Frequency: Perform this workout three times a week, resting at least a day between each session.
Hot to Do It: Perform the exercises marked lowercase a, b, and c as a modified tri-set. This means you'll complete one set for each of the three exercises, resting the prescribed time between sets, and then repeat the process for the prescribed number of sets. So you'll do one set of 1a, rest, then one set of 1b, rest again, then one set of 1c, rest, and repeat. Perform the remaining exercises as straight sets, completing all your sets for the exercise before moving on.
- 1A Chinup
- 1B Pistol Squat
- 1C Blast-Strap Pushup
- 2 Single-Leg Romanian Deadlift w/ Arms Extended
- 3 Hanging Knee Raise
- 4 Monkey Bar Hand Walking
- 5 Interval Sprints
Jason Ferruggia is MF's chief training adviser, and the owner of musclegainingsecrets.com.
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