Workout Page

The Complete Program

With the full program you will get access to all of the programs and the full 777 workouts within them. Explore around below and discover all of the various workouts and program features you will have access to in each of the key areas, weight training, cardio, and calisthenics. 
With the full program you will get access to all of the programs and the full 777 workouts within them. Explore around below and discover all of the various workouts and program features you will have access to in each of the key areas, weight training, cardio, and calisthenics. 

Weight Training/Strength

Weight Training/Strength

138 Total body workouts  |  98 Upper body workouts  | 111 Lower body workouts.

The total, upper, and lower body workouts are divided into three subcategories: Regular set and rep type. Nothing fancy, just good old fashion resistance training, H.I.T. (High Intensity Training)/Varied protocols to up your training to another level, and Circuit-type where a stopwatch or wall clock is used.

Additionally, most workouts have three different exercise orders to choose from to further add variety to your plan. All workouts use barbells, dumbbells, plate-load machines, selectorized machines, body weight only, and other devices. All workouts use barbells, dumbbells, plate-load machines, selectorized machines, body weight only, and other devices. They range from 10 to 15 minutes in length to nearly an hour, depending on which ones you select and how focused you are. That is: A workout with less workout volume/fewer sets = less time to complete, and if you minimize rest time between sets – including water breaks, recording workout data, and fiddling with your music player – you’ll spend less time at the gym.

The collection includes a mixture of various exercises, set/rep scripts, and overload protocols. This will give you quality workouts without the drudgery of repeating the same workout too often. To assure you’re on track, specific procedures accompany each workout so it\’s always clear on what to do. You are encouraged to heed the listed Internet links to paper-print workout recording forms to document and track your progress.

Interval Workouts

40 Running Type  |  40 Electronic Device
Running-type

Running-type interval workouts entail repeated short distance runs for a specified number of bouts, target time goals, and between-bout rest periods performed at various running venues. The number of bouts, target run times, and rest periods are contingent on your natural running speed and fitness level so you can either ease into it or get after it. Example: 7 x 318 yards @ 1:01 with 2:17 recovery time or 5 x 200 meters @ :40 with 2:29 recovery time.

These are the venues where they can be performed:

  • Basketball court (94 ft. x 50 ft.)
  • Football field (120 yds. x 53 yds.)
  • Indoor 200-meter track
  • Outdoor 400-meter track
  • Soccer field (120 yds. x 75 yds.)

Three running ability categories to put yourself in:

  • You’re slow, like a turtle on crutches in molasses.
  • You possess average speed.
  •  You’re exceptionally fast and you can run like the wind.

There are eight different options at each venue:

  • Four short intervals (shorter distances and target times).
  •  Four long intervals (longer distances and target times).

The recommended target times and between-bout rest times are provided based on your current fitness level:

  • Doable: first time beginning a program or attempting to “get back into it.” They involved a fewer number of runs, slower target times, and a greater amount of rest time between them.
  • Challenge: a seasoned veteran or stepping up the challenge with more demanding sessions. They entail a greater number of runs, faster target times, and a lesser amount of rest time between them.
Electronic Device

I hate using the term “Cardio machine” for the obvious reason: you can elevate and sustain your heart rate using any device or mode of exercise. Hills, a track, a weight room circuit, a running trail in the park, burpees galore, and manual labor tasks, to name a few, will all work. However, if you’re a regular at the local gym that is normally replete with dozens of electronic devices, any of the following will suffice to get that heart rate up:

  • Elliptical device
  • Stair climber
  • Rower
  • Treadmill
  • Stationary bicycle
  • The often-despised Jacob’s Ladder®
  • The much-hated Versa Climber ®
Whatever device you choose, you have these options:

Short intervals – various work-rest periods for a total workout time of:

  • 10:00
  • 15:00
  • 20:00

Long intervals – various work-rest periods for a total workout time of:

  • 25:00
  • 30:00
  • 40:00

For each option above, the number of intervals – “bouts” – are provided along with the prescribed work (go hard!) and rest (back off/easy) times to offer one heck of a “cardio” workout. No complicated device control panel confusion such as “fat-burning zone,” M.E.T.S, calories used, etc. should be dealt with. More on this later to keep electronic device intervals simple and bottom-line.

Interval Workouts

Interval Workouts

40 Running Type  |  40 Electronic Device
Running-type

Running-type interval workouts entail repeated short distance runs for a specified number of bouts, target time goals, and between-bout rest periods performed at various running venues. The number of bouts, target run times, and rest periods are contingent on your natural running speed and fitness level so you can either ease into it or get after it. Example: 7 x 318 yards @ 1:01 with 2:17 recovery time or 5 x 200 meters @ :40 with 2:29 recovery time.

These are the venues where they can be performed:

  • Basketball court (94 ft. x 50 ft.)
  • Football field (120 yds. x 53 yds.)
  • Indoor 200-meter track
  • Outdoor 400-meter track
  • Soccer field (120 yds. x 75 yds.)

There are eight different options at each venue:

  • Four short intervals (shorter distances and target times).
  •  Four long intervals (longer distances and target times).

Three running ability categories to put yourself in:

  • You’re slow, like a turtle on crutches in molasses.
  • You possess average speed.
  •  You’re exceptionally fast and you can run like the wind.
Electronic Device

I hate using the term “Cardio machine” for the obvious reason: you can elevate and sustain your heart rate using any device or mode of exercise. Hills, a track, a weight room circuit, a running trail in the park, burpees galore, and manual labor tasks, to name a few, will all work. However, if you’re a regular at the local gym that is normally replete with dozens of electronic devices, any of the following will suffice to get that heart rate up:

  • Elliptical device
  • Stair climber
  • Rower
  • Treadmill
  • Stationary bicycle
  • The often-despised Jacob’s Ladder®
  • The much-hated Versa Climber ®
Whatever device you choose, you have these options:

Short intervals – various work-rest periods for a total workout time of:

  • 10:00
  • 15:00
  • 20:00

Long intervals – various work-rest periods for a total workout time of:

  • 25:00
  • 30:00
  • 40:00

For each option above, the number of intervals – “bouts” – are provided along with the prescribed work (go hard!) and rest (back off/easy) times to offer one heck of a “cardio” workout. No complicated device control panel confusion such as “fat-burning zone,” M.E.T.S, calories used, etc. should be dealt with. More on this later to keep electronic device intervals simple and bottom-line.

Circuit/Boot camp Workouts

Circuit/Boot Camp Workouts

55 All Types Of Equipment  |  60 Body Weight Only  | 36 Body Weight With Chin And Dip Bars  | 60 Body Weight And Dumbbells  | 51 Body Weight And Electric Device  | 36 Dumbbells With Chin And Dip Bars  | 52 Dumbbells With Electric Device

Don’t have access to a gym? Have no equipment at home? Have only a minimal collection of equipment? Only a treadmill and a set of dumbbells in your garage? Are you lucky enough to have a variety of equipment at your disposal? No problem! The circuit/boot camp options also offer three session time options to choose from. These times are approximate but should fit your schedule. Choose from either:

  • 45:00
  • 25:00 to 30:00
  •  10:00 to 15:00

…and further broken down into four different completion methods to add more variety:

  • Rep count downs and/or ups
  • Round-accumulating
  • Station-type with pre-set work and rest times
  • Timed challenges

All circuit/boot camp workouts are conducted with body weight only exercises, medicine balls, Swiss balls, BOSU balls, dumbbells, weighted bars, chin & dip bars, elastic bands, battle ropes, weight plates, suspension trainers, weighted sleds, slide disks, electronic devices, and other miscellaneous tools.

All options can be implemented into your busy schedule. Have an hour to train? Use a 45-minute workout. Have only 30 minutes to train? Use one of the 25:00 to 30:00 workouts. Hard-pressed for time and only have a mere 20 minutes? Pick one of the 10:00 to 15:00 options. With the short but effective 10:00 to 15:00 choices, there is no “No time to train” excuse. In fact, you can even combine workouts for more variety and fit them into your planned training time. For
example:

  • 30-minute session = combine two 10:00 to 15:00 workouts
  • 45-minute session = combine a 10:00 to 15:00 and 25:00 to 30:00 workout
  • 45-minute session = combine three 10:00 to 15:00 workouts
  • One-hour session = combine two 25:00 to 30:00 workouts
  • One-hour session = combine a 10:00 – 15:00 and 45:00 workout

Mix them up – vary the type and completion method – challenge yourself. They all work if you work.

Personal trainers rejoice!

These workouts are ideal for personal trainers who train clients with traditional one-hour or 30-minute training sessions. Simply choose one of the 45:00 options in the one-hour session or a 25:00 – 30:00 option into the half-hour session. Alternatively, use one of the combination options suggested above. They’re ready-made, easily implemented, and time-saving due to all pre-planned details.