The Renegade

Program Description

The Renegade is a minimalist program for beginner, intermediate and even advance lifters. This template is great for busy people who only have three days a week to train or for those who’d rather not be spending a ton of time hitting one muscle group in a million ways. This 4 week template is full body all four days with a different main lift as a focus of the day. The 4 different days rotate on a 3 day workout week. • Day 1 is a heavy Hinge for lower body, a secondary horizontal push movement for upper, single leg knee bend movement for lower and a horizontal pull movement for upper. The day finishes with some shrug work for the traps. • Day 2 is heavy vertical press for the upper body, followed by a secondary single leg knee bend movement for lower, a vertical pull movement for upper body and a hip hinge for the lower body. The day finishes with some triceps and delt work. • Day 3 is a heavy Knee Bend for lower body, a secondary horizontal push movement for upper, a hip hinge movement for lower and a horizontal pull movement for upper. The day finishes with some biceps work. • Day 4 is heavy horizontal press for the upper body, followed by a secondary single leg knee bend movement for lower, a horizontal pull movement for upper body and a hamstring focus movement for the lower body. The day finishes with some triceps and rear delt work. • Program can be followed indefinitely. Just start the 4 weeks over and add a little weight to your rep maxes or substitute in new exercises.

Program Overview

To Start The Program