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14 Strength Training Sample Workouts To Try Today

14 Strength Training Sample Workouts To Try Today

14 Strength Training Sample Workouts To Try Today

Keep in the mind, these are sample workouts and they should not be blindly followed without your own needs analysis. In addition, because your knowledge is constantly evolving and the athletes and clients you train are evolving, these workouts will also change. These are samples for you to get a big picture look. 

Sample Workouts

Workout 1

** Always Warm up first (High Rep DB Work, Band Work, Sleds & Calisthenics)

  • 1A) Thick Bar DL 6 x 3 (2 warm ups, then 4 work sets)
  • 1B) Swiss Bar Floor Press + Chains 6 x 3 (2 warm-ups, 4 heavy)
  • 1C) Pull Ups 6 x MAX reps (different grip every set)
  • 2A) Various Farmer Walk 3 x 150 ft (Kegs, DBs, KBs)
  • 2B) Run the Turf Inside Gym 3 x 300 ft
  • 3A) Back Extensions 3 x 15
  • 3B) Various Abs 3 x
  • 3C) 20 lb Chain Side Raises 3 x 12-15

Workout 2

Playground Workout: Max Work in 20 minutes

  • 1A) Bulgarian Split Squats x 10 / 10 (Picnic Table)
  • 1B) Monkey Bar Pull Ups x 5 – 10
  • 1C) Parallel Bar Hand Walking x 1 Trip Forwards & Backwards
  • 1D) Leg Raise off Dip Bars or Hanging Leg Raise x 10
  • 1E) Bodyweight Tricep Extensions x 10 reps
  • 1F) Squat Jumps x 10

Workout 3

Playground Workout: 5 rounds, rest 1-2 minutes after each round

  • 1 Arm KB Clean & Press x 5 / 5
  • 2 Hand KB Chest Throw x 5
  • 1 Arm KB Row x 5 / 5
  • Dips on Parallel Bars x 10
  • Recline Row on Parallel Bars x 10
  • Lunge Jumps x 5 / 5
  • Finisher: Truck Push for 2 – 3 x 150 – 200 ft

Workout 4

The Backyard Beatdown

10 minutes of max rounds for # 1

  • 1A) log carry 1 lap + log squat x 10 reps (Use a Sandbag as well)
  • 1B) overhead sledgehammer swings x 20 (switch top hand at 10 reps)
  • 1C) rope climb x 15 ft.
  • 2A) sandbag walking lunges across yard x 1 trip 4 x
  • 2B) sandbag clean and press 4 x 6 reps
  • 2C) sandbag bent over row 4 x 6 reps

Workout 5

Field Training

  • Sled Assault x 10 minutes non stop: forwards drag x 150 ft., sled rowing x  10 reps, backward drag x 75 ft., forward sled sprint x 50 ft. – repeat until 12 minutes time ends
  • Truck Push 3 x 150 ft
  • 3A) Rope Pull Ups (Toss Rope through Basketball Rim) 5 x MAX reps
  • 3B) Hill sprints 5 x 100 ft

Workout 6

  • 1) Farmer Walks w/ Strongman Handles 3 x 200 ft.
  • 2) Tire Flip 3 x 3 – 5 reps
  • 3A) DB Floor Press 3 x 10 reps (5 reps neutral palms, 5 reps elbows out)
  • 3B) 1 Arm DB Row 3 x 10 / 10
  • 4A) Glute Ham Raise 3 x MAX reps
  • 4B) Any Ab Exercise 3 x
  • 5A) KB Hammer Curls 2 x 15
  • 5B) KB Rear Delt Raises 2 x 15
  • 5C) Band Triceps 2 x 50 reps
  • 6) Sleds 3 x 200 ft

Workout 7

  • 1A) Sand Ball Shouldering 5 x 3 / 3
  • 1B) Mixed Bodyweight Pulling 5 x MAX
  • 2A) Ring Dips 3 x MAX
  • 2B) Chest Support KB Row 3 x 15
  • 3 Rounds:
  • 3A) Sled Drags / Pushes x 150 ft
  • 3B) Band Face Pull x 15
  • 3C) 1 Arm Band Triceps x Max (Same reps each arm)

Workout 8

  • 1A) Safety Bar Squats x 10, 8, 6, 4, 2
  • 1B) Glute Ham Raise 5 x MAX
  • 1C) KB Swings 5 x 6 reps
  • 2A) Bulgarian Split Squat 2 x 10 / 10 (Hold 2 KBs racked)
  • 2B) Walking Lunges 2 x 100 ft (Hold 2 KBs at sides)
  • 3A) Sleds 3 x 150 ft
  • 3B) Abs 3 x
  • 3C) Various Grip 3 x

Workout 9

  • 1A) Thick Bar Bench 5 x 5 (2 warm-ups, 3 heavy)
  • 1B) Double KB Squat 5 x 5 (2 warm-ups, 3 heavy)
  • 2A) Landmine Press 3 x 8 /8
  • 2B) 1 Arm Landmine Row 3 x 8 / 8
  • 3A) Chain Side Raises 3 x 10-15
  • 3B) DB Tricep XTs 3 x 10-15
  • 3C) Various Curls 3 x 10-15
  • 4) Run 400 Meter
  • 5) Keg Carry 2 x 100 ft
  • 6) Various Abs x Circuit (Planks, Leg Raises, Poll of Press)

Workout 10

  • 1A) Banded Sumo DL 6 x 2-4
  • 1B) Jump Rope Speed 6 x 100 reps
  • 2A) 1 Arm KB Swings 3 x 10 / 10
  • 2B) Incline KB Bench 3 x 10
  • 3) SB Shouldering  4 x 2 / 2
  • 4A) Battle Ropes 4 x 50 reps (2 exercises x 25 reps each)
  • 4B) Med Ball Wall Rotational Throw 4 x 5 / 5
  • 4C) KB Bent Over Rear Delts 4 x 15
  • 5A) Sleds 3 x 150 ft
  • 5B) Various Planks 3 x 1 minute

Workout 11

  • 1A) Zercher Squat 5 x 3 – 6
  • 1B) Ring Push Ups 5 x SubMax
  • 2A) Sandbag / Keg Carries 3 x 100 ft
  • 2B) BPA 3 x 15 / 15 (overhand / underhand)3A) Glute Ham Raise 3 x MAX
  • 3B) Frog Jumps 3 x 10
  • 3C) Hanging Leg Raise 3 x 10
  • 4A) Sleds 3 x 150 ft
  • 4B) BB Curl 3 x
  • 4C) ANY Triceps 3 x

Workout 12

  • 1A) Swiss Bar Floor Press + Chains 5 x 5 – 10 (Work up to 3-4 chains ea. side)
  • 1B) 1 Arm Row (DB & KB) 5 x 5 – 10 ea. Arm
  • 2A) Band-Resisted Push Ups x 10, 8, 6, 4, 2
  • 2B) Mixed Pull Ups x 10, 8, 6, 4, 2
  • 3A) Med Ball Slam x 10, 8, 6, 4, 2
  • 3B) Med Ball Squat Jumps x 10, 8, 6, 4, 2
  • 4A) DB Side Raises 3 x 15
  • 4B) DB Rear Delts 3 x 15
  • 5) Various Grip 5 x

Workout 13

  • 1A) Box Squats + Bands 2 x 5 Warm Up, 10 x 2 Speed
  • 1B) ANY Calisthenics for SubMax Reps 10 x
  • 2A) Med Ball Cross Over Push Ups 4 x 4 / 4 each side
  • 2B) See Saw KB Bent Over Row 4 x 8 / 8
  • 3) Lunge Complex Holding light Med Ball:
    • Lateral Lunge 3 x 5 / 5
    • Reverse Lunge 3 x 5 / 5
    • Forward Lunge 3 x 5 / 5
  • 4A) 45 Degree Back XT 2 x 15
  • 4B) Sleds 2 x 200 ft

Workout 14

  • 1) 15 Minutes of Max Rounds w/ approx 50-60% Speed Focus:
    • A) Swiss Bar Bench + Bands x 3 – 5 reps SPEED
    • B) Power Clean + Hang Clean x 1 + 1 SPEED
  • 2A) Incline Band Suspended KB Bench 3 x 10 (Bands Looped through KBs)
  • 2B) 1 Arm Row 3 x 10 / 10
  • 3A) Sand Ball Shoulder Carry 3 x 75 ft each shoulder
  • 3B) Back XT 3 x 30 sec. iso hold
  • 4) 5 Minutes x Max Work:
    • ANY Curls x 8 – 12
    • ANY Triceps
    • ANY Shoulder Exercise (Band Work, Chain Side Raises, Chest Support RearDelt)

You can learn more about creating fitness and training routines like these above in many of our certification courses.

Click here, to check them all out and see which you would be interested in!

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