The Renegade

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.

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Week 1

Week 2

Week 3

Week 4

Trap Bar Deadlift

Dip (Weighted)

Glute-Ham Raise

Chin-Up (Weighted)

Shrug (Trap Bar)

Multi Grip Bar Bench Press

Bulgarian Split Squat (Dumbbell)

Barbell Row

Overhead Extension (EZ Bar)

Pinned Bicep Curl

Rear Delt Fly (Dumbbell)

Safety Bar Squat

Incline Bench Press (Barbell)

Reverse Hyperextension

Kroc Row

Roman Chair Sit Up

Overhead Press (Barbell)

Romanian Deadlift (Barbell)

Pull-Up (Weighted)

Hammer Curl (Dumbbell)

Lateral Raise (Dumbbell)

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