Use this guide to create your own workout plan customized to you, using the Mathias Method Strength System!
- First – Print out the Workout Template
- Next – Go through the Template Guide (below) and add in your exercise selections with your personalized sets and reps.
- Then – Repeat as necessary until you have created all the workouts in your very own customized program.
- Finally – Go use your personalized plan to Change Your World and get stronger!
Or have us do the work for you with a Custom Strength Program made just for you!
Don’t forget to print out the Workout Plan Template to record your workout(s)!
Sections
Create Your Own Workout Plan Template
The Warm-Up
Choose 1-2 bodyweight, or lightweight compound, exercises that will help you to warm-up your body for the main lift(s) of the session.
The sets are not listed because it varies. Do as many sets as it takes to reach the prescribed number of repetitions. Never reach failure as this is only a warm-up. Always stop 1-2 reps short of failure to allow for optimal gains.
Bodyweight Exercises | 25-50 Total Reps
Do as many sets as it takes to reach 25-50 total reps.
Choose 1 Bodyweight Exercise
- Pull-Ups
- Weighted Pull Ups
- Chin-Ups
- Weighted Chin-Ups
- Push-Ups
- Dips
- Other – any other relevant bodyweight exercise.
Plyometrics Exercise (Optional) | 3-5 Sets X 3 Reps
Only for Lower Body Training Sessions.
Choose 0-1 Plyometrics Exercise
- Box Jump
- Weighted Box Jump
- Box Broad Jump
- Single Leg Box Jump
- Depth Jump
- Other – any other relevant plyometrics exercise
Olympic Lift (Optional) | 3 Sets X 3 Reps
Only for sessions that include Olympic Lifts.
Choose 0-1 Olympic Lifts
- Hang Snatch Pull
- Snatch Pull
- Muscle Snatch
- Hang Snatch
- Power Snatch
- Snatch
- Muscle Clean
- Hang Clean Pull
- Clean Pull
- Hang Clean
- Power Clean
- Clean
- Hang Clean and Jerk
- Power Clean and Jerk
- Clean and Jerk
- Other – any other relevant Olympic Lift
Technique Work
Choose 1 Exercise related to your main lift, that will target your weakness(es) and practice perfect form while controlling the movements. Use <65% of your maximum.
Technique Exercise | 2-3 Sets X 3-5 Perfect Reps
Choose an exercise that you are not good at and make it better.
Choose 1 Technique Exercise
- Squat
- Box Squat
- Front Squat
- Goodmorning
- Deadlift
- Deficit Deadlift
- Rack Pull
- Romanian Deadlift
- Bench Press
- Incline Bench Press
- Closegrip Bench Press
- Dumbbell Press
- Incline Dumbbell Press
- Military Press
- Dumbbell Military Press
- Other – any other compound exercise related to your main lift that targets your weakness(es).
Main Lifts
Choose 1 main lift that focuses on building full body strength. This should be a heavy compound exercise that will be the main focus of your training session.
The sets and reps of this exercise will vary greatly so they are not listed. Do what you need to in order to grow stronger.
Main Lift | Sets and Reps Vary
Choose the main lift for your training session and push for more weight or more total volume than the week before.
Choose 1 Main Lift
- Squat
- Pause Squat
- Box Squat
- Bench Press
- Closegrip Bench Press
- Pause Press
- Floor Press
- Deadlift
- Rack/Block Pulls
- Deficit Deadlift
- Military Press
- Olympic Lift Variation
- Other – any similar variation to the main lifts
Back Off Sets (Optional) | 1-3 Sets x 3-10 Reps
Choose an exercise that is the same, or similar, to your main lift and do some more work with lighter weight, adding to your training volume.
Choose 0-1 Exercises
- Squat
- Pause Squat
- Box Squat
- Bench Press
- Closegrip Bench Press
- Pause Press
- Floor Press
- Deadlift
- Rack/Block Pulls
- Deficit Deadlift
- Military Press
- Olympic Lift Variation
- Other- any similar variation to the main lifts
Main Accessory Lift (Optional) | 3-5 Sets X 5-8 Reps
Choose the main accessory to your main lift for the day. This is a similar, but different, main lift that will help to build up your main lift for the training session. An example is doing lighter deadlifts after squatting or doing lighter military presses after bench pressing. Do a few sets with lighter weight to add to your training volume.
Choose 0-1 Main Accessory Lifts
- Squat
- Pause Squat
- Box Squat
- Bench Press
- Closegrip Bench Press
- Pause Press
- Floor Press
- Deadlift
- Rack/Block Pulls
- Deficit Deadlift
- Military Press
- Olympic Lift Variation
- Other – any similar variation to the main lifts
Accessory Work
Choose 3-5 other exercises that will help to strengthen your main lift or related muscle groups. These can be any bodyweight, main lift or other exercises that will help you improve. Pick upper body accessory exercises for upper body training days and lower body accessory exercises for lower body training days. Add 1-2 abs and core exercises to the end of each workout, on top of the other 3-5 accessory exercises.
Choose 3-5 Accessory Exercises
+ 1-2 Abs and Core Exercises
Bodyweight Exercises | 25-100 Total Reps
Do as many sets as it takes to reach 25-100 total repetitions. Never reach failure. Always stop 1-2 repetitions short of failure for optimal results.
- Body Rows
- Push-Up
- Dips
- Weighted Dips
- Bulgarian Split Squat
- Glute-Ham Raise
Lower Body Accessories | 3-5 Sets X 6-15 Reps
Legs
- Leg Press
- Walking Lunges
- Front Squat
- Romanian Deadlift
- Glute-Ham Raises
- Leg Curls
- Other
Back
- Reverse Hypers
- Good Mornings
- Barbell Rows
- Dumbbell Rows
- Lat Pull-Downs
- Seated Cable Rows
- Other
Biceps
- Barbell Curl Variation
- Preacher Curl
- Dumbbell Curls Variation
- Hammer Curls Variation
- Other
Upper Body Accessories | 3-5 Sets X 6-15 Reps
Chest
- Incline Bench Press
- Dumbbell Press
- Incline Dumbbell Press
- Other
Triceps
- JM Press
- Rolling Dumbbell Skull Crushers
- Press Downs
- Triceps Extension Variation
- Other
Shoulders
- Military Press
- Dumbbell Military Press
- Face Pulls
- Lateral Raises
- Dumbbell Reverse Flyes
- Other
Abs and Core Exercises | 3-5 Reps X 10-25 Reps
These are additional accessory exercises that focus on building up your core and abdominal strength. Choose 1-2 exercises and do a good amount of quality work to strengthen them.
Choose 1-2 Abs and Core Exercises
- Weighted Crunches
- Decline Crunches
- Weighted Decline Crunches
- Hanging Leg Raises
- Leg Raises
- Planks
- Side Planks
- Side Bends
- Walking Rotations
- Other
Conditioning
Conditioning is any exercise that focuses on improving your cardiovascular health while helping you move towards your goals. If your goals are to get stronger then do conditioning that is more intense such as sprints or farmers carries. If you want to be more explosive you can do jump rope or sprints. If you want to have greater endurance then you can run or do long duration exercises. This will help you stay healthy while improving your ability to recover from your workouts.
Conditioning (Optional) | 10-20 min.
Do 10-20 minutes of cardiovascular work that helps you move towards your goals.
Choose 1 Conditioning Exercises
- Sprints
- Running
- Cycling
- Farmers Carries
- Suitcase Carries
- Jump Rope
- Other- any other cardio exercise you enjoy.
Mobility
Mobility is used to increase your joint range of motion. This is crucial for athletes who are looking to get stronger, perform better and prevent injury. A mobile muscle is a healthy muscle. By doing just a little mobility work you will increase the health and function of that muscular area.
Mobility | 10+ min.
Take 10+ minutes to work on increasing your mobility through massage or stretching techniques. Work on the muscles previously trained by selecting 2-3 areas that need the most focus. Spend 2-5 minutes working on each area.
Choose 2-3 Mobility Exercises
Find mobility stretching exercises here: mathiasmethod.com/mobility-exercises/