Create Your Own Workout

Create Your Own

stronger-black

Workout


Use this guide to write out your very own customized program using the

Mathias Method System!

  1. First- Print out the Workout Template
  2. Next- Go through the Template Guide (below) and add in your exercise selections with your personalized sets and reps.
  3. Then- Repeat as necessary until you have created all the workouts in your very own customized program.
  4. Finally- Go use your personalized plan to Change Your World and get STRONGer!

Don’t forget to print out the Workout Template to record your workout(s)!


Go To

Warm-Up     Technique Work     Main Lift      Accessory Work     Abs & Core     Conditioning     Mobility


Template Guide

 

Warm-Up:

Choose 1-2 bodyweight, or light weight 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.

                                                                                                          Sets x Reps

Bodyweight Exercise(s)                                                                   – x 25-50

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 x 3

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 x 3

Only for sessions that include Olympic Lifts.

Choose 0-1 Olympic Lift

  • 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

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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 <50% of your maximum.

Technique Exercise                                                                          3 x 5

Choose an exercise that you are not good at and make it better.

Choose 1 Technique Exercises

  • 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).

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Main Lift(s):

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                                                                                          – x –

Choose the main lift for your training session.

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 x 3-10

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 x 5-8

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

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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 exercise 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                                                                                                – x 25-100

Do as many sets as it takes to reach the prescribed number of 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 x 6-15

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 x 6-15

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                                                                                   3-5 x 10-25

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

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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.

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Mobility

Mobility is used to increase your joint range of motion. This is crucial for athletes whom 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 exercises here: mathiasmethod.com/mobility/

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Disclaimer

When participating in any exercise or training program there is a possibility of physical injury. If you engage in any movements, exercises or training programs, you agree to do so at your own risk. By voluntarily participating in these activities, you assume all risk of injury to yourself and agree to release and discharge Mathias Method, Ryan Mathias and all other affiliates of any responsibility if injury occurs. In addition, by following any of the suggested guidelines, protocols, templates, activities or any other information or advice on this website (mathiasmethod.com) you do so at your own risk. Do not begin any nutrition or training program without consulting with a  Board Certified Medical Doctor and/or Registered Dietician first.

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