Road House Training Plan

(17 reviews)
Build a ripped athletic body with this 8-week functional push/pull training program!
Program Description

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.

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

https://www.youtube.com/shorts/lzR7tzI1JUI

Program Overview
CoachParis Demersverified coach
LevelIntermediate
GoalBodybuilding, Athletics
EquipmentGarage Gym
Time Per Workout60 minutes
Days Per Week4 days
Program Length8 weeks
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Week 1
Day 1
ExerciseSetsReps
Front Squat (Barbell)3
10
Bench Press (Dumbbell)3
12
Lateral Lunge (Weighted)3
10
Single Arm Push Press (Dumbbell)3
8
Landmine Twist3
16
Box Jump3
5
Day 2
ExerciseSetsReps
Trap Bar Deadlift3
8
Pull-Up (Bodyweight)3
10
Kettlebell Swing3
10
Kettlebell Gorilla Row3
14
Alternating Lateral Ball Slams3
12
Farmer's Walk (Weighted)3
45secs
Day 3
ExerciseSetsReps
Bench Press (Barbell)3
10
Zercher Squat (Barbell)3
8
Landmine Press3
6
Snatch (Dumbbell)3
12
Bear Crawl3
40
Jump Rope3
50
Day 4
ExerciseSetsReps
Bent Over Row (Barbell)3
12
Single Leg Romanian Deadlift3
10
TRX Row3
15
Kettlebell Swing3
15
Med Ball Slam3
8
Ab Wheel3
10
Week 2
Day 1
ExerciseSetsReps
Front Squat (Barbell)3
10
Bench Press (Dumbbell)3
12
Lateral Lunge (Weighted)3
10
Single Arm Push Press (Dumbbell)3
8
Landmine Twist3
16
Box Jump3
5
Day 2
ExerciseSetsReps
Trap Bar Deadlift3
8
Pull-Up (Bodyweight)3
10
Kettlebell Swing3
10
Kettlebell Gorilla Row3
14
Alternating Lateral Ball Slams3
12
Farmer's Walk (Weighted)3
45secs
Day 3
ExerciseSetsReps
Bench Press (Barbell)3
10
Zercher Squat (Barbell)3
8
Landmine Press3
6
Snatch (Dumbbell)3
12
Bear Crawl3
40
Jump Rope3
50
Day 4
ExerciseSetsReps
Bent Over Row (Barbell)3
12
Single Leg Romanian Deadlift3
10
TRX Row3
15
Kettlebell Swing3
15
Med Ball Slam3
8
Ab Wheel3
10
Week 3
Day 1
ExerciseSetsReps
Front Squat (Barbell)4
8
Bench Press (Dumbbell)4
10
Lateral Lunge (Weighted)4
10
Single Arm Push Press (Dumbbell)3
8
Landmine Twist3
16
Box Jump3
5
Day 2
ExerciseSetsReps
Trap Bar Deadlift4
6
Pull-Up (Bodyweight)4
8
Kettlebell Swing4
10
Kettlebell Gorilla Row3
14
Alternating Lateral Ball Slams3
12
Farmer's Walk (Weighted)3
50secs
Day 3
ExerciseSetsReps
Bench Press (Barbell)4
8
Zercher Squat (Barbell)4
8
Landmine Press4
7
Snatch (Dumbbell)3
12
Bear Crawl3
40
Jump Rope3
60
Day 4
ExerciseSetsReps
Bent Over Row (Barbell)4
10
Single Leg Romanian Deadlift4
10
TRX Row4
20
Kettlebell Swing3
15
Med Ball Slam3
8
Ab Wheel3
12
Week 4
Day 1
ExerciseSetsReps
Front Squat (Barbell)4
8
Bench Press (Dumbbell)4
10
Lateral Lunge (Weighted)4
10
Single Arm Push Press (Dumbbell)3
8
Landmine Twist3
16
Box Jump3
5
Day 2
ExerciseSetsReps
Trap Bar Deadlift4
6
Pull-Up (Bodyweight)4
8
Kettlebell Swing4
10
Kettlebell Gorilla Row3
14
Alternating Lateral Ball Slams3
12
Farmer's Walk (Weighted)3
50secs
Day 3
ExerciseSetsReps
Bench Press (Barbell)4
8
Zercher Squat (Barbell)4
8
Landmine Press4
7
Snatch (Dumbbell)3
12
Bear Crawl3
40
Jump Rope3
60
Day 4
ExerciseSetsReps
Bent Over Row (Barbell)4
10
Single Leg Romanian Deadlift4
10
TRX Row4
20
Kettlebell Swing3
15
Med Ball Slam3
8
Ab Wheel3
12
Week 5
Day 1
ExerciseSetsReps
Front Squat (Barbell)4
8
Bench Press (Dumbbell)4
8
Lateral Lunge (Weighted)4
10
Single Arm Push Press (Dumbbell)4
8
Landmine Twist4
16
Box Jump4
5
Day 2
ExerciseSetsReps
Trap Bar Deadlift4
5
Pull-Up (Bodyweight)4
8
Kettlebell Swing4
10
Kettlebell Gorilla Row4
14
Alternating Lateral Ball Slams4
12
Farmer's Walk (Weighted)4
50secs
Day 3
ExerciseSetsReps
Bench Press (Barbell)4
8
Zercher Squat (Barbell)4
8
Landmine Press4
8
Snatch (Dumbbell)4
12
Bear Crawl4
40
Jump Rope4
60
Day 4
ExerciseSetsReps
Bent Over Row (Barbell)4
8
Single Leg Romanian Deadlift4
10
TRX Row4
20
Kettlebell Swing4
15
Med Ball Slam4
8
Ab Wheel4
15
Week 6
Day 1
ExerciseSetsReps
Front Squat (Barbell)4
8
Bench Press (Dumbbell)4
8
Lateral Lunge (Weighted)4
10
Single Arm Push Press (Dumbbell)4
8
Landmine Twist4
16
Box Jump4
5
Day 2
ExerciseSetsReps
Trap Bar Deadlift4
5
Pull-Up (Bodyweight)4
8
Kettlebell Swing4
10
Kettlebell Gorilla Row4
14
Alternating Lateral Ball Slams4
12
Farmer's Walk (Weighted)4
50secs
Day 3
ExerciseSetsReps
Bench Press (Barbell)4
8
Zercher Squat (Barbell)4
8
Landmine Press4
8
Snatch (Dumbbell)4
12
Bear Crawl4
40
Jump Rope4
60
Day 4
ExerciseSetsReps
Bent Over Row (Barbell)4
8
Single Leg Romanian Deadlift4
10
TRX Row4
20
Kettlebell Swing4
15
Med Ball Slam4
8
Ab Wheel4
15
Week 7
Day 1
ExerciseSetsReps
Front Squat (Barbell)4
8
Bench Press (Dumbbell)4
8
Lateral Lunge (Weighted)4
10
Single Arm Push Press (Dumbbell)5
8
Landmine Twist5
16
Box Jump5
5
Day 2
ExerciseSetsReps
Trap Bar Deadlift4
5
Pull-Up (Bodyweight)4
8
Kettlebell Swing4
10
Kettlebell Gorilla Row5
14
Alternating Lateral Ball Slams5
12
Farmer's Walk (Weighted)5
50secs
Day 3
ExerciseSetsReps
Bench Press (Barbell)4
8
Zercher Squat (Barbell)4
8
Landmine Press4
8
Snatch (Dumbbell)5
12
Bear Crawl5
40
Jump Rope5
60
Day 4
ExerciseSetsReps
Bent Over Row (Barbell)4
8
Single Leg Romanian Deadlift4
10
TRX Row4
20
Kettlebell Swing5
15
Med Ball Slam5
8
Ab Wheel5
15
Week 8
Day 1
ExerciseSetsReps
Front Squat (Barbell)4
8
Bench Press (Dumbbell)4
8
Lateral Lunge (Weighted)4
10
Single Arm Push Press (Dumbbell)5
8
Landmine Twist5
16
Box Jump5
5
Day 2
ExerciseSetsReps
Trap Bar Deadlift4
5
Pull-Up (Bodyweight)4
8
Kettlebell Swing4
10
Kettlebell Gorilla Row5
14
Alternating Lateral Ball Slams5
12
Farmer's Walk (Weighted)5
50secs
Day 3
ExerciseSetsReps
Bench Press (Barbell)4
8
Zercher Squat (Barbell)4
8
Landmine Press4
8
Snatch (Dumbbell)5
12
Bear Crawl5
40
Jump Rope5
60
Day 4
ExerciseSetsReps
Bent Over Row (Barbell)4
8
Single Leg Romanian Deadlift4
10
TRX Row4
20
Kettlebell Swing5
15
Med Ball Slam5
8
Ab Wheel5
15
What People Are Saying
4.3/ 5