The Get Right Workout

by Jamin Thompson
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I’ve been getting a ton of questions and emails lately about workouts…

Many of them are the usual questions like “what kind of workout are you doing these days bro”

Or…

“Jamin, what workout should I use to get jacked”

Or…

“Dude, what is the best workout for <insert body part here>”

I guess when it comes to finding ways to workout that aren’t boring as hell…

…the struggle is ALL TO REAL.

Let me just start off by saying, there is no simple answer to any of these questions as there is no one workout that is “the best for this” or “the greatest for that”.

There are literally endless workout types and combos out there for you to try and many of them are great.

Personally, I like to experiment with crazy new things and try to always come up with creative ways to challenge myself and keep things interesting.

This way I keep the gym fun, while at the same time, encourage my body to grow and get more “jacked”.

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In this post I’m going to share my workout split from last week. Hopefully it will give you a few new creative ideas that will help you smash through frustrating plateaus and help you make progress towards your goals.

This is a 5 day split that incorporates brief bouts of high-intensity exercises (olympic lifting, powerlifting, fighting rounds, bodyweight exercises, sprints, etc) followed by short rest periods.

I’ve found this to be a great way to build muscle and shred fat, as well as increase strength, speed, endurance, and power.

It’s important to keep in mind that this weekly split only scratches the surface of what’s possible in terms of variety, but it should be a good start. It will also show you the level of difficulty and intensity you need to be training at if you want to build an elite physique.

Pro Tip: When going through these circuits, there is no need to go extra heavy and use bad form. Choose a weight that challenges you, but also suits your level of strength & conditioning. Be sure to maintain discipline and try to keep your form as strict as possible throughout the entire routine.

THE GET RIGHT WORKOUT

MONDAY (Shoulders + Chest)

Superset (3 rounds)
A1) Power Cleans 25 reps
Superset with
A2) Pushups 25 reps
Rest for :60 seconds after each round

Superset (3 Rounds)
B1) Barbell Military Press 15 reps
Superset with
B2) Muay Thai Pushups 15 reps
Rest for :60 seconds after each round

Superset (3 Rounds)
C1) Arnold Press 10 reps
Superset with
C2) Chinese Pushups 10 reps
Rest for :60 seconds after each round

Giant Set (3 rounds)
D1) Handstand pushups 10 reps
D2) Seated front raise 10 reps
D3) Seated lateral raise 10 reps
D4) Rear delt fly on incline 10 reps
D5) Face Pulls 10 reps
Perform each exercise (D1-D5) without resting and rest for :90 seconds after each round

Superset (3 rounds)
E1) Sledgehammer Slams :60 seconds
E2) Speedrope :60 seconds
Rest for :90 seconds after each round

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Working on my one-handed handstand push-ups

TUESDAY (Legs Combo)

Round 1
A1) Barbell Front Squats 25 reps
Superset with
A2) 20 knee jumps
Rest for :90 seconds and move on to the next sequence (i.e. A3 + A4)

A3) Barbell Front Squats 15 reps with 135lbs
Superset with
A4) 20 Bodyweight Prisoner Squats
Rest for :90 seconds and move on to the next sequence

A5) Barbell Front Squats 10 reps with 185lbs
Superset with
A6) 10 Single Leg Box Jump Snatch (8 each leg)
Rest for :90 seconds and move on to the next sequence

A7) Barbell Front Squats 5 reps with 225lbs
Superset with
A8) :30 seconds Plate Pushes
Rest for: 90 to seconds and move on to round 2

Round 2
B1) Jumping Barbell Back Squats 15 reps with 95lbs
Superset with
B2) 400m treadmill sprint
Rest for: 90 seconds and repeat 3 times

Round 3
C1) Reverse Dumbbell Lunges 10 reps each leg
Superset with
C2) :60 jump rope (double rotations)
Rest for: 90 seconds and repeat 3 times

Round 4
D1) Heavy Bag Strikes (Kicks, Punches, Knees) for :60
Superset with
D2) :30 seconds Prowler
Rest for: 90 seconds and repeat 3 times

WEDNESDAY (Muscle Building Cardio)

Round 1
A1) Renegade dumbbell row with push-up (8 on each side with 30lbs)
Superset with
A2) :15 seconds treadmill mountain climbers (sprint)
Rest for :60 and repeat 3 times

Round 2
B1) 10 chin-ups
Superset with
B2) :15 seconds deadmill sprint
Rest for :60 and repeat 3 times

Round 3
C1) 30 push-ups
Superset with
C2) :30 incline treadmill sprints (at highest settings)
Rest for :60 and repeat 3 times

Round 4
D3) :30 seconds heavy strikes on bag
Superset with
D4) Plate pushes (push a 45 pound plate on the floor as fast as you can for 30-40 feet)
Rest for :60 and repeat 3 times

Round 5
E1) Cool down walk on treadmill for 5-10 minutes

THURSDAY (Rest)

FRIDAY (Arms + Chest)

Round 1
A1) Pushups 2 sets x 50 reps
This is your warmup set. Do as many reps as you can until you reach 50. Rest for :90-:120 seconds then repeat. 

Round 2
B1) Drop Push-Ups 10 sets 5-8 reps
Superset with
B2) Barbell Bench Press 10 sets 3 reps (Tempo 4,0,1)
Rest for :60-:90 seconds between sets

Round 3
C1) Incline Dumbbell Bench Press 4 sets 8 reps
Superset with
C2) Chinese Push-Ups 10 sets 5-8 reps
Rest for :60-:90 seconds between sets

Round 4
D1) Dips 3 sets 15 reps
Superset with
D2) Diamond Push-Ups 3 sets 15 reps
Rest for :60-:90 seconds between sets

Round 5
E1) Barbell Curls 5 sets 8 reps
Superset with
E2) Cable flys 5 sets 10 reps (Tempo 1,2,1)

Rest for :60-:90 seconds between sets

SATURDAY (Abs + Cardio)

Round 1
A1) Ab wheel 25 reps
Superset with
A2) Rope crunches 10 reps
Rest for :60 seconds after each round and repeat 4 times

Round 2
B1) Kettlebell Slams 10 reps
Followed by
B2) Hanging leg raises 10 reps
Followed by
B3) Plank for :60 seconds
Rest for :60 seconds after each round and repeat 4 times

Round 3
C1) :60 seconds Heavy Bag (kicks, punches)
Followed by
C2) :30 seconds Deadmill Sprints
Followed by
C3) :30 Plate Pushes
Rest for :90 seconds after each round and repeat 4 times

SUNDAY (rest)

Final Thoughts

If you’ve made it this far you’re probably thinking “this Jamin guy is friggin nuts” (which I am of course), but who ever said getting cut and jacked was easy?

I’m not going to sit here and lie to you…this weekly split is no joke, but you can try it knowing it’s 100% battle tested as I just went through the entire thing myself last week.

Was I sore? Hell yeah I was.

Did I die? Nah (but felt close a couple times).

Did I get stronger and leaner? You bet your ass I did.

Look…this isn’t the greatest workout ever…I don’t even know if such a thing exists. Fact is, it doesn’t even matter.

You don’t need to find “the greatest workout” to become a beast…just find a good workout and bust your ass doing it.

Whatever you want to do in life…whether you want to be a pro bodybuilder, fitness model, pro athlete, fit dad, fit mom, successful businessman, scientist, artist, musician, whatever…

…there is only one true “secret” to success…and it’s called hard work.

Whatever you’re trying to do…whatever you’re trying to be…just work at it. Be relentless.

For every sports performance study or hater out there…there are 100 more people knee deep in the trenches putting in work every single day.

People just like you who simply made the commitment to grind every single day towards their dream. People who made a 100% commitment to being the best they can possibly be.

You can achieve just about anything want in life…you just have to want it bad enough. If you want to get cut and jacked you’ll go out work for it. If you don’t want it bad enough you’ll fail and make an excuse.

But it doesn’t just stop there. If you truly want become great you should be out there working so hard you become an inspiration to even help others work harder. To help others become better. To help others also believe in their dreams and reach for more.

Remember, no one controls your destiny but you, and most (if not all) of the success you achieve in life will come through hard work, effort, perseverance, belief, and commitment. It’s all in your hands.

Hope you enjoy the workout. Please leave your questions and comments below and feel free to share this post with your friends on Facebook and Twitter.

Stay Gifted.
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About the Author: Jamin Thompson is a Gifted Nutrition Athlete and former world ranked tennis player who writes to help others dominate in the gym and on the field. Follow him on Instagram, Facebook, YouTube, and Twitter.

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