Road House Training Plan
Build a ripped athletic body with this 8-week functional push/pull training program!
Overview
Many fitness programs prioritize aesthetics over overall health and performance. However, this program offers the best of both worlds. It draws inspiration from Jake Gyllenhaal's training regimen for the movie "Road House," where he not only achieved a ripped physique but also honed his abilities to perform like a real MMA fighter, crucial for his role.
This program operates on a 4-day-a-week Push/Pull training split. This means you'll train for four days and rest for three, allowing flexibility in how you schedule your rest days.
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Each workout begins with compound strength movements aimed at increasing maximum strength. Following this, you'll engage in muscle-building upper and lower support exercises. Finally, each session concludes with a circuit comprising three functional exercises designed to enhance endurance and cardiovascular capacity.
REST TIMES GUIDELINES-
For the heavy compound movements at the start of each workout, aim to rest between 2-5 minutes between each set. This allows sufficient recovery so that fatigue from the previous set doesn't significantly hinder your performance in the next set.
During the muscle-building upper-lower superset, rest for about 30-60 seconds after completing the first movement before transitioning to the second movement. Then, rest again for approximately 60-120 seconds after completing the second movement in the superset. This rest timing optimizes both intensity and efficiency in your workout.
When it comes to the circuit at the end of each session, try to minimize rest periods to challenge your cardiovascular system. However, ensure you still rest enough to maintain proper technique and form, preventing a significant decline in performance. Striking the right balance here will maximize both the cardiovascular and muscular benefits of the circuit training.
TRAINING INTENSITY GUIDELINES-
This program incorporates the standard RPE (Rating of Perceived Exertion) system to guide your intensity level during each set.
When applying this system to explosive plyometric movements, such as kettlebell swings, focus on the speed and explosiveness of the movement rather than counting reps until failure. For instance, if you're aiming for an RPE of 7 during a set of kettlebell swings, choose a weight that allows you to finish the set with about 3 reps left before you notice a significant decrease in speed and explosiveness in your movements. This approach ensures you're working at an appropriate intensity level to maximize the effectiveness of the exercise.
WARMUPS
Warm-Up (This will be the same every day)
5 Minutes Moderate Intensity Cardio
World’s Greatest Stretch x12/side
Hamstring Sweeps x20
https://www.youtube.com/watch?v=l5NPdV6C1DE&ab_channel=TomHutchinsonPT
Arm Circles x30
Who it's for
Reviews
Great program to follow
Easy to follow.
Great program for beginners, had to modify a little to make it more challenging. But overall, good program.
Highly recommend. Strength and Conditioning benefits for sure.
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Front Squat (Barbell) | 3 | 10 reps | @7 |
| Superset | ||||
| 2A | Bench Press (Dumbbell) | 3 | 12 reps | @7 |
| 2B | Lateral Lunge (Weighted) | 3 | 10 reps | @7 |
| Superset | ||||
| 3A | Single Arm Push Press (Dumbbell) | 3 | 8 reps | @7 |
| 3B | Landmine Twist | 3 | 16 reps | @7 |
| 3C | Box Jump | 3 | 5 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Trap Bar Deadlift | 3 | 8 reps | @7 |
| Superset | ||||
| 2A | Pull-Up (Bodyweight) | 3 | 10 reps | @8 |
| 2B | Kettlebell Swing | 3 | 10 reps | @7 |
| Superset | ||||
| 3A | Kettlebell Gorilla Row | 3 | 14 reps | @7 |
| 3B | Alternating Lateral Ball Slams | 3 | 12 reps | @7 |
| 3C | Farmer's Walk (Weighted) | 3 | 45 sec | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 10 reps | @7 |
| Superset | ||||
| 2A | Zercher Squat (Barbell) | 3 | 8 reps | @7 |
| 2B | Landmine Press | 3 | 6 reps | @7 |
| Superset | ||||
| 3A | Snatch (Dumbbell) | 3 | 12 reps | @7 |
| 3B | Bear Crawl | 3 | 40 reps | — |
| 3C | Jump Rope | 3 | 50 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 3 | 12 reps | @7 |
| Superset | ||||
| 2A | Single Leg Romanian Deadlift | 3 | 10 reps | @7 |
| 2B | TRX Row | 3 | 15 reps | @7 |
| Superset | ||||
| 3A | Kettlebell Swing | 3 | 15 reps | @7 |
| 3B | Med Ball Slam | 3 | 8 reps | @7 |
| 3C | Ab Wheel | 3 | 10 reps | — |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Being a personal trainer in Vancouver, BC allows me to use my passion for health and fitness to guide you towards your healthiest life! With thousands of sessions under my belt, I have worked with many diverse clients over the years. I know that you are unique and have your own strengths and limitations.
I will build you a custom plan based on your health, schedule, and (most importantly) your fitness goals. Together, we transform your body and give you the tools to take control of your health! If you want to learn more about me before reaching out, look at the "My story page" or check out my workout/advice videos!
How Fitness Changed My Life
I wasn’t always obsessed with health and fitness like I am now. When I was younger I was addicted to online games and I would regularly stay up till 5 am playing them. I was (more or less) living off of Subway and Burger King.
My big wake up call happened when I was at a friend's birthday party. I couldn’t climb up out of the pool like the other kids. I had to swim all the way back to the stairs while the others laughed and joked at my expense. After that, I bought two 15 pound dumbbells and got to work!
Over the next 8 years, I went from lifting those 15 pound dumbbells and doing crunches in my room to deadlifting 500 pounds and working full time as a personal trainer! Fitness has changed my life, without it I wouldn’t be as confident and successful as I am now!
Common questions
Yes, Road House Training Plan is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Road House Training Plan is structured around 4 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Road House Training Plan is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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