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Workout Program

Overview

This is a seven day workout cycle completing three sets of each exercise. It alternates between work (Push, Pull, Legs, described below) and active rest. Each workout session takes about 30-40 minutes, but can be completed in about 20 minutes if you remove optional exercises and only rest 1-2 minutes between sets.

Equipment required: a Harambe System Bar (with charcoal loops and rods), the Harambe System Footplate, Serious Steel 41" Bands, and Sapphire Ropes (for back squats, which are optional). You can progress in tension by stacking bands, or by using our spacers and different sized ropes. Spacers increase tension, while longer ropes will decrease tension.

Warm-up: We recommend you do 12 reps of a lighter band before each movement.

Using the bar: To see how to load bands onto one of our bars click here. It is convenient to have a cork block to rest your bar on between sets or when loading it. Inspect your bar before use: click here for instructions.

Using the footplate: In all these movements, the band runs through the main channel of the Footplate in one of two ways: doubled or singled. The rule of thumb is if the bar is above the waste, use a singled configuration. If it's below the waist, use doubled. To see both ways, click here.

 

 

1) PUSH

2) REST

3) PULL

4) REST

5) LEGS

6) REST

7) REST

Push Day

Do three sets of the following exercises (for some movements variations are shown, choose one). On your first and second set, do 10 reps. On your third set, do as many reps as possible. Rest 1-3 minutes between sets.

Go to fatigue on your last set. When you can't do reps anymore, do as many partial reps as you can (but no more than 10).

Increase tension if you find yourself doing more than 20 reps on your last set, then increase the tension. Try to increase tension using the smallest increment possible (e.g., add spacers to one sling or add an orange band).

If you're in a hurry, skip tricep extensions or close-grip bench press.

Extra equipment: The yoga block is used to prop up the footplate for bench press and close-grip bench press movements on the floor (test stability with a good shake before use, and keep your bottom on the floor). This gives your elbows more clearance, and it allows you to keep your back in neutral position.

Do three sets of the following exercises (for some movements variations are shown, choose one). On your first and second set, do 10 reps. On your third set, do as many reps as possible. Rest 1-3 minutes between sets.

Go to fatigue on your last set. When you can't do reps anymore, do as many partial reps as you can (but no more than 10).

Increase tension if you find yourself doing more than 20 reps on your last set, then increase the tension. Try to increase tension using the smallest increment possible (e.g., add spacers to one sling or add an orange band). Click here for a table that shows progression through stacking serious steel bands.

If you're in a hurry, skip tricep extensions or close-grip bench press.

Extra equipment: The yoga block is used to prop up the footplate for bench press and close-grip bench press movements on the floor (test stability with a good shake before use, and keep your bottom on the floor). This gives your elbows more clearance, and it allows you to keep your back in neutral position.

BENCH PRESS

(click for more info)

CLOSE-GRIP BENCH PRESS

(band doubled)

OVERHEAD PRESS

(band singled)

TRICEP EXTENSION

(band doubled)

Pull Day

  • Just like on Push Day, do three sets of the following exercises (for some movements variations are shown, choose one). On your first and second set, do 10 reps. On your third set, do as many reps as possible. Rest 1-3 minutes between sets.
  •  
  • Go to fatigue on your last set. When you can't do reps anymore, do as many partial reps as you can (but no more than 10).
  •  
  • Increase tension if you find yourself doing more than 20 reps on your last set, then increase the tension. Try to increase tension using the smallest increment possible (e.g., add spacers to one sling or add an orange band).

If you find yourself doing more than 20 reps on your last set, then increase the tension.

If you're in a hurry, skip shrugs.

Extra equipment: The yoga block protects your feet in case you drop the bar. It is also convenient to rest the bar on the yoga block between sets or when loading the bar.

  • Just like on Push Day, do three sets of the following exercises (for some movements variations are shown, choose one). On your first and second set, do 10 reps. On your third set, do as many reps as possible. Rest 1-3 minutes between sets.
  •  
  • Go to fatigue on your last set. When you can't do reps anymore, do as many partial reps as you can (but no more than 10).
  •  
  • Increase tension if you find yourself doing more than 20 reps on your last set, then increase the tension. Try to increase tension using the smallest increment possible (e.g., add spacers to one sling or add an orange band). If you find yourself doing more than 20 reps on your last set, then increase the tension. Click here for a table that shows progression through stacking serious steel bands.

     

If you're in a hurry, skip shrugs.

Extra equipment: The yoga block protects your feet in case you drop the bar. It is also convenient to rest the bar on the yoga block between sets or when loading the bar.

DEADLIFT

(band doubled)

BENT-OVER ROWS

(band doubled)

FERRO CURLS

(band singled)

WIDE-GRIP SHRUGS

(band doubled)

Legs Day

  • Do three sets of the following exercises. On your first and second set, do 10 reps. On your third set, do as many reps as possible. Rest 1-5 minutes between sets. We recommend today leaning towards 3-5 minute rest times if you are not in a hurry.
  •  
  • Focus on volume (total number of full reps) today, not fatigue. Partials are optional. Here is a good rule of thumb: If you find that going to fatigue on earlier movements hurts volume in later movements, then don't do partial reps during earlier movements.

    • Increase tension if you find yourself doing more than 20 reps on your last set, then increase the tension. Try to increase tension using the smallest increment possible (e.g., add spacers to one sling or add an orange band).
  • If you find yourself doing more than 20 reps on your last set, then increase the tension.

  •  

If you're in a hurry, skip back squats and/or front squats.

  • Extra equipment: Back squats require sapphire ropes and are optional. We recommend silver slings for front squats. The yoga block protects your feet in case you drop the bar. It is also convenient to rest the bar on the yoga block between sets.
  • Do three sets of the following exercises. On your first and second set, do 10 reps. On your third set, do as many reps as possible. Rest 1-5 minutes between sets. We recommend today leaning towards 3-5 minute rest times if you are not in a hurry.
  •  
  • Focus on volume (total number of full reps) today, not fatigue. Partials are optional. Here is a good rule of thumb: If you find that going to fatigue on earlier movements hurts volume in later movements, then don't do partial reps during earlier movements.

  •  

If you're in a hurry, skip split squats and add in back squats.

  • Extra equipment: Back squats require sapphire ropes and are optional. We recommend silver slings for front squats. The yoga block protects your feet in case you drop the bar. It is also convenient to rest the bar on the yoga block between sets.

FRONT SQUATS

(band singled)

BACK SQUATS

(band doubled)

SPLIT SQUATS

(band singled)

CALF RAISES

(band doubled)

Active Rest Day

Do one of these activities to keep your body moving. Your muscles are recovering, so don’t get too intense today:

Do one of these activities to keep your body moving. Your muscles are recovering, so don’t get too intense today:

WALK

RUN

BIKE

SWIM