For Michael Strahan's 2014 workout plan, download the Men's Fitness app for iPhone and iPad or pick up the new September issue on newsstands. 

Strahan trains five days a week with a whole-body circuit that incorporates vertical and horizontal push and pull movements, a mix of hip- and knee- dominant exercises, rotational movements, and core work. “My philosophy is making sure our workouts are functional, so that Michael doesn’t throw out his back picking up a grocery bag,” says Latreal Mitchell, Strahan’s trainer. “We train in all planes of motion and keep it challenging.” Here’s a typical week:

MONDAY

JUMP SQUAT 4 sets x 5 reps
SINGLE-LEG SQUAT 4 sets x 10 reps
DEADLIFT 4 sets x 10 reps
BENCH PRESS 4 sets x 10 reps
DUMBBELL ROW 4 sets x 10 reps
PUSH PRESS 4 sets x 10 reps
ONE-ARM LAT PULLDOWN 4 sets x 10 reps
HIGH-to-LOW WOODCHOP 4 sets x 10 reps
PLANK WALKUP 45-60 seconds

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TUESDAY

KETTLEBELL SWING 4 sets x 5 reps
DROP LUNGE 4 sets x 10 reps
BACK EXTENSION 4 sets x 10 reps
DUMBBELL INCLINE PRESS 4 sets x 10 reps
CABLE FACE PULL 4 sets x 10 reps
DUMBBELL ONE-ARM PRESS 4 sets x 10 reps
WIDE-GRIP PULLUP 4 sets x 10 reps
LOW-to-HIGH KNEELING WOODCHOP 4 sets x 10 reps
SIDE BRIDGE and REACH 45-60 seconds

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WEDNESDAY

DUMBBELL BURPEE 4 sets x 5 reps
FRONT SQUAT 4 sets x 10 reps
GOOD MORNING 4 sets x 10 reps
REVERSE-GRIP BENCH PRESS 4 sets x 10 reps
ONE-ARM CABLE ROW 4 sets x 10 reps
DUMBBELL SPLIT JERK 4 sets x 10 reps
INNER-GRIP SIDE-to-SIDE PULLUP 4 sets x 10 reps
BARBELL TORQUE 4 sets x 10 reps
PLANK 45-60 seconds

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THURSDAY

BOX JUMP 4 sets x 5 reps
BULGARIAN SPLIT SQUAT 4 sets x 10 reps
SINGLE-LEG DEADLIFT 4 sets x 10 reps
STABILITY-BALL CHEST PRESS 4 sets x 10 reps
SINGLE-ARM REVERSE FLYE 4 sets x 10 reps
ARNOLD PRESS 4 sets x 10 reps
REVERSE-GRIP LAT PULLDOWN 4 sets x 10 reps
STRAIGHT-GRIP CABLE ROTATION 4 sets x 10 reps
PLANK with ELBOW to KNEE 45-60 seconds

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FRIDAY

TRX SQUAT JUMP 4 sets x 5 reps
TRX SINGLE-LEG SQUAT 4 sets x 10 reps
TRX GLUTE BRIDGE 4 sets x 10 reps
TRX TRICEPS PUSHUP 4 sets x 10 reps
TRX ROW 4 sets x 10 reps
DUMBBELL SCAPTION RAISE 4 sets x 10 reps
WIDE-GRIP PULLUP 4 sets x 10 reps
1/2 TURKISH GETUP 4 sets x 10 reps
TRX SIDE PLANK 45-60 seconds