90/90 hip switch x10ea
Lunge windmill x10ea
Back-to-wall shoulder flexion x10
Band pull-apart x20
207 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
N
Month 6: Hip Thrust & Military Press
R OF STRE
EA
EXERCISE
Day 1: Lower Body
SETS x REPS REST
VIDEOS
A.
Hip thrust with pulse
3x6-10
3min
DEMO
WT
B.
Romanian deadlift
3x8-12
3min
DEMO
WT
C.
Pause squat
(2-second pause)
3x5-8
3min
DEMO
WT
D.
BW glute emphasis
back extension
3x15-20
1min
DEMO
WT
NOTES/ALTs
Pause front (DEMO, WT), landmine
(DEMO, WT), or goblet
(DEMO, WT) squat
208 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
N
Month 6: Hip Thrust & Military Press
R OF STRE
EA
EXERCISE
Day 2: Upper Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
Seated DB shoulder press
(DEMO, WT)
A.
Military press
3x5-8
3min
DEMO
WT
B.
Bent over 1-arm landmine row
3x6-10ea
2min
DEMO
WT
C1.
Bench press
3x6-10
30s
DEMO
WT
Flat DB bench press (DEMO, WT)
3x12-15ea
2min
DEMO
WT
3-point DB row (DEMO, WT)
2x6-10
90s
DEMO
WT
C2. Chest-supported 1-arm DB row
D.
Prone rear delt raise
209 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
N
Month 6: Hip Thrust & Military Press
R OF STRE
EA
EXERCISE
Day 3: Lower Body
SETS x REPS REST
VIDEOS
A.
Pause hip thrust
(3-second pause)
3x5-8
3min
DEMO
WT
B.
Nordic ham curl
3x3-5
3min
DEMO
WT
C.
BB deficit reverse lunge
3x6-10ea
2min
DEMO
WT
D.
DB sumo stiff-leg deadlift
2x12-15
2min
DEMO
WT
E.
Bent-leg Copenhagen plank
hold
2x10-30s ea
1min
DEMO
WT
NOTES/ALTs
Enhanced-eccentric leg curl 5-8ea
(DEMO, WT)
210 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
N
Month 6: Hip Thrust & Military Press
R OF STRE
EA
EXERCISE
Day 4: Upper Body
SETS x REPS REST
VIDEOS
A.
Push press
3x5-8
3min
DEMO
WT
B.
Alt. bent over DB row
3x8-12ea
2min
DEMO
WT
C.
Close-grip bench press
3x8-12
3min
DEMO
WT
D.
Pause inverted row
(2-second pause)
2x8-12
2min
DEMO
WT
E.
Prone Y raise
2x12-15
90s
DEMO
WT
NOTES/ALTs
211 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 7: Deadlift & Bench
Mobility Work
R OF STRE
EA
Walking spiderman with hip lift x5ea
Quad stretch to hamstring sweep x10ea
Side-to-side leg swing x10ea
Front-to-back leg swing x10ea
YTWL x10ea
212 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Month 7: Deadlift & Bench
EXERCISE
N
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
R OF STRE
EA
A.
Conventional deadlift
Day 1: Lower Body
SETS x REPS REST
3x3-5
3min
VIDEOS
DEMO
NOTES/ALTs
WT
Sumo (DEMO, WT) or trap bar
(DEMO, WT) deadlift
Pause front (DEMO, WT), landmine
(DEMO, WT), or goblet
(DEMO, WT) squat
B.
Pause squat (2-second pause)
3x6-10
3min
DEMO
WT
C.
B-stance hip thrust
3x8-12ea
2min
DEMO
WT
D.
DB Romanian deadlift
2x15-20
2min
DEMO
WT
E.
1-arm DB Bulgarian
split squat
2x12-15ea
90s
DEMO
WT
213 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
R OF STRE
EA
EXERCISE
Month 7: Deadlift & Bench
Day 2: Upper Body
SETS x REPS REST
VIDEOS
A.
Bench press
3x3-5
3min
DEMO
WT
B.
1-arm lat pulldown
3x5-8ea
2min
DEMO
WT
C1.
Standing Arnold press
3x8-12
30s
DEMO
WT
C2.
BW pull-up
3xAMRAP
2min
DEMO
WT
D.
DB skull crusher
3x12-15
90s
DEMO
WT
NOTES/ALTs
Eccentric pull-up 2-3 (DEMO, WT)
Inverted row 5-8 (DEMO, WT)
214 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Month 7: Deadlift & Bench
EXERCISE
N
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Day 3: Lower Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Eccentric-accentuated
Romanian deadlift
(4-second lowering phase)
3x5-8
3min
DEMO
WT
B.
BB reverse lunge
3x8-12ea
3min
DEMO
WT
C.
Hip thrust triple contraction
3x6-10
3min
DEMO
WT
D.
Single-leg braced DB
Romanian deadlift
2x8-12ea
3min
DEMO
WT
E.
Lying leg curl dropset
2x8-12ea
2min
DEMO
WT
NOTES/ALTs
For each set: do 8-12 reps, reduce the load by
~20lbs/10kg, do another 8-12 reps, reduce the
load by another ~20lbs/10kg, and do a final
8-12 reps.
215 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
R OF STRE
EA
EXERCISE
Month 7: Deadlift & Bench
Day 4: Upper Body
SETS x REPS REST
VIDEOS
A.
Pause bench press
(2-second pause)
3x5-8
3min
DEMO
WT
B.
Bent over BB row
3x12-15
2min
DEMO
WT
C.
Deadstop push-up
3xAMRAP
2min
DEMO
WT
D1.
DB skull crusher
2x12-15
30s
DEMO
WT
D2.
DB bicep curl
2x12-15
1min
DEMO
WT
NOTES/ALTs
Deadstop torso-elevated push-up 5-8
(DEMO, WT)
216 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 8: Squat & Pull-Up
Mobility Work
R OF STRE
EA
Open book x10ea
Supine angel x10ea
Dynamic ankle mobilization x10ea
Bear squat x10
Quad stretch to hamstring sweep x10ea
217 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 8: Squat & Pull-Up
R OF STRE
EA
EXERCISE
Day 1: Lower Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
Front (DEMO, WT) or landmine
(DEMO, WT) squat
A.
Back squat
3x3-5
3min
DEMO
WT
B.
Hip thrust
(10s hold at top of last rep)
3x6-10
3min
DEMO
WT
C.
Lying leg curl
3x6-10
2min
DEMO
WT
Any leg curl variation
D.
DB curtsy lunge
2x8-12ea
2min
DEMO
WT
DB reverse lunge (DEMO, WT)
E.
Bent-leg Copenhagen
plank hold
2x10-30s ea
1min
DEMO
WT
218 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 8: Squat & Pull-Up
R OF STRE
EA
EXERCISE
Day 2: Upper Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
5-10s lowering phase for last rep
Eccentric pull-up 2-3 (DEMO, WT)
Inverted row 5-8 (DEMO, WT)
A.
BW pull-up
3xAMRAP
3min
DEMO
WT
B.
Pause flat DB bench press
(2-second pause)
3x5-8
3min
DEMO
WT
C1.
Chest-supported 1-arm
lat pulldown
3x8-12ea
30s
DEMO
WT
1-arm lat pulldown (DEMO, WT)
C2.
DB incline press
3x8-12
2min
DEMO
WT
If supersetting C1 and C2 is difficult due to
gym setup, perform all sets of C1 first (2min
rest between sets) and then move onto C2.
D.
Bent over DB row
2x15-20
90s
DEMO
WT
Any machine row
219 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 8: Squat & Pull-Up
R OF STRE
EA
EXERCISE
Day 3: Lower Body
SETS x REPS REST
VIDEOS
A.
Front squat
3x5-8
3min
DEMO
WT
B.
Romanian deadlift 1.5 reps
3x6-10
3min
DEMO
WT
C.
Front foot-elevated DB
split squat
3x8-12ea
2min
DEMO
WT
D.
Pause single-leg BW hip thrust
(2-second pause)
2x8-12ea
2min
DEMO
WT
E.
Side-lying hip raise
2x12-15ea
1min
DEMO
WT
NOTES/ALTs
Choose a different squat variation from Day 1
220 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 8: Squat & Pull-Up
R OF STRE
EA
EXERCISE
Day 4: Upper Body
SETS x REPS REST
VIDEOS
A.
Eccentric pull-up
3x2-3
3min
DEMO
WT
B1.
Standing DB shoulder press
3x6-10
30s
DEMO
WT
B2.
Tall-kneeling 1-arm cable
pull-in
3x8-12ea
2min
DEMO
WT
C1.
Weighted push-up
2x6-10
30s
DEMO
WT
C2.
Pause inverted row
(2-second pause)
2x6-10
2min
DEMO
WT
NOTES/ALTs
BW (DEMO, WT) or torso-elevated
(DEMO, WT) push-up
221 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 9: Unilateral & Core
Mobility Work
R OF STRE
EA
Swimmers x5
Half-kneeling T-spine rotation x10ea
Half-kneeling windmill x10ea
BW reverse lunge with OH reach x10ea
Lateral squat x10ea
222 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 9: Unilateral & Core
N
EXERCISE
Day 1: Lower Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Front foot-elevated BB
split squat
3x5-8ea
3min
DEMO
WT
B.
Eccentric-accentuated B-stance
hip thrust
(3-second lowering phase)
3x6-10ea
3min
DEMO
WT
C.
Pause good morning
(2-second pause)
2x8-12
3min
DEMO
WT
D.
DB reverse lunge to B-stance
Romanian deadlift
2x6-10ea
2min
DEMO
WT
E.
Weighted plank to toe tap
2x8-12ea
1min
DEMO
WT
NOTES/ALTs
Pause Romanian deadlift
(DEMO, WT)
223 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 9: Unilateral & Core
R OF STRE
EA
EXERCISE
Day 2: Upper Body
SETS x REPS REST
VIDEOS
A.
1-arm lat pulldown
3x3-5ea
2min
DEMO
WT
B.
Bench press
3x3-5
3min
DEMO
WT
C1. Chest-supported 1-arm DB row
3x6-10ea
30s
DEMO
WT
C2.
Alt. incline DB press
3x6-10ea
2min
DEMO
WT
D.
Cable crunch
2x8-12
1min
DEMO
WT
NOTES/ALTs
3-point DB row (DEMO, WT)
224 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 9: Unilateral & Core
R OF STRE
EA
EXERCISE
Day 3: Lower Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
A.
Enhanced-eccentric hip thrust
3x5-8ea
3min
DEMO
WT
B.
Back squat
3x5-8
3min
DEMO
WT
Front (DEMO, WT) or landmine
(DEMO, WT) squat
C.
BB back extension
2x8-12
3min
DEMO
WT
DB back extension (DEMO, WT)
DB Romanian deadlift (DEMO, WT)
D.
Pause 1-arm DB Bulgarian
split squat (2-second pause)
2x8-12ea
2min
DEMO
WT
E.
1-arm DB waiter carry
2x50 steps ea
2min
DEMO
WT
225 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
EXERCISE
N
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 9: Unilateral & Core
Day 4: Upper Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Pause seated cable row
(2-second pause)
3x5-8
3min
DEMO
WT
B.
Standing 1-arm DB
shoulder press
3x5-8ea
3min
DEMO
WT
C1.
BW pull-up
3xAMRAP
30s
DEMO
WT
C2.
1-arm DB floor press
3x6-10ea
2min
DEMO
WT
D.
Weighted sit-up
2x6-10
90s
DEMO
WT
NOTES/ALTs
Pause bent over DB row
(DEMO, WT) or any machine row
Eccentric pull-up 2-3 (DEMO, WT)
Inverted row 5-8 (DEMO, WT)
226 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 10: Hip Thrust & Military Press
Mobility Work
R OF STRE
EA
Open book x10ea
Supine angel x10ea
Dynamic ankle mobilization x10ea
Bear squat x10
Quad stretch to hamstring sweep x10ea
227 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
N
Month 10: Hip Thrust & Military Press
R OF STRE
EA
EXERCISE
Day 1: Lower Body
SETS x REPS REST
VIDEOS
A.
Hip thrust triple contractoin
3x6-10
3min
DEMO
WT
B.
Back squat
3x6-10
3min
DEMO
WT
C.
Rear foot-elevated DB
Romanian deadlift
3x8-12ea
2min
DEMO
WT
D.
High step-up
2x8-12ea
2min
DEMO
WT
E.
Standing cable hip abduction
2x12-15ea
1min
DEMO
WT
NOTES/ALTs
Front (DEMO, WT) or landmine
(DEMO, WT) squat
DB step-up (DEMO, WT)
228 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
N
Month 10: Hip Thrust & Military Press
R OF STRE
EA
EXERCISE
Day 2: Upper Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
A.
Military press
3x6-10
3min
DEMO
WT
Seated DB shoulder press
(DEMO, WT)
B.
BW chin-up
3xAMRAP
3min
DEMO
WT
Inverted row 5-8 (DEMO, WT)
C.
DB incline press
3x8-12
3min
DEMO
WT
D.
Seated 1-arm cable row
2x12-15ea
2min
DEMO
WT
E.
Flat DB flye
2x12-15
90s
DEMO
WT
229 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
N
Month 10: Hip Thrust & Military Press
R OF STRE
EA
EXERCISE
Day 3: Lower Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
A1.
Pause hip thrust
(3-second pause)
3x5-8
0s
DEMO
WT
A2.
Hip thrust
3x5-8
3min
DEMO
WT
Perform A1 and A2 one after the other with
same load
B.
B-stance back squat
3x8-12ea
2min
DEMO
WT
B-stance front (DEMO, WT) or
goblet (DEMO, WT) squat
C.
Pause lying leg curl
(2-second pause)
2x8-12
2min
DEMO
WT
Any pause leg curl variation
D.
DB deficit reverse lunge
2x8-12ea
2min
DEMO
WT
230 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
N
Month 10: Hip Thrust & Military Press
R OF STRE
EA
EXERCISE
Day 4: Upper Body
SETS x REPS REST
VIDEOS
A.
Incline press
3x5-8
3min
DEMO
WT
B.
Bent over 1-arm DB row
3x6-10ea
2min
DEMO
WT
C.
Flat DB bench press
3x12-15
2min
DEMO
WT
D.
High-to-low face pull
2x8-12
90s
DEMO
WT
E1.
Bent over DB rear delt raise
2x8-12
0s
DEMO
WT
E2.
DB lateral raise
2x8-12
2min
DEMO
WT
NOTES/ALTs
DB incline press (DEMO, WT)
231 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 11: Deadlift & Bench
Mobility Work
R OF STRE
EA
Prone lift-off x10ea
Scapular push-up x10ea
T-spine reach and rotate x10ea
Lateral squat x10ea
Dynamic shoulder circle x10ea
232 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
R OF STRE
EA
EXERCISE
Month 11: Deadlift & Bench
Day 1: Lower Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
A.
Conventional deadlift
3x3-5
3min
DEMO
WT
Sumo (DEMO, WT) or trap bar
(DEMO, WT) deadlift
B.
Heel-elevated DB squat
3x8-12
3min
DEMO
WT
Leg extension (DEMO, WT)
C.
Pause DB back extension
(2-second pause)
3x8-12
2min
DEMO
WT
D.
Single-leg lying leg curl
2x5-8ea
90s
DEMO
WT
E.
Single-leg BW deficit
hip thrust
2x8-15ea
90s
DEMO
WT
233 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 11: Deadlift & Bench
R OF STRE
EA
EXERCISE
Day 2: Upper Body
SETS x REPS REST
VIDEOS
A.
Bench press
3x3-5
3min
DEMO
WT
B.
Bent over BB row
3x6-10
2min
DEMO
WT
C.
DB incline press
3x8-12
3min
DEMO
WT
D.
OH grip lat pulldown
3x8-12
2min
DEMO
WT
E.
Eccentric push-up
(5-second lowering phase)
2xAMRAP
2min
DEMO
WT
NOTES/ALTs
234 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 11: Deadlift & Bench
R OF STRE
EA
EXERCISE
A.
Romanian deadlift
Day 3: Lower Body
SETS x REPS REST
3x6-10
3min
VIDEOS
DEMO
NOTES/ALTs
WT
B.
Back squat
3x5-8
3min
DEMO
WT
C.
Pause DB hip thrust
(3-second pause)
3x12-15
2min
DEMO
WT
D.
DB reverse lunge to B-stance
Romanian deadlift
2x6-10ea
2min
DEMO
WT
E.
Lying leg curl
2x8-12
2min
DEMO
WT
Front (DEMO, WT) or landmine
(DEMO, WT) squat
Leg press (DEMO, WT)
235 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 11: Deadlift & Bench
R OF STRE
EA
EXERCISE
Day 4: Upper Body
SETS x REPS REST
VIDEOS
A.
Bench press
3x6-10
3min
DEMO
WT
B.
BW pull-up
3xAMRAP
3min
DEMO
WT
C1.
Seated DB shoulder press
3x8-12
30s
DEMO
WT
C2.
Alt. bent over DB row
3x8-12ea
2min
DEMO
WT
D.
Incline DB flye
2x12-15
90s
DEMO
WT
NOTES/ALTs
Pause inverted row 5-8 (2-second
pause) (DEMO, WT)
236 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 12: Squat & Pull-Up
Mobility Work
R OF STRE
EA
90/90 hip switch x10ea
Inchworm to hip lunge x10ea
Squat-to-stand with reach x5
Alt. BW reverse lunge x10ea
Diagonal band pull-apart x10ea
237 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 12: Squat & Pull-Up
R OF STRE
EA
EXERCISE
Day 1: Lower Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
Only push for a true 1RM in Week 5
A.
Back squat
3x1-3
3min
DEMO
WT
Front (DEMO, WT) or landmine
(DEMO, WT) squat
B.
Good morning
3x5-8
3min
DEMO
WT
Romanian deadlift (DEMO, WT)
C.
Single-leg DB hip thrust
3x12-15ea
2min
DEMO
WT
D1.
Heel-elevated DB squat
2x6-10
0s
DEMO
WT
D2.
DB deficit reverse lunge
2x6-10ea
2min
DEMO
WT
238 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 12: Squat & Pull-Up
N
EXERCISE
Day 2: Upper Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
R OF STRE
EA
A.
Triple pause pull-up
3x3-5
3min
DEMO
WT
Eccentric pull-up 2-3 (DEMO, WT)
Pause inverted row (2-second pause)
(DEMO, WT)
B.
Incline press
3x5-8
3min
DEMO
WT
DB incline press (DEMO, WT)
C1.
Alt. bent over DB row
3x8-12ea
30s
DEMO
WT
C2.
Eccentric push-up (5-second
lowering phase)
3xAMRAP
2min
DEMO
WT
D.
OH grip lat pulldown
2x8-12
2min
DEMO
WT
E.
DB hammer curl
2x8-12
90s
DEMO
WT
239 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
TH 2023 Y
NG
Month 12: Squat & Pull-Up
EXERCISE
N
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Day 3: Lower Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
BB split squat
3x5-8ea
3min
DEMO
WT
B1.
Hip thrust with pulse
3x5-8
0s
DEMO
WT
B2.
Hip thrust
3x5-8
3min
DEMO
WT
C.
DB Bulgarian split squat to
Romanian deadlift
3x6-10ea
2min
DEMO
WT
D.
Leg press
2x15
3min
DEMO
WT
NOTES/ALTs
Rest pause set: Using a ~6RM load, do as many
full repetitions as you can, then rest 5-10
seconds, do more repetitions, rest 5-10
seconds, repeat in this manner until you hit
15 total reps
240 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 12: Squat & Pull-Up
R OF STRE
EA
EXERCISE
Day 4: Upper Body
SETS x REPS REST
VIDEOS
A.
BW pull-up
3xAMRAP
3min
DEMO
WT
B.
3-point DB row
3x5-8ea
2min
DEMO
WT
C.
Flat DB bench press
3x6-10
3min
DEMO
WT
D.
Seated DB shoulder press
2x8-12
2min
DEMO
WT
E.
Hollow body hang
2x20-30s
1min
DEMO
WT
NOTES/ALTs
10s lowering phase last rep
Seated cable row 5-8 (DEMO, WT)
241 | Year of Strength 2023
gym version | gym version | gym version | gym version | gym version | gym version | gym version | gym version
YEAR OF
STRENGTH
with Sohee
4X/WEEK HOME VERSION
242 | Year of Strength 2023
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 1: Unilateral & Core
Mobility Work
BW glute bridge to OH reach x10ea
Supine angel x10ea
Prone lift-off x10
Bear crawl shoulder tap x10ea
Lunge windmill x10ea
243 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 1: Unilateral & Core
R OF STRE
EA
EXERCISE
Day 1: Lower Body
SETS x REPS REST
VIDEOS
A.
Pause B-stance DB Romanian
deadlift (2-second pause)
3x6-12ea
3min
DEMO
WT
B.
DB reverse lunge
3x8-15ea
3min
DEMO
WT
C1.
B-stance DB hip thrust
3x8-15ea
0s
DEMO
WT
C2.
B-stance BW hip thrust
3x8-15ea
2min
DEMO
WT
D.
Bear crawl shoulder tap
2x8-12ea
1min
DEMO
WT
NOTES/ALTs
For each set: Do all reps for one side of C1,
then all reps for one side of C2, before
repeating on the other side.
244 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
EXERCISE
N
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 1: Unilateral & Core
Day 2: Upper Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
R OF STRE
EA
A.
Bent over 1-arm DB row
3x6-12ea
3min
DEMO
WT
B.
Alt. DB floor press
3x8-15ea
3min
DEMO
WT
C1.
Bedsheet seated pull-up
3x6-10
30s
DEMO
WT
Inverted row (DEMO, WT)
C2.
BW push-up
3x5-8
2min
DEMO
WT
Torso-elevated (DEMO, WT) or
weighted (DEMO, WT) push-up
D.
Plank saw
2x12-15
1min
DEMO
WT
245 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 1: Unilateral & Core
R OF STRE
EA
EXERCISE
Day 3: Lower Body
SETS x REPS REST
VIDEOS
A.
Pause B-stance DB hip thrust
(2-second pause)
3x8-15ea
3min
DEMO
WT
B.
B-stance goblet squat
3x8-15ea
3min
DEMO
WT
C.
DB sumo squat
3x12-20
2min
DEMO
WT
D.
Enhanced-eccentric sliding
leg curl
2xAMRAPea
2min
DEMO
WT
E.
Side plank march
2x6-10ea
1min
DEMO
WT
NOTES/ALTs
246 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
R OF STRE
EA
EXERCISE
Month 1: Unilateral & Core
Day 4: Upper Body
SETS x REPS REST
VIDEOS
A1.
Standing 1-arm DB
shoulder press
3x6-12ea
30s
DEMO
WT
A2.
Alt. DB gorilla row
3x8-15ea
3min
DEMO
WT
B.
DB incline press
3x8-15
3min
DEMO
WT
C.
Prone 1-arm band
lat pulldown
3x8-15ea
2min
DEMO
WT
D.
Deadbug
2-3x8-12ea
1min
DEMO
WT
NOTES/ALTs
If you do not have an adjustable bench, sit on
the floor and rest the upper back on a foam
roller or low chair/bench.
247 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 2: Glutes & Shoulders
Mobility Work
Yoga plex x10ea
Inchworm x5
Lateral squat x10ea
Quad stretch to hamstring sweep x10ea
YTWL x10ea
248 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 2: Glutes & Shoulders
EXERCISE
N
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Day 1: Lower Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Constant-tension DB
hip thrust
3x15-20
3min
DEMO
WT
B.
Pause Nordic ham curl
(2-second pause)
3x3-5
3min
DEMO
WT
C.
Rear foot-elevated DB
split squat
3x8-12ea
2min
DEMO
WT
2x15-20
30s
DEMO
WT
2x12-15ea
1min
DEMO
WT
D1. Feet-elevated BW glute bridge
D2.
DB reverse lunge
NOTES/ALTs
Hamstring walkout (DEMO, WT)
DB walking lunge (DEMO, WT)
249 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 2: Glutes & Shoulders
EXERCISE
N
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Day 2: Upper Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Eccentric-accentuated
standing DB shoulder press
(4-second lowering phase)
3x8-15
3min
DEMO
WT
B.
Seated pull-up
3x8-15
3min
DEMO
WT
C1.
DB floor press
3x15-20
30s
DEMO
WT
C2.
Pause bent over 1-arm DB row
(2-second pause)
3x8-12ea
2min
DEMO
WT
D.
Seated Arnold press
2x12-15
2min
DEMO
WT
NOTES/ALTs
Inverted row (DEMO, WT)
250 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 2: Glutes & Shoulders
R OF STRE
EA
EXERCISE
Day 3: Lower Body
SETS x REPS REST
VIDEOS
A.
DB hip thrust
(10s hold last rep)
3x6-12
3min
DEMO
WT
B.
Eccentric-accentuated DB
Romanian deadlift
(4-second lowering phase)
3x8-15
3min
DEMO
WT
C.
Single-leg DB hip thrust
3x8-15ea
2min
DEMO
WT
D.
1-arm DB Bulgarian
split squat
3x12-15ea
2min
DEMO
WT
E.
45-degree band glute kickback
2x12-20ea
90s
DEMO
WT
NOTES/ALTs
251 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 2: Glutes & Shoulders
EXERCISE
N
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Day 4: Upper Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
R OF STRE
EA
A.
DB incline press
3x6-12
3min
DEMO
WT
If you do not have an adjustable bench, sit on
the floor and rest the upper back on a foam
roller or low chair/bench.
B1.
BW pull-up
3xAMRAP
30s
DEMO
WT
Eccentric pull-up 2-3 (DEMO, WT)
Inverted row 5-8 (DEMO, WT)
B2.
DB upright row
3x8-12
2min
DEMO
WT
C.
Bent over DB seesaw row
3x12-15ea
2min
DEMO
WT
D1.
Prone rear DB delt raise
2x8-12
0s
DEMO
WT
D2.
Prone DB lateral raise
2x8-12
2min
DEMO
WT
252 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 3: Hamstrings & Chest
Mobility Work
Downward toe tap x10ea
Bent over T-spine rotation x10ea
BW reverse lunge to OH reach x10ea
BW windmill x10ea
Diagonal band pull-apart x10ea
253 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 3: Hamstrings & Chest
R OF STRE
EA
EXERCISE
Day 1: Lower Body
SETS x REPS REST
VIDEOS
A.
Pause Nordic ham curl
(2-second pause)
3x3-5
3min
DEMO
WT
B.
Pause DB hip thrust
(3-second pause)
3x8-15
3min
DEMO
WT
C.
Heel-elevated DB split squat
3x8-15ea
2min
DEMO
WT
D.
Pause DB Romanian deadlift
(2-second pause)
3x12-15
2min
DEMO
WT
NOTES/ALTs
Prone band leg curl 8-12
(DEMO, WT)
254 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
R OF STRE
EA
EXERCISE
Month 3: Hamstrings & Chest
Day 2: Upper Body
SETS x REPS REST
VIDEOS
A.
Flat DB bench press
3x8-15
3min
DEMO
WT
B.
Inverted row
3x8-12
2min
DEMO
WT
C1.
DB incline press
3x8-15
30s
DEMO
WT
C2.
Bent over DB row
3x12-20
2min
DEMO
WT
D.
Flat DB flye
2x12-15
1min
DEMO
WT
NOTES/ALTs
If you do not have an adjustable bench, sit on
the floor and rest the upper back on a foam
roller or low chair/bench.
255 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 3: Hamstrings & Chest
R OF STRE
EA
EXERCISE
Day 3: Lower Body
SETS x REPS REST
VIDEOS
A.
Enhanced-eccentric sliding
leg curl
3x6-10ea
3min
DEMO
WT
B.
DB reverse lunge
3x8-15ea
3min
DEMO
WT
C.
DB good morning
3x15-20
2min
DEMO
WT
D.
Single-leg DB hip thrust
3x12-15ea
1min
DEMO
WT
NOTES/ALTs
256 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 3: Hamstrings & Chest
R OF STRE
EA
EXERCISE
Day 4: Upper Body
SETS x REPS REST
VIDEOS
A.
DB floor press
3x8-15
3min
DEMO
WT
B.
Bent over DB row
3x8-15
2min
DEMO
WT
C1.
BW push-up
3xAMRAP
30s
DEMO
WT
C2.
Prone 1-arm band
lat pulldown
3x8-15ea
2min
DEMO
WT
D.
Standing DB shoulder press
2x12-20
2min
DEMO
WT
NOTES/ALTs
Torso-elevated push-up 8-12
(DEMO, WT)
257 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 4: Quads & Back
Mobility Work
Prone lift-off x10
Bear crawl shoulder tap x10ea
Dynamic ankle mobilization x10ea
Side-to-side leg swing x10ea
Front-to-back leg swing x10ea
Squat-to-stand with reach x5
258 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
R OF STRE
EA
EXERCISE
Month 4: Quads & Back
Day 1: Lower Body
SETS x REPS REST
VIDEOS
A.
Eccentric-accentuated
goblet squat (4-second
lowering phase)
3x8-12
3min
DEMO
WT
B.
Pause DB Romanian deadlift
(2-second pause)
3x8-15
3min
DEMO
WT
C.
Pause DB glute bridge
(3-second pause)
3x8-15
2min
DEMO
WT
D1.
DB split squat
2x12-15ea
0s
DEMO
WT
D2.
BW bench step over
2x8-15ea
1min
DEMO
WT
NOTES/ALTs
Pause DB hip thrust (DEMO, WT)
259 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
R OF STRE
EA
EXERCISE
Month 4: Quads & Back
Day 2: Upper Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
A.
Inverted row
3x5-8
3min
DEMO
WT
B.
Flat DB bench press
3x8-15
3min
DEMO
WT
DB floor press (DEMO, WT)
C1.
Chest-supported DB row
3x8-12
30s
DEMO
WT
Bent over 1-arm DB row
(DEMO, WT)
C2.
DB push press
3x8-12
2min
DEMO
WT
D.
Half-kneeling 1-arm
band pulldown
2x12-15ea
1min
DEMO
WT
260 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
R OF STRE
EA
EXERCISE
Month 4: Quads & Back
Day 3: Lower Body
SETS x REPS REST
VIDEOS
A.
Pause goblet squat
(2-second pause)
3x5-8
3min
DEMO
WT
B.
DB Romanian deadlift
3x12-20
3min
DEMO
WT
C.
B-stance DB hip thrust
3x12-15ea
2min
DEMO
WT
D.
Band-assisted kneeling
leg extension
3x8-12
2min
DEMO
WT
NOTES/ALTs
261 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
R OF STRE
EA
EXERCISE
Month 4: Quads & Back
Day 4: Upper Body
SETS x REPS REST
VIDEOS
A.
Inverted row
5xAMRAP-3*
MOTM
DEMO
WT
B.
DB floor press
3x12-20
3min
DEMO
WT
C.
Bent over DB row
3x6-12
2min
DEMO
WT
D.
DB incline press
2x8-15
2min
DEMO
WT
E.
Prone 1-arm band
lat pulldown
2x12-15ea
1min
DEMO
WT
NOTES/ALTs
*For each set, stop ~3 reps shy
of failure.
If you do not have an adjustable bench, sit on
the floor and rest the upper back on a foam
roller or low chair/bench.
262 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 5: Unilateral & Core
Mobility Work
Lateral bear crawl x10ea
Quadruped knee extension x10
Scapular push-up x10
Yoga plex x5ea
Lateral squat x10ea
263 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 5: Unilateral & Core
R OF STRE
EA
EXERCISE
Day 1: Lower Body
SETS x REPS REST
VIDEOS
A.
Pause B-stance DB hip thrust
(2-second pause)
3x8-15ea
3min
DEMO
WT
B.
Single-leg braced DB
Romanian deadlift
3x8-15ea
3min
DEMO
WT
C.
DB sumo squat
3x12-15
2min
DEMO
WT
D.
45-degree knee-banded
glute kickback
2x12-15ea
1min
DEMO
WT
E.
1-arm DB farmer's walk
2x50 steps ea
2min
DEMO
WT
NOTES/ALTs
264 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
R OF STRE
EA
EXERCISE
Month 5: Unilateral & Core
Day 2: Upper Body
SETS x REPS REST
VIDEOS
A.
Alt. flat DB bench press
3x5-8ea
3min
DEMO
WT
B.
Tall-kneeling 1-arm band
pull-in
3x6-12ea
2min
DEMO
WT
C1.
Standing DB seesaw press
3x8-15ea
30s
DEMO
WT
C2.
Inverted row
3x8-15
2min
DEMO
WT
D.
1-arm DB OH march
2x12-15ea
2min
DEMO
WT
NOTES/ALTs
Set 1: hold DB in weaker side hand.
Set 2: hold DB in stronger side hand.
265 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
R OF STRE
EA
EXERCISE
Month 5: Unilateral & Core
Day 3: Lower Body
SETS x REPS REST
VIDEOS
A.
Heel-elevated DB squat
3x8-15
3min
DEMO
WT
B.
B-stance DB
Romanian deadlift
3x8-15ea
3min
DEMO
WT
C.
Single-leg deficit BW
hip thrust
3x8-15ea
1min
DEMO
WT
D.
Alt. DB reverse lunge
2x12-20ea
2min
DEMO
WT
E.
Reverse crunch
2x8-12
1min
DEMO
WT
NOTES/ALTs
266 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
EXERCISE
N
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 5: Unilateral & Core
Day 4: Upper Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Standing DB seesaw press
3x8-12ea
3min
DEMO
WT
B.
Tall-kneeling 1-arm band
pull-in
3x6-12ea
2min
DEMO
WT
C.
BW push-up
3x5-8
2min
DEMO
WT
D.
Inverted row
2x8-15
2min
DEMO
WT
E.
Side plank
2x20-30s ea
1min
DEMO
WT
NOTES/ALTs
Torso-elevated (DEMO, WT) or
weighted (DEMO, WT) push-up
267 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 6: Glutes & Shoulders
Mobility Work
BW glute bridge with OH reach x10ea
90/90 hip switch x10ea
Lunge windmill x10ea
Back-to-wall shoulder flexion x10
Band pull-apart x20
268 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 6: Glutes & Shoulders
R OF STRE
EA
EXERCISE
Day 1: Lower Body
SETS x REPS REST
VIDEOS
A.
DB hip thrust with pulse
3x12-15
3min
DEMO
WT
B.
DB Romanian deadlift
3x12-15
3min
DEMO
WT
C.
Pause goblet squat
(2-second pause)
3x8-12
3min
DEMO
WT
D.
Pause single-leg DB hip thrust
(2-second pause)
2x8-12ea
2min
DEMO
WT
E.
Feet-elevated BW glute bridge
3x20-30
1min
DEMO
WT
NOTES/ALTs
269 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 6: Glutes & Shoulders
EXERCISE
N
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Day 2: Upper Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Eccentric-accentuated DB
shoulder press (4-second
lowering phase)
3x8-12
3min
DEMO
WT
B.
Bent over 1-arm DB row
3x12-15ea
3min
DEMO
WT
C1.
Flat DB bench press
3x8-12
30s
DEMO
WT
C2.
3-point DB row
3x12-15ea
2min
DEMO
WT
D.
Bent over DB rear delt raise
3x6-10
1min
DEMO
WT
NOTES/ALTs
270 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 6: Glutes & Shoulders
R OF STRE
EA
EXERCISE
Day 3: Lower Body
SETS x REPS REST
VIDEOS
A.
Pause DB hip thrust
(5-second pause)
3x6-10
3min
DEMO
WT
B.
Nordic ham curl
3x3-5
3min
DEMO
WT
C.
DB deficit reverse lunge
3x8-15ea
2min
DEMO
WT
D.
DB sumo stiff-leg deadlift
2x12-15
2min
DEMO
WT
E.
Bent-leg Copenhagen
plank hold
2x10-30s ea
1min
DEMO
WT
NOTES/ALTs
Hamstring walkout 5-8
(DEMO, WT)
271 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 6: Glutes & Shoulders
R OF STRE
EA
EXERCISE
Day 4: Upper Body
SETS x REPS REST
VIDEOS
A.
DB push press
3x8-15
3min
DEMO
WT
B.
Alt. bent over DB row
3x8-15ea
3min
DEMO
WT
C.
Close-grip DB bench press
3x12-20
2min
DEMO
WT
D.
Pause inverted row
(2-second pause)
2x6-12
2min
DEMO
WT
E.
Prone Y raise
2x12-15
90s
DEMO
WT
NOTES/ALTs
Pause for 2 seconds at the top of
each rep
272 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 7: Hamstrings & Chest
Mobility Work
Walking spiderman with hip lift x5ea
Quad stretch to hamstring sweep x10ea
Side-to-side leg swing x10ea
Front-to-back leg swing x10ea
YTWL x10ea
273 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
R OF STRE
EA
EXERCISE
Month 7: Hamstrings & Chest
Day 1: Lower Body
SETS x REPS REST
VIDEOS
A.
Stability ball leg curl
3x12-20
2min
DEMO
WT
B.
Pause goblet squat
(2-second pause)
3x8-15
3min
DEMO
WT
C.
B-stance DB hip thrust
3x12-20ea
2min
DEMO
WT
D.
DB Romanian deadlift
2x15-20
2min
DEMO
WT
E.
1-arm DB Bulgarian
split squat
2x12-15ea
90s
DEMO
WT
NOTES/ALTs
Hamstring walkout 5-8
(DEMO, WT)
274 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 7: Hamstrings & Chest
R OF STRE
EA
EXERCISE
Day 2: Upper Body
SETS x REPS REST
VIDEOS
A.
Pause flat DB bench press
(2-second pause)
3x6-12
3min
DEMO
WT
B.
Prone 1-arm band
lat pulldown
3x12-15ea
2min
DEMO
WT
C1.
Standing Arnold press
3x8-12
30s
DEMO
WT
C2.
BW pull-up
3xAMRAP
2min
DEMO
WT
D.
DB skull crusher
3x12-15
1min
DEMO
WT
NOTES/ALTs
Eccentric pull-up 2-3 (DEMO, WT)
Inverted row 6-10 (DEMO, WT)
275 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 7: Hamstrings & Chest
EXERCISE
N
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Day 3: Lower Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Eccentric-accentuated DB
Romanian deadlift
(4-second lowering phase)
3x6-12
3min
DEMO
WT
B.
DB reverse lunge
3x8-15ea
3min
DEMO
WT
C.
DB hip thrust
triple contraction
3x8-15
2min
DEMO
WT
D.
Single-leg braced DB
Romanian deadlift
2x8-15ea
2min
DEMO
WT
E.
Prone band leg curl
2x15-20
2min
DEMO
WT
NOTES/ALTs
276 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
R OF STRE
EA
EXERCISE
Month 7: Hamstrings & Chest
Day 4: Upper Body
SETS x REPS REST
VIDEOS
A.
DB floor press
3x6-12
3min
DEMO
WT
B.
Bent over DB row
3x12-15
2min
DEMO
WT
C.
Deadstop push-up
3xAMRAP
2min
DEMO
WT
D1.
DB skull crusher
2x12-15
30s
DEMO
WT
D2.
DB bicep curl
2x12-15
1min
DEMO
WT
NOTES/ALTs
Deadstop torso-elevated push-up 5-8
(DEMO, WT)
277 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 8: Quads & Back
Mobility Work
Open book x10ea
Supine angel x10ea
Dynamic ankle mobilization x10ea
Bear squat x10
Quad stretch to hamstring sweep x10ea
278 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 8: Quads & Back
R OF STRE
EA
EXERCISE
Day 1: Lower Body
SETS x REPS REST
VIDEOS
A.
4-3-1 goblet squat
3x6-10
3min
DEMO
WT
B.
DB hip thrust
(10s hold at top of last rep)
3x8-15
3min
DEMO
WT
C.
Eccentric-only sliding leg curl
(5-second lowering phase)
3x6-12
2min
DEMO
WT
D.
DB curtsy lunge
2x8-12ea
2min
DEMO
WT
E.
Bent-leg Copenhagen
plank hold
2x10-30s ea
1min
DEMO
WT
NOTES/ALTs
4-second lowering phase, 3-second pause at
bottom, 1-second ascending phase
DB reverse lunge (DEMO, WT)
279 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
EXERCISE
N
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 8: Quads & Back
Day 2: Upper Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
5-10s lowering phase for last rep
R OF STRE
EA
A.
BW pull-up
3xAMRAP
3min
DEMO
WT
B.
Pause flat DB bench press
(2-second pause)
3x6-12
3min
DEMO
WT
C1.
Half-kneeling 1-arm band
lat pulldown
3x8-15ea
30s
DEMO
WT
C2.
DB incline press
3x8-15
2min
DEMO
WT
D.
Bent over DB row
2x15-20
2min
DEMO
WT
Eccentric pull-up 2-3 (DEMO, WT)
Bedsheet seated pull-up 5-8
(DEMO, WT)
If you do not have an adjustable bench, sit on
the floor and rest the upper back on a foam
roller or low chair/bench.
280 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 8: Quads & Back
R OF STRE
EA
EXERCISE
Day 3: Lower Body
SETS x REPS REST
VIDEOS
A.
DB front squat
3x8-15
3min
DEMO
WT
B.
DB Romanian deadlift 1.5 reps
3x8-15
3min
DEMO
WT
C.
Front foot-elevated DB
split squat
3x8-12ea
2min
DEMO
WT
D.
Pause single-leg BW hip thrust
(2-second pause)
2x8-12ea
90s
DEMO
WT
E.
Side-lying hip raise
2x12-15ea
1min
DEMO
WT
NOTES/ALTs
281 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
R OF STRE
EA
EXERCISE
Month 8: Quads & Back
Day 4: Upper Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
Prone towel-pull-up AMRAP
(DEMO, WT)
A.
Eccentric pull-up
3x2-3
3min
DEMO
WT
B1.
Standing DB shoulder press
3x6-10
30s
DEMO
WT
B2.
Tall-kneeling 1-arm band
pull-in
3x12-15ea
2min
DEMO
WT
C1.
Weighted push-up
2x6-10
30s
DEMO
WT
BW (DEMO, WT) or torso-elevated
(DEMO, WT) push-up
C2.
Pause inverted row
(2-second pause)
2x6-10
2min
DEMO
WT
Add 2-second pause at the top of each rep
282 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 9: Unilateral & Core
Mobility Work
Swimmers x5
Half-kneeling T-spine rotation x10ea
Half-kneeling windmill x10ea
BW reverse lunge with OH reach x10ea
Lateral squat x10ea
283 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 9: Unilateral & Core
EXERCISE
N
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Day 1: Lower Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Front foot-elevated DB
split squat
3x6-12ea
3min
DEMO
WT
B.
Eccentric-accentuated B-stance
DB hip thrust
(3-second lowering phase)
3x6-12ea
3min
DEMO
WT
C.
Pause DB good morning
(2-second pause)
3x8-15
2min
DEMO
WT
D.
DB reverse lunge to B-stance
Romanian deadlift
2x6-10ea
2min
DEMO
WT
E.
Weighted plank to toe tap
2x8-12ea
1min
DEMO
WT
NOTES/ALTs
Pause DB Romanian deadlift
(DEMO, WT)
284 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
EXERCISE
N
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 9: Unilateral & Core
Day 2: Upper Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Bent over 1-arm band
lat pulldown
3x5-8ea
2min
DEMO
WT
B.
Flat DB bench press
3x6-12
3min
DEMO
WT
C1.
B-stance 1-arm DB row
3x6-15ea
30s
DEMO
WT
C2.
Alt. DB incline press
3x6-15ea
2min
DEMO
WT
D.
Band crunch
2x8-12
1min
DEMO
WT
NOTES/ALTs
If you do not have an adjustable bench, sit on
the floor and rest the upper back on a foam
roller or low chair/bench.
285 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 9: Unilateral & Core
R OF STRE
EA
EXERCISE
Day 3: Lower Body
SETS x REPS REST
VIDEOS
A.
Enhanced-eccentric DB
hip thrust
3x6-12ea
3min
DEMO
WT
B.
Heel-elevated DB squat
3x6-12
3min
DEMO
WT
C.
Reverse hyperextension
3x12-15
2min
DEMO
WT
D.
Pause 1-arm DB Bulgarian
split squat (2-second pause)
2x8-12ea
2min
DEMO
WT
E.
1-arm DB waiter carry
2x50 steps ea
90s
DEMO
WT
NOTES/ALTs
286 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
EXERCISE
N
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 9: Unilateral & Core
Day 4: Upper Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Pause bent over DB row
(2-second pause)
3x8-15
3min
DEMO
WT
B.
Standing 1-arm DB
shoulder press
3x5-8ea
3min
DEMO
WT
C1.
BW pull-up
3xAMRAP
30s
DEMO
WT
C2.
1-arm DB floor press
3x6-10ea
2min
DEMO
WT
D.
Weighted sit-up
2x6-10
90s
DEMO
WT
NOTES/ALTs
Eccentric pull-up 2-3 (DEMO, WT)
Inverted row 5-8 (DEMO, WT)
287 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 10: Glutes & Shoulders
Mobility Work
Open book x10ea
Supine angel x10ea
Dynamic ankle mobilization x10ea
Bear squat x10
Quad stretch to hamstring sweep x10ea
288 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 10: Glutes & Shoulders
R OF STRE
EA
EXERCISE
Day 1: Lower Body
SETS x REPS REST
VIDEOS
A.
DB hip thrust
triple contraction
3x8-15
3min
DEMO
WT
B.
Goblet squat
3x12-15
3min
DEMO
WT
C.
Rear foot-elevated DB
Romanian deadlift
3x8-15ea
2min
DEMO
WT
D.
High step-up
2x8-12ea
90s
DEMO
WT
E.
Standing band hip abduction
2x12-15ea
1min
DEMO
WT
NOTES/ALTs
DB step-up (DEMO, WT)
289 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 10: Glutes & Shoulders
EXERCISE
N
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Day 2: Upper Body
SETS x REPS REST
VIDEOS
NOTES/ALTs
R OF STRE
EA
A.
Standing DB shoulder press
3x8-15
3min
DEMO
WT
B.
BW chin-up
3xAMRAP
3min
DEMO
WT
Inverted row 5-8 (DEMO, WT)
If you do not have an adjustable bench, sit on
the floor and rest the upper back on a foam
roller or low chair/bench.
C.
DB incline press
3x8-15
3min
DEMO
WT
D.
3-point DB row
2x12-15ea
90s
DEMO
WT
E.
Flat DB flye
2x12-15
90s
DEMO
WT
290 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 10: Glutes & Shoulders
R OF STRE
EA
EXERCISE
Day 3: Lower Body
SETS x REPS REST
VIDEOS
A1.
Pause DB hip thrust
(3-second pause)
3x8-15
0s
DEMO
WT
A2.
DB hip thrust
3x8-15
3min
DEMO
WT
B.
B-stance goblet squat
3x8-12ea
2min
DEMO
WT
C.
Pause prone band leg curl
(2-second pause)
2x8-12
2min
DEMO
WT
D.
DB deficit reverse lunge
2x8-12ea
2min
DEMO
WT
NOTES/ALTs
Perform A1 and A2 one after the other with
same load
291 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 10: Glutes & Shoulders
EXERCISE
N
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Day 4: Upper Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
DB push press
3x12-15
3min
DEMO
WT
B.
Bent over 1-arm DB row
3x8-12ea
3min
DEMO
WT
C.
Flat DB bench press
2x12-15
3min
DEMO
WT
D.
High-to-low band face pull
2x8-12
2min
DEMO
WT
E1.
Bent over DB rear delt raise
2x8-12
0s
DEMO
WT
E2.
DB lateral raise
2x8-12
2min
DEMO
WT
NOTES/ALTs
292 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 11: Hamstrings & Chest
Mobility Work
Prone lift-off x10ea
Scapular push-up x10ea
T-spine reach and rotate x10ea
Lateral squat x10ea
Dynamic shoulder circle x10ea
293 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 11: Hamstrings & Chest
R OF STRE
EA
EXERCISE
Day 1: Lower Body
SETS x REPS REST
VIDEOS
A.
Eccentric-only sliding leg curl
(5-second lowering phase)
3x6-10
3min
DEMO
WT
B.
Heel-elevated DB squat
3x8-12
3min
DEMO
WT
C.
Pause DB Romanian deadlift
(2-second pause)
3x8-12
3min
DEMO
WT
D.
Single-leg prone band leg curl
2x6-12ea
90s
DEMO
WT
E.
Single-leg BW deficit
hip thrust
2x8-15ea
90s
DEMO
WT
NOTES/ALTs
Pause Nordic ham curl
(2-second pause) 3-5
(DEMO, WT)
294 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 11: Hamstrings & Chest
EXERCISE
N
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Day 2: Upper Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
Eccentric-accentuated DB
floor press (3-second
lowering phase)
3x6-10
3min
DEMO
WT
B.
Bent over DB row
3x8-15
2min
DEMO
WT
C.
DB incline press
3x8-15
3min
DEMO
WT
D.
Bent over band lat pulldown
3x12-15
2min
DEMO
WT
E.
Eccentric push-up
(5-second lowering phase)
2xAMRAP
2min
DEMO
WT
NOTES/ALTs
If you do not have an adjustable bench, sit on
the floor and rest the upper back on a foam
roller or low chair/bench.
295 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 11: Hamstrings & Chest
R OF STRE
EA
EXERCISE
Day 3: Lower Body
SETS x REPS REST
VIDEOS
A.
DB Romanian deadlift
3x8-15
3min
DEMO
WT
B.
4-3-1 goblet squat
3x5-8
3min
DEMO
WT
C.
Pause DB hip thrust
(3-second pause)
3x12-15
2min
DEMO
WT
D.
DB reverse lunge to B-stance
Romanian deadlift
3x6-10ea
2min
DEMO
WT
E.
Prone band leg curl
2x12-15
2min
DEMO
WT
NOTES/ALTs
4-second lowering phase, 3-second pause at
bottom, 1-second ascending phase
296 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 11: Hamstrings & Chest
R OF STRE
EA
EXERCISE
Day 4: Upper Body
SETS x REPS REST
VIDEOS
A.
Flat DB bench press
3x8-15
3min
DEMO
WT
B.
Pause inverted row
(2-second pause)
3x6-10
2min
DEMO
WT
C1.
Seated DB shoulder press
3x8-15
30s
DEMO
WT
C2.
Alt. bent over DB row
3x8-15ea
2min
DEMO
WT
D.
Incline DB flye
2x12-15
90s
DEMO
WT
NOTES/ALTs
Add 2-second pause at top of each rep
297 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
N
OF STR
R
E
EA
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 12: Quads & Back
Mobility Work
90/90 hip switch x10ea
Inchworm to hip lunge x10ea
Squat-to-stand with reach x5
Alt. BW reverse lunge x10ea
Diagonal band pull-apart x10ea
298 | Year of Strength 2023
R OF STRE
EA
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
R OF STRE
EA
EXERCISE
Month 12: Quads & Back
Day 1: Lower Body
SETS x REPS REST
VIDEOS
A.
Pause goblet squat
(2-second pause)
3x8-15
3min
DEMO
WT
B.
DB good morning
3x15-20
2min
DEMO
WT
C.
Single-leg DB hip thrust
3x12-15ea
2min
DEMO
WT
D1.
Heel-elevated DB squat
3x6-12
0s
DEMO
WT
D2.
DB deficit reverse lunge
3x6-12ea
2min
DEMO
WT
NOTES/ALTs
299 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
Month 12: Quads & Back
EXERCISE
N
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
R OF STRE
EA
A.
DB pullover
Day 2: Upper Body
SETS x REPS REST
3x8-15
3min
VIDEOS
DEMO
NOTES/ALTs
WT
B.
DB incline press
3x8-15
3min
DEMO
WT
C1.
Alt. bent over DB row
3x8-15ea
30s
DEMO
WT
C2.
Eccentric push-up (5-second
lowering phase)
3xAMRAP
2min
DEMO
WT
D.
1-arm band lat pulldown
2x12-15ea
2min
DEMO
WT
E.
DB hammer curl
2x8-15
90s
DEMO
WT
If you do not have an adjustable bench, sit on
the floor and rest the upper back on a foam
roller or low chair/bench.
300 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
TH 2023 Y
NG
EXERCISE
N
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
Month 12: Quads & Back
Day 3: Lower Body
SETS x REPS REST
VIDEOS
R OF STRE
EA
A.
DB split squat
3x6-12ea
3min
DEMO
WT
B1.
DB hip thrust with pulse
3x6-12
0s
DEMO
WT
B2.
DB hip thrust
3x6-12
3min
DEMO
WT
C.
DB Bulgarian split squat to
Romanian deadlift
2x6-10ea
3min
DEMO
WT
D.
Goblet squat
2x20
3min
DEMO
WT
NOTES/ALTs
Rest pause set: using a ~6RM load, do as many
full repetitions as you can, then rest 5-10
seconds, do more repetitions, rest 5-10
seconds, repeat in this manner until you hit
20 total reps
301 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver
OF STR
R
E
EA
N
TH 2023 Y
NG
Y
4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week | 4x/week
R OF STRE
EA
EXERCISE
Month 12: Quads & Back
Day 4: Upper Body
SETS x REPS REST
VIDEOS
A.
BW pull-up
3xAMRAP
3min
DEMO
WT
B.
3-point DB row
3x6-12ea
5min
DEMO
WT
C.
Flat DB bench press
2x8-15
3min
DEMO
WT
D.
Seated DB shoulder press
2x8-15
3min
DEMO
WT
E.
Hollow body hang
2x20-30s
1min
DEMO
WT
NOTES/ALTs
10s lowering phase last rep
Inverted row 6-10 (DEMO, WT)
302 | Year of Strength 2023
e version | home version | home version | home version | home version | home version | home version | home ver