Ready to crush your 2024 fitness goals? Sumo is here to help. We’ve put together a two full body strength programs to help take your strength, fitness & body composition to the next level. Whether you're just getting started or you've been in the game for years, there is something in this program for everyone.
DAY 1: LEGS
A1/Hamstring curl (seated or lying) 4 x 10-15 + 1 x triple drop set on the last set.
- Build in weight each set.
- While the weight is light keep a 2:1 or even a 3:1 tempo eccentric/concentric (down and up)
- Maintain sets of minimum 8 on the drop set.
A2/Bodyweight squat x 10 reps 3:1 tempo
- Warm up for squats to follow.
B/Smith/Hack or Back squat
Warm up sets:
1 x 15, 1 x 12, 1 x 8
Working sets:
1 x 12-15 , 1 x 5-8
- Keep an even tempo throughout all the reps. Never dropping into your reps.
- The top set of 12-15 should be treated as the most important effort of this section.
- Increase weight each set
C/Leg press 4 x 15
- Complete the set of 15 with the following tempo:
- 5 x 3:1
- 5 x 2:1
- 5 x 1:1
D1/Leg extensions
2 x sets x 15-20 double leg
2 x sets 10-15 single leg
D2/ Lunges x 20 reps X 3 sets
Optional finisher
Calf raises x 3-5 x 12-20
- Complete all reps from a pause
DAY 2: CHEST AND ARMS
Optional:
Pull ups X 30-50 reps done in as few sets as possible.
A/Machine chest press/ Cable press X 15-12-10
- Complete all reps from a pause until you cannot any more. Always keep an even tempo.
B/DB incline Bench press
Warm up:
1 x 15, 1 x 12, 1 x 8
Working sets:
1 x max effort
C1/ Cable fly x 10-15
C2/Push ups x max effort
- Maintain even tempo on fly’s.
- Go to complete fail on the push ups
D1/Overhead triceps extensions x max
D2/DB Hammer curl x max
Optional
Triceps kick backs X 3 sets x max
BB curls X 3 sets x max
DAY 3: BACK & HAMSTRINGS
A/Seated Row
1 x 20, 1 x 15, 1 x 12, 1 x triple drop set
- Highly suggest to use straps.
- Squeeze your back each time. Be careful arms don’t take over.
B/Deadlift or BB/T bar row 5 x 10 reps
- Increase weight each set If possible.
C1/ Hamstring curl 4 x 10-15 reps
- These should be really warm after the deadlift.
C2/ Cable rope pull over 4 x 10-15
D/Lat pull down
1 x 15 (Pause at bottom of first 5 reps)
1 x 12 (Pause at bottom of first 4 reps)
1 x 8-12 reps No pauses
Optional
E/Biceps cable curls
2-5 x 12-20 reps
DAY 4: SHOULDERS & CHEST
A1/Rear delt cable flys x 15-20
A2/ Arnold Db press x 10-12 X 3
- Maintain an even tempo throughout the presses.
B/High incline DB/ Smith press
1 x 15, 1 x 12, 1 x 8-10, 1 x 12-15 drop set
C1/High to low cable flys x 12-20
C2/ Lateral Db raise x 10-15 X 2-4 sets
- Keep control of both movements. The flys will be pulling back up while the DB will be pulling down.
D/Dips x to fail X 3 sets
Optional
E/ Triceps pull downs 3:1 tempo X 25, 20, 15
LET US KNOW HOW YOU GO!
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