Lightning WOD Squad October Program. A 20 minute, high frequency workout program.

Hey, pals.

I'm switching the frequency of "Lightning WOD Squad Workouts" from once a week to once a month. Weekly updates have been challenging given my current schedule and everything else I've got going on. The WOD squad is still free for all "Lifting Club"  members, but just $3 per month for everyone else. 

Since I've been a bit MIA, I'm giving October's Lightning WOD Squad plan out early (today) and for free (to everyone that reads this blog and/or my emails. Thank you, by the way).

If you're interested in becoming a Lightning WOD Squad subscriber, follow this link: https://garagegymbro.gumroad.com/l/xxwqls

If you're interested in becoming a Lifting Club subscriber, click this link to learn more: https://garagegymbro.gumroad.com/l/kvswtp

Enjoy October's 20 Minute workout program below.

Train at least 2 days per week. You may train as frequently as you're able to recover. Most likely, 3-4 days per week – or a rotating every other day schedule – will work best for most people. If you can manage and recover from 5-6 sessions per week – feel free to go for it.

Designing a 20ish minute full body workout requires a minimalist mindset. That doesn't necessarily mean minimal gains, though. If you train hard, consistently, and recover well outside the gym (eat clean, do cardio, and sleep aplenty) you can make tremendous gains with these quick, efficient workouts. 

Each session includes:

A push exercise 

A pull exercise 

A compound leg exercise

An arm isolation exercise 

That covers all the basic bases, with nothing more. Simple. 

Sometimes focusing on doing less, more frequently, leads to best results. 

This program focuses on that mentality.

The warm up is a little longer with full body, especially since I like to include some sort of calf work for 1 set before full body sessions, since I don't formally train calves when using full body workouts. 

Warmup: 1 set of abs, glute bridges/clam shells, calf raises/jump rope, rear delt flyes. 

Session A

Ex 1: overhead press variation or lateral raise variation-2x5-10 or 2x10-15 if lateral raises

Ex 2: pullups-2x5-10

Ex 3: Bulgarian split squats or box step ups-2x6-12 (or 2x10-15 if you prefer)

Ex 4: incline dumbbell curls or concentration curls-2x6-12

Session B

Ex 1: incline or flat dumbbell bench press or pushups-2x6-12 (2 x as many reps as possible if pushups)

Ex 2: single arm rows-2x10-15

Ex 3: B stance or single leg RDL-2x10-15

Ex 4: single arm cable pushdowns or cable overhead extension or dumbbell skull crushers-2x10-15

8 sets per session. Keep rest periods around 1-2 minutes. Each session (not including the warm up) should take 20 minutes.

Get after it and let me know if you have questions!