Anyone who has been around the weight lifting game for a while knows that you work with different rep ranges depending on what your training goal is at the time.
- 6-12 reps for muscle mass gain (hypertrophy)
- 2-5 reps for strength
- 12-20 for endurance
When you train with me, you can bet that we will live in that 3-5 rep range. But who’s to say we can’t train for multiple benefits at once? As long as you follow the rules of the road and don’t add too much volume for hypertrophy during the same session that you are trying to train for strength, or try to do so much in a workout that it lasts for over an hour, we can mix and match strategies to achieve a variety of benefits.
When training Primal, the name of the game is getting strong. We will always emphasize that. But damn, we all want to look good too. Why not throw some bodybuilding in there? And if you can’t move, what’s the point of being strong? You have to train like an athlete.
Check out this sample workout to see what I mean. Start with your big, compound strength lift. Add in a few supplemental exercises that will either help you in your strength lifts, or help pack on the size. And I’m a big fan of finishers to increase work capacity and cardiovascular strength and endurance.
* the rubric below does not count warmup sets. Set x Rep numbers are representative of high-end working sets only. During the initial strength exercise, you will rest up to 5 mins between sets, and for all other exercises, no more than 90 seconds *
- Dynamic Warmup (pushups, bodyweight squats, lunges, animal walks, band pull aparts, etc.)
- Bench Press: 5 x 5
- Pullups: 4 x AMRAP
- High Pull: 4 x 8
- Sled Drags
- Battle Rope
Boom! Total body workout, multiple rep ranges, great conditioning finisher. We’ve covered all of our bases.
Now, this template isn’t for everybody, and looking at it, it’s a big workout. Something like this is geared towards a more experienced lifter, or someone who is in a maintenance stage or transitioning to some other period of a specific goal. Beginners could steal from this workout by taking 3 of the exercises plus the warmup and probably get damn good results.
Want more workouts like these? Follow our daily workouts on the homepage. Come to Strength Camp Saturdays if you are in the Charlottesville area!
The best and only way to reach new levels in your training is to get stronger!