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RenegadeStrong2015 2 PDF
RenegadeStrong2015 2 PDF
RenegadeStrong2015 2 PDF
ALL
STRONG N E W FOR
2015!
6-W eeks to a
B adass P hysique
B y J ason F erruggia
D i s c l a i m e r
You must get your physician’s approval before beginning this exercise program. These recommendations are not
medical guidelines but are for educational purposes only. You must consult your physician prior to starting this pro-
gram or if you have any medical condition or injury that contraindicates physical activity. This program is designed
for healthy individuals 18 years and older only.
The information in this report is not meant to supplement, nor replace, proper exercise training. All forms of exercise
pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and
know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and
do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs
in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have
been prescribed by your physician.
Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Always ask for instruction and assis-
tance when lifting. Don’t perform any exercise without proper instruction. See your physician before starting any
exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any
exercise program, including Renegade Strong. If you experience any lightheadedness, dizziness, or shortness of
breath while exercising, stop the movement and consult a physician.
You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pres-
sure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with
your physician or a registered dietician. This publication is intended for informational use only. Jason Ferruggia and
renegadestrengthclub.com will not assume any liability or be held responsible for any form of injury, personal loss or
illness caused by the utilization of this information.
PROGRAM
OVERVIEW
T he Renegade Strong program will get you big, strong, and jacked. It will help you defy skin-
ny-fat genetics and turn you into a badass mofo. That’s about all the intro we need. There’s
no time for talking. You need to get to the gym and start growing. So let’s get right into it...
This program follows an upper/lower split, with each day having a different focus.
On Day 1 the focus is upper body pushing. You will perform a variety of compound pressing exer-
cises for the chest, shoulders and triceps. You will use moderate to heavy weights. You will start
with a dumbbell press for moderate to high reps. After this, you will do a heavy, explosive barbell
press. You’ll ramp up to a top end weight then stick with it for the prescribed number of sets. Next
up will be a shoulder press, followed by a triceps exercise. Upper body pulling will have a secondary
emphasis on this day. You will use lighter weights and the goal will be to just engorge the muscle
with blood and get a good pump.
On Day 2 the focus is compound lower body movements. You will start with a jump to fire up the
CNS and activate the fast twitch muscle fibers. After the jumps you’ll pump up the hamstrings and
glutes with a moderate to high rep movement. Next will be the big compound squatting movement.
You will work up to heavy weights that let you maintain some explosiveness. No slow grinders. Next
up will be a single leg squatting movement for mobility and hypertrophy. Finally, you will finish with
one movement to stretch the hamstrings. This will always be a dumbbell Romanian deadlift.
The focus of Day 3 is upper body pulling. You will begin with a row variation and work up to heavy
weights done for moderate to high reps. After the row, you will move on to chin-ups. This is where
you will try to set rep PRs. The third movement will be the explosive exercise. After you finish up the
pulling, you move on to lighter, pump-focused exercises. These will blast your chest, shoulders and
triceps and shouldn’t stress the joints at all.
Always do at least one warm up set for every exercise in the program. The exception would be the
inverted row on Day 1. The first
This split has you training the big body parts hard once per week. Compound exercises, heavier
weights and more volume make up the first day for the upper and lower body. Then you hit them a
second time with less stressful exercises, lighter weights and less volume.
The first week of both training Week A and training B begin with lower volume (fewer sets). The
volume increases slightly on the second and third run through each training week.
R e n e g a d e M u sc l e • R e n e g a d e S t r e n g t h C l u b . c o m
PRE WORKOUT
WARM UPS
A lways start with 2-3 minutes (longer if necessary/ you’re over 40) of jumping jacks,
jump rope, bike riding or incline treadmill walking. This serves to elevate your heart
rate and body temperature before jumping into the pre workout warm up.
Before the lower body warm ups spend 2-5 minutes working on ankle mobility. Also, roll a golf
ball or lacrosse ball on the bottom of each foot for 60 seconds, then stretch your calves
for 30 seconds each.
Day 2
EXERCISE SETS REPS/TIME REST
1) Box Jump 3 3 60
2) Glute Ham Raise or Leg Curl Variation 3 10-15 60
3) Front or Back Squat w/ Chains 2 6 90
4) Rear Foot Elevated Split Squat 2 10-15 45*
5) DB Romanian Deadlift 1 15-20 45
6) Hammer Curl 3 10-12 45
7) Modified Dragon Flag 2 6-10 60
*Use a Swiss or angled grip bar if you have one
Day 3
EXERCISE SETS REPS/TIME REST
1) 1 Arm DB Row 3 10-15 45*
2) Neutral Grip Ring Chin Up 2 AMAP 90
3) Snatch Grip High Pull** 3 8 60
4) Ring Pushup 3 12-15 90
5) DB Lateral Raise 2 12-15 45
6) Rope Pushdown 4 12-15 45
*Rest between arms **If you can’t do high pulls do snatch grip shrugs for 3 sets of 12
Day 4
EXERCISE SETS REPS/TIME REST
1) Kettlebell Curl 3 12-15 60
2a) Forward Sled Push 3 60s 30-60
2b) Farmers Walk 3 60s 30-60
2c) Sledgehammer Swing or Medicine Ball Slam 3 60s 30-60
2d) Kettlebell Swing or Reverse Hyper 3 60s 60-120
*Rest as little as needed to get through each exercise in the circuit, then take 1-2 minutes at the end of the circuit before starting it over.
Day 2
EXERCISE SETS REPS/TIME REST
1) Hurdle Jump 3 3 60
2) Barbell Hip Thrust or Glute Bridge 3 10-15 60
3) Trap Bar Deadlift 2 6 90
4) Walking Goblet Lunge 1 10-15 90
5) Dumbbell Romanian Deadlift 1 15-20 60
6) EZ Bar Curl 3 10-12 45
7) Pulldown Abs 2 10-15 45
Day 4
EXERCISE SETS REPS/TIME REST
1) Kettlebell Rope/Towel Curl 3 12-15 60
2a) Forward Sled Drag 3 60s 30-60
2b) Slow Motion Farmers Walk 3 60s 30-60
2c) Battling Rope Slam or Medicine Ball Slam 3 60s 30-60
2d) Kettlebell Swing or Reverse Hyper 3 60s 60-120
*Rest as little as needed to get through each exercise in the circuit, then take 1-2 minutes at the end of the circuit before starting it over.
Day 2
EXERCISE SETS REPS/TIME REST
1) Box Jump 3 3 60
2) Glute Ham Raise or Leg Curl Variation 3 10-15 60
3) Front or Back Squat w/ Chains 3 6 90
4) Rear Foot Elevated Split Squat 2 10-15 45*
5) DB Romanian Deadlift 1 15-20 45
6) Hammer Curl 3 10-12 45
7) Modified Dragon Flag 3 6-10 60
*Rest between legs
Day 4
EXERCISE SETS REPS/TIME REST
1) Kettlebell Curl 4 12-15 60
2a) Forward Sled Push 4 60s 30-60
2b) Farmers Walk 4 60s 30-60
2c) Sledgehammer Swing or Medicine Ball Slam 4 60s 30-60
2d) Kettlebell Swing or Reverse Hyper 4 60s 60-120
*Rest as little as needed to get through each exercise in the circuit, then take 1-2 minutes at the end of the circuit before starting it over.
Day 2
EXERCISE SETS REPS/TIME REST
1) Hurdle Jump 3 3 60
2) Barbell Hip Thrust or Glute Bridge 3 10-15 60
3) Trap Bar Deadlift 3 6 90
4) Walking Goblet Lunge 2 10-15 90
5) Dumbbell Romanian Deadlift 1 15-20 60
6) EZ Bar Curl 3 10-12 45
7) Pulldown Abs 3 10-15 45
Day 4
EXERCISE SETS REPS/TIME REST
1) Kettlebell Rope/Towel Curl 4 12-15 60
2a) Forward Sled Drag 4 60s 30-60
2b) Slow Motion Farmers Walk 4 60s 30-60
2c) Battling Rope Slam or Medicine Ball Slam 4 60s 30-60
2d) Kettlebell Swing or Reverse Hyper 4 60s 60-120
*Rest as little as needed to get through each exercise in the circuit, then take 1-2 minutes at the end of the circuit before starting it over.
Day 2
EXERCISE SETS REPS/TIME REST
1) Box Jump 3 3 60
2) Glute Ham Raise or Leg Curl Variation 3 10-15 60
3) Front or Back Squat w/ Chains 3 6 90
4) Rear Foot Elevated Split Squat 2 10-15 45*
5) DB Romanian Deadlift 1 15-20 45
6) Hammer Curl 3 10-12 45
7) Modified Dragon Flag 3 6-10 60
*Rest between legs
Day 4
EXERCISE SETS REPS/TIME REST
1) Kettlebell Curl 4 12-15 60
2a) Forward Sled Push 4 60s 30-60
2b) Farmers Walk 4 60s 30-60
2c) Sledgehammer Swing or Medicine Ball Slam 4 60s 30-60
2d) Kettlebell Swing or Reverse Hyper 4 60s 60-120
*Rest as little as needed to get through each exercise in the circuit, then take 1-2 minutes at the end of the circuit before starting it over.
Day 2
EXERCISE SETS REPS/TIME REST
1) Hurdle Jump 3 3 60
2) Barbell Hip Thrust or Glute Bridge 3 10-15 60
3) Trap Bar Deadlift 3 6 90
4) Walking Goblet Lunge 2 10-15 90
5) Dumbbell Romanian Deadlift 1 15-20 60
6) EZ Bar Curl 3 10-12 45
7) Pulldown Abs 3 10-15 45
Day 4
EXERCISE SETS REPS/TIME REST
1) Kettlebell Rope/Towel Curl 4 12-15 60
2a) Forward Sled Drag 4 60s 30-60
2b) Slow Motion Farmers Walk 4 60s 30-60
2c) Battling Rope Slam or Medicine Ball Slam 4 60s 30-60
2d) Kettlebell Swing or Reverse Hyper 4 60s 60-120
*Rest as little as needed to get through each exercise in the circuit, then take 1-2 minutes at the end of the circuit before starting it over.
What can I sub in for the sled on Day 4 if I don’t have one?
High resistance sprints on a stationary bike.
If you have only been training for a year or so I’d recommend sticking closer to a three second
negative on most exercises. If you’re over 40 and/or have a lot of joint pain I’d also recommend
always using a slower eccentric. Finally, if there is any muscle group that you can’t feel or get a
pump on, you should definitely lighten the weight and slow down the negative portion of each rep.
*The exception to this rule would be barbell presses, squats and deadlifts. You can pause at lock-
out on these movements when you are training them for lower reps, with a strength emphasis.
Day 1
After exercise 4 do a 60 second stretch for your chest. This usually involves having both arms out
to the side, holding onto something and pushing your chest forward.
After the last exercise of the day hang from a chin up bar for as long as you can.
Day 2
After exercise 4 do a kneeling quad stretch for 60 seconds per side.
After the curls, lay down on an incline bench with light dumbbells and let your arms hang for
sixty seconds. Make sure your shoulders are externally rotated and that your palms are facing
directly up.
Day 4
After the last exercise of the day do a 60 second stretch for the glutes, hamstrings and quads, in
that order.
Option A
Monday- Upper Body
Wednesday- Lower Body
Friday- Upper Body
Saturday- Lower Body
Option B
Monday- Upper Body
Wednesday- Lower Body
Thursday- Upper Body
Saturday- Lower Body
Option C
Sunday- Upper Body
Tuesday- Lower Body
Thursday- Upper Body
Friday- Lower Body
What about high intensity cardio (HIIT)? How much and when?
Day 4 of the program already falls under the spectrum of HIIT. So you’ve got one session cov-
ered. In addition to that I’d add one sprint day per week. Ideally that should be done as a second
workout on Day 2 either 4-6 hours before or after strength training. If that’s not possible it can be
done as a second workout on any other training day that isn’t the day before or the day after the pri-
mary lower body workout (Day 2).
I can only train once per day on the 4 main training days. And I
can do something once on weekends. What should I do?
Just do a low intensity cardio session and/or some yoga or mobility work for 30 minutes.
For the 45 degree incline press, sub it out with Incline Push-Ups with your Feet in a TRX. Your
hands will be on parallettes (or the ground, but parallettes are preferred), and your feet will be in
TRX straps. Your body should be at around a 45 deg. angle to the ground with your feet above your
head. Perform push-ups from that position.
• Athletic Greens
• Omega 3’s
• Grass Fed Protein Powder or Vegan/ Non-Dairy Protein Powder
• BCAA (only if you train first thing in the am on an empty stomach)
• Shroom Tech Sport (pre workout)