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STRONG
ALL
N E W FOR
2015!
6-W eeks to a
B adass P hysique
B y J ason F erruggia
i s c l a i m e r
You must get your physicians 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 program 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.
Dont lift heavy weights if you are alone, inexperienced, injured, or fatigued. Always ask for instruction and assistance when lifting. Dont 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 pressure, 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
he Renegade Strong program will get you big, strong, and jacked. It will help you defy skinny-fat genetics and turn you into a badass mofo. Thats about all the intro we need. Theres
no time for talking. You need to get to the gym and start growing. So lets 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 exercises 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. Youll 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 youll 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 shouldnt 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
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
lways start with 2-3 minutes (longer if necessary/ youre 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.
WORK OUT
8-12
90
60
8-12
90
10-15
90
5) Pronated Pulldown
8-12
60
12-15
60
Day 2
EXERCISE
1) Box Jump
60
10-15
60
90
10-15
45*
5) DB Romanian Deadlift
15-20
45
6) Hammer Curl
10-12
45
6-10
60
1) 1 Arm DB Row
10-15
45*
AMAP
90
60
4) Ring Pushup
12-15
90
5) DB Lateral Raise
12-15
45
6) Rope Pushdown
12-15
45
**If you cant do high pulls do snatch grip shrugs for 3 sets of 12
Day 4
EXERCISE
1) Kettlebell Curl
12-15
60
60s
30-60
60s
30-60
60s
30-60
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.
8-12
90
60
8-10
90
10-15
90
8-12
60
12-15
60
Day 2
EXERCISE
1) Hurdle Jump
60
10-15
60
90
10-15
90
15-20
60
6) EZ Bar Curl
10-12
45
7) Pulldown Abs
10-15
45
10-15
45*
2) Ring Pull Up
AMAP
90
60
12-15
90
12-15
45
12-15
45
**If you cant do high pulls do snatch grip shrugs for 3 sets of 12
Day 4
EXERCISE
12-15
60
60s
30-60
60s
30-60
60s
30-60
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.
8-12
90
60
8-12
90
10-15
90
5) Pronated Pulldown
8-12
60
12-15
60
Day 2
EXERCISE
1) Box Jump
60
10-15
60
90
10-15
45*
5) DB Romanian Deadlift
15-20
45
6) Hammer Curl
10-12
45
6-10
60
1) 1 Arm DB Row
10-15
45*
AMAP
90
60
4) Ring Pushup
12-15
90
5) DB Lateral Raise
12-15
45
6) Rope Pushdown
12-15
45
**If you cant do high pulls do snatch grip shrugs for 3 sets of 12
Day 4
EXERCISE
1) Kettlebell Curl
12-15
60
60s
30-60
60s
30-60
60s
30-60
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.
8-12
90
60
8-12
90
10-15
90
8-12
60
12-15
60
Day 2
EXERCISE
1) Hurdle Jump
60
10-15
60
90
10-15
90
15-20
60
6) EZ Bar Curl
10-12
45
7) Pulldown Abs
10-15
45
10-15
45*
2) Ring Pull Up
AMAP
90
60
12-15
90
12-15
45
12-15
45
**If you cant do high pulls do snatch grip shrugs for 3 sets of 12
Day 4
EXERCISE
12-15
60
60s
30-60
60s
30-60
60s 30-60
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.
8-12
90
60
8-12
90
10-15
90
5) Pronated Pulldown
8-12
60
12-15
60
Day 2
EXERCISE
1) Box Jump
60
10-15
60
90
10-15
45*
5) DB Romanian Deadlift
15-20
45
6) Hammer Curl
10-12
45
6-10
60
1) 1 Arm DB Row
10-15
45*
AMAP
90
60
4) Ring Pushup
12-15
90
5) DB Lateral Raise
12-15
45
6) Rope Pushdown
12-15
45
**If you cant do high pulls do snatch grip shrugs for 3 sets of 12
Day 4
EXERCISE
1) Kettlebell Curl
12-15
60
60s
30-60
60s
30-60
60s
30-60
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.
8-12
90
60
8-12
90
10-15
90
8-12
60
12-15
60
Day 2
EXERCISE
1) Hurdle Jump
60
10-15
60
90
10-15
90
15-20
60
6) EZ Bar Curl
10-12
45
7) Pulldown Abs
10-15
45
10-15
45*
2) Ring Pull Up
AMAP
90
60
12-15
90
12-15
45
12-15
45
**If you cant do high pulls do snatch grip shrugs for 3 sets of 12
Day 4
EXERCISE
12-15
60
60s
30-60
60s
30-60
60s 30-60
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.
FREQUENTLY
ASKED QUESTIONS
What if I dont have chains?
Barbell floor presses, dumbbell floor presses, close grip pushups, reverse grip bench presses on
smith machine, close grip bench presses on smith machine, or EZ bar pullover/extension combo.
You can do natural glute ham raises while kneeling on a padded surface and having someone
hold your ankles. You can also do leg curls with your feet in straps or on furniture sliders. The final
option is to set up a band around an immovable object and loop the other end around your ankles.
Sit on a chair or bench and leg curl your heels under your body, using the band as resistance.
Yes, just be sure you dont extend your knees all the way. Stop about 2-3 inches from the bottom
position. If the machine causes you any knee pain at all try a different machine or go from a lying to
a seated (or vice versa).
Yes, but know that the quads will receive far less stimulation from a box squat.
Ideally, you should use one of those pulldown machines that has double handles, which allows
you to move your arms naturally as you pull the weight down. If thats not an option use an EZ bar
attachment. The last choice would be a straight bar. If thats your only option and it bothers your
elbows or wrists just use a neutral grip attachment.
Simply do jump squats. Squat down a quarter of the way then explode and jump up as high as
you can reaching both hands overhead. Stick the landing then repeat.
Just do two different squat variations on each of the training weeks. So on Week A
you could do a front squat and on Week B you could do a goblet squat or back
squat.
You can do these with a band attached to a pull up bar. Or you can do slow motion straight leg
sit-ups.
The regular farmers walk should be done at power-walk speed. On the slow motion farmers
walk you will use lighter weights and take three seconds per step. Lift your leg up high as you step
and slowly, softly put it on the ground. Think about walking on eggshells when doing the slow
motion farmers walk. So step as quietly and lightly as you can.
What can I sub in for the sled on Day 4 if I dont have one?
High resistance sprints on a stationary bike.
Sprints on a treadmill encourage you to use a very unnatural stride. A better idea is to incline
the treadmill then turn it off. Hold on to the handles like you would during a sled push. Then, take
long, powerful strides for the prescribed amount of time.
Do them on Day 3 before the first exercise of the day. Do 4 sets of 10 seconds, resting 45 seconds
between.
Do them on Day 1 before the first exercise of the day. Do 4 sets of 10 seconds, resting 45 seconds
between.
You dont necessarily need to count the seconds but you always want to be in full control of the
weight. Two seconds is good on most exercises with a shorter range. On exercises that have a longer range of motion like a squat, pull up or overhead press, it might be closer to three seconds.
If you have only been training for a year or so Id recommend sticking closer to a three second
negative on most exercises. If youre over 40 and/or have a lot of joint pain Id also recommend
always using a slower eccentric. Finally, if there is any muscle group that you cant feel or get a
pump on, you should definitely lighten the weight and slow down the negative portion of each rep.
1) Lower the weight slowly and under control, feeling the target muscle every inch of the way
down.
2) Get a full stretch. But be sure you are only going
to the full range of movement for the muscle,
and not the exercise. There is a difference. Going beyond the muscles full range of motion
puts too much stress on the tendons and ligaments. Doing this can result in injury.
3) Dont pause at the bottom but instead rapidly reverse the motion.
4) Initiate the lifting portion with the target muscle. You should never feel it in your joints,
hips or spine. If you do the weight is too heavy or your form is off.
5) Drive the weight up forcefully but not so explosively that you take tension off the muscles or
let momentum take over.
6) Maintain constant tension throughout both the positive and negative portion of each rep.
7) Fully shorten the muscle at the top of the movement. SQUEEZE!
8) Immediately start lowering the weight, going right into the next rep. CONTINUOUS
MOVEMENT.*
*The exception to this rule would be barbell presses, squats and deadlifts. You can pause at lockout 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
Day 3
After the last exercise of the day do a 60 second stretch for the pecs, then hang from a chin up bar
for 60 seconds. Finish up with a sixty-second stretch for the triceps. The easiest way to do this is to
hold a light dumbbell overhead with arm full flexed and the dumbbell behind your head. This is the
start position of a one-arm dumbbell French press aka one-arm overhead dumbbell extension.
Day 4
After the last exercise of the day do a 60 second stretch for the glutes, hamstrings and quads, in
that order.
Ideally you would want to separate Day 1 and Day 2 with a day off in between. So the following
options would work:
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 youve got one session covered. In addition to that Id 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 thats not possible it can be
done as a second workout on any other training day that isnt the day before or the day after the primary lower body workout (Day 2).
That will be a bit excessive for a lot of people. Two HIIT sessions of 15-30 minutes is usually
enough to get the job done. But if you keep it to 10 minutes and make it a finisher immediately after
your Day 1, Day 2 or Day 3 workout it wont kill you. Aim for 20-40 second work intervals followed
by a brief rest period. Repeat at high intensity for 10 minutes. Some good choices are the stationary
bike, sled drags, swimming, jump rope, boxing, and concept 2 row machines. You can stick with just
one of those for the entire 10 minutes or break it up.
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.
Yes. Yoga is great for recovery and enhancing your mobility and flexibility. Choose one of the
lower intensity, easier, more relaxing and restorative forms of yoga. You dont want to be doing
advanced bodyweight strength training like handstand holds in yoga class. You want to be recovering from your workouts. If you stick with the easier forms of yoga you can do it 2-3 times per week
and shouldnt have any trouble.
Skip Day 4 but try to get some kind of conditioning/ HIIT training in on the weekend, if only for
10-15 minutes.
Weve already covered the benefits of low intensity cardio, yoga, and mobility work. In addition
to that I highly recommend the following recovery techniques:
Meditation
Massage
Ice baths
Epsom salt baths
Float tanks
Cyrotherapy
ART (Active Release Techniques)
MAT (Muscle Activation Techniques)
Those of you who dont have an adjustable bench will need to stack plates under the head of a
bench for the 10 degree and 30 degree incline presses. How many you use depends on how thick
your plates are. Just estimate it and make sure the angles are different. And dont stack so many
that it becomes unsafe.
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.
Bike sprints. Perform them for the same length of time as you would the sled pushes, and if you
can, do them on a bike where you can crank up the resistance. That way, you can replicate the constant tension you get on a sled and get a similar training effect.
You are better off picking a different big movement. So, one week you do Trap Bar Deadlifts and
another week you do something else. It could be a belt squat, or even a leg press. If you choose to do
a leg press, bump the reps up to 12-15 per set.
If you will only be doing Trap Bar Deadlifts as your only main lower body movement, you need to
switch up your technique each week. One week, do them in flat shoes, using the high handles with
a deadlift technique. The next week, do them in squat shoes, using the low handles and a vertical
torso so it simulates the movement of a squat more than a deadlift.
Athletic Greens
Omega 3s
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)