This program is designed for people who live in the real world, with jobs, families, limited time and realistic expectations. I am an example of that, I am 43 years old, work full time as a Business Development Manager and have 2 children. I am 6'1" (185cms) Weigh 260lbs (117kgs) I have a 36" Waist, 50" Chest, 18" Neck and Arms and 25" Thighs. Therefore I am no cover model but I am in pretty good shape compared to my peers and many significantly younger than me!
I train 4-5 days a week and play Cricket twice a week in the summer. I can outrun most of the guys 10-20 years younger than me in the team and can certainly out lift them!
This program will not make you the next World's Strongest Man or Mr Olympia, but if followed correctly and matched with proper nutrition, rest and commitment it WILL show significant results. It can be used by experienced trainers as a 'plateau buster' or by complete novices just wanting to get fitter and improve their physical appearance.
No training plan is unique any more, and many of you will recognise elements from other popular programs, it takes more than a passing nod to German Volume Training and the 100 Rep Challenge program but also takes elements from other areas too. I make no apologies for this because this is really a distillation of what I have learned in over 25 years of training.
No training plan is unique any more, and many of you will recognise elements from other popular programs, it takes more than a passing nod to German Volume Training and the 100 Rep Challenge program but also takes elements from other areas too. I make no apologies for this because this is really a distillation of what I have learned in over 25 years of training.
The fitness industry is worth £billions world-wide and much of this comes from magazine sales and on-line subscriptions to work-out channels. In order to keep people's interest, these publications carry a dizzying array of complex programs designed to 'Put 2" on your arms in 12 weeks' or get 'Jacked in 8 weeks' or 'Look like our cover model in 30 days'.
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Personally I have read these magazines for years and enjoy the articles, especially with the pro athletes many of whom I have had the privilege of meeting over the years. I still buy them occasionally but find the workouts almost incomprehensible and virtually impossible to fulfil unless your gym is completely empty or you have your own fully equipped gym at home.
Over recent years I have personally concentrated on Strength Training, primarily to get bigger and stronger for novice Strongman events, I devised this program as a break from low rep high weight training and use it as part of a cycle that I follow year round.
Let's go!
The principles of this system could not be any simpler, the aim is to do 100 reps of a chosen exercise.
That's it....
OK not quite, but the rules are simple and depending on your realistic expectations you choose the exercises and the intensity, but even 1 exercise per day will make a huge difference.
You Will Need.
- Nothing, this program can be followed using bodyweight exercises.
- For bigger strength and size gains then a basic weight set, kettlebells or gym membership, but remember this is a simple no-nonsense program, only basic exercises and equipment are required for great results.
Rules
- Bodyweight exercises should be performed to failure on each set until you reach 100 total repetitions (except pull ups unless you are a Ninja or Chuck Norris.)
- Dumbell / Barbell exercise should be performed with 50-60% of your 1 Rep Maximum performed to failure on each set until you reach 100 total repetitions.
- Static Exercises aim hold for 100 secs per set.
- Intervals 20 seconds sprint 80 seconds walk / jog per set. 10 sets
Training Split
The program covers a 7 day cycle then repeats for 6 weeks, as we all live in the real world, if you miss a day stick to the cycle, either perform the missed exercise the next day along with the scheduled exercise (if you can recover well enough) or just put it down to a bad day and make sure you hit it harder when it next comes round.
- Lower Body / Push
- Interval
- Back / Shoulders
- Static
- Arms
- Interval
- Rest
The Exercises
Lower Body
Squat (Front or Back)
Pistol Squats
Leg Press
Push
Press Ups
Bench Press (Dumbells or Bar)
Incline Press (Dumbells or Bar)
Interval
Sprinting
Skipping (Jump Rope to those that think Skipping is easy!)
Hill Sprints
Static
Plank
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Hercules Hold
Side Bridge
Wall Squats
Back
Deadlift, Deadlift and Deadlift (do you get my point)
Barbell Rows
Dumbell Rows
Pull Ups
Shoulders
Military Press
Dumbell or Kettlebell Press
Arnold Press
Dumbell Clean and Press
Hang Clean and Press
Arms
Barbell / DB Curls
Hammer Curls
Seated Incline Curls
French Press
Close Grip French Press
Dips
Intensity
This is down to personal choice and discipline, as a beginner the aim of this program is to get the 100 done that day, however you make it. If that means doing 10 press ups every half an hour until you tick off 100 for the day then so be it.
10-10-10-10-10-10-10-10-10-10
If you want to beef up the intensity, take the bull by the horns and crank out as many reps as you can, rest 2-3 minutes and crank out some more until you eventually reach 100
25-20-15-12-10-8-7-3
If you want to be more scientific and follow GVT principles then take 50% of your 1 Rep Maximum and Crank out 10 reps 90 seconds rest then 10 reps. (If you 10 sets of 10 straight off then you need to up the weight.)
10-10-10-10-10-10-10-10-10-10
The overall key to this is by hook or by crook finish the hundred that is scheduled for that day.
To increase intensity and quicken your gains reduce rest times, increase weights, sprint quicker it's really simple.
Keep a record of sets and times and look to improve every day.
My Routine
As I have stated I am a 43 year old father of 2 in full-time employment, I am not an athlete by any stretch of the imagination but I am fitter and stronger than the majority. So this IS real world training. Adapt to suit your favoured exercises and timescales.
- Front Squats 10 x10 x 80kg Press Ups 45-30-20-5
- Skipping 100 skips 100 seconds rest 10 times
- Deadlifts 10 x10 x 140kg Military Press 10 x10 x 45kg
- Plank 100 seconds hold 100 seconds rest 5 sets
- EZ Bar Curls 10 x 10 x 25kg 1 Arm Tricep Press 10 x 10 x 12kg
- Sprints 20 seconds 80 seconds rest 10 sets
- Pheeeww!!
Finally!!
Having written this I have looked back and realise it can look a bit daunting but it is simple to follow if you are prepared to stick at it.
If you break it down, each repetition should take about 4 seconds and you will be doing 200 of them, that's 13 and a half minutes of actual work! Even with the static exercises and intervals you are looking at 20 minutes actual work. Obviously rest between sets, getting to the gym etc will add time to this but an investment well worth making. After 6 weeks take a well deserved week off then either go back to the 100 program with different exercises or do a 6 week cycle of another program, mix it up to keep your interest alive, although I think the results will keep you motivated.
None of this is set in stone, follow it religiously and intensely and you will see quick results, fit it in around your normal day and you will be fitter and stronger it will just take a little longer.
Eat clean, moderate your alcohol intake and indulge in other sports and activities if you can overall lead a balanced lifestyle, enjoy the occasional curry or pizza, have a night out with your mates and don't beat yourself up if you miss the odd day of the programme but have this as a backbone to your fitter, stronger and healthier lifestyle.
Let me know how it goes.
Stay Strong!
