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The 3-Day Workout Program for Training Partners

Here's how to use a friendly rivalry to push your fitness to new heights.
Film by Steer Digital Media;

For some of us, walking into a workout with the confidence that we're going to give it our all comes naturally. And quite honestly—going solo is preferred. Who needs those distractions between sets, right? You know what we're talking about—where those rest periods that were slated to be 30 seconds turn into 3:30.

On the other hand—some of us like to work off someone else's energy, or have our intensity or commitment challenged.

Eric and Ryan Johnson, also known as the "Sons of Strength" on Instagram are brothers—and training partners—that thrive off rivalry in the gym. The following program is a 3-day plan that was designed for training partners—or rivals—depending on how you look at it. And 3 days is the perfect amount of time together—no matter how much you love and or hate each other.

Click on the links below for a full workout demonstration

Looking for a training program you can do on your own? Start with The 21-Day Shred and the Shred Series. Learn more at


Day One: Chest, Back, and Arms


Partner Med Ball Chest Pass 2 x 10
Band Pull Apart 2 x 15

A1: DB Flat Press
9/7/5+ (71% 75% 79%)

A2: 1 Arm DB Row
3 x 10

B1: Barbell Incline Press (Japanese Drop Set)
2 x (5,5,5,5)

B2: Landmine Row (Japanese Drop Set)
2 x (5,5,5,5)

C1: Partner Resisted DB Fly
3 x12

D1: Skullcrushers

D2: Seated DB Incline Curl

Day Two: Legs and Abs


Squat Jump 3 x 5
Spiderman Lunge with Rotation 3 x 3 each side

A1: Front Squat
9/7/5+ (71% 75% 79%)

B1: Sumo Deadlift (Japanese Drop Set)
2 x (5,5,5,5)

C1: DB Romanian Deadlift
3 x 12

C2: DB Reverse Lunge
3 x 8 each

D1. Ball Leg Curls w/ Band
3 x 15

E1: AB Wheel Rollout
3 x 10-20

E2: Reactive Band Punch Out
3 x 20s each

Day Three: Back, Shoulders, and Arms


Partner Med Ball Side Toss 2x5 each
Bear Crawl 2x20 yards

A1: Neutral Grip Pull Up Ladder

B1: Arm DB Shoulder Press
9/7/5+ (71% 75% 79%)

B2: Wide Grip Lat Pulldown
3 x 10

C1: BB Military Press (Japanese Drop Set)
2 x (5,5,5,5)

C2: Seated Row (Japanese Drop Set)
2 x (5,5,5,5)

D1: DB Lateral Raise
3 x 10-12

D2: Meadows Rear Delt Swings
3 x 25,20,15

E1: Overhead Tricep Extension
2 x 20-25

E2: Cable Curl
2 x 20-25


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