Total-body workouts

The 3-day workout program for training partners

Here's how to use a friendly rivalry to push your fitness to new heights.






For some of us, walking into a workout with the confidence that we're going to give it our all comes naturally. And for those guys, 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—and then transform that challenge into even greater gains.

Eric and Ryan Johnson, also known as the "Sons of Strength" on Instagram, are brothers—and training partners—who thrive off rivalry in the gym. They're those types of guys: Lifters who would probably be perfectly fine by themselves, but are forces of freaking nature with their powers combined.

The following program is a three-day plan that was designed for training partners (or rivals, depending on how you look at it). And three days is the perfect amount of time together—no matter how much you love and/or hate each other.


Use the workout videos as a guide. Exercises labeled with an "A" and "B" are done as supersets; complete the "A" exercise and go straight to "B" without resting.