This is the companion to my workout plan video. [Watch it here] https://youtu.be/VmGkCVadGWY for the full story.
Years ago I hack squatted over 700 pounds. This month, walking back into the gym at 350 pounds, my first set was 175.
That wasn’t weakness. It was the plan.
My muscles remember what they used to do. My joints and tendons haven’t done anything like it in a long time, and they’re the part that gets hurt when you come back too fast. On top of that, I spent time in the hospital a few months ago with cellulitis in my leg. The fastest way to wreck this whole comeback is an injury in week one. So I started light on purpose, and I’m building up slowly from there.
Quick ground rules: I’m not a doctor or a trainer. I’ve been cleared by my doctor to exercise, and this is the plan I built around my own goals, my size, and my schedule. Use it as a starting point, not a prescription. Build yours around where you are.
Here’s the whole thing.
How it’s set up
Three full-body workouts (A, B, and C), done in order, every other day. That works out to 3 or 4 sessions a week.
Why full-body: my schedule moves around a lot. When every session hits everything, a missed day doesn’t mean a muscle group gets skipped.
Mostly free weights. Barbells and dumbbells work the stabilizing muscles too, not just the main one. I use machines where they’re the smart choice.
Strength first. Main lifts are 5–8 reps, accessories are 8–10. When I hit the top of the rep range on every set with clean form, I add a little weight next time.
Workout A: squat focus
Hack squat: 3 sets of 5–8
Barbell bench press (safety bars set): 3 sets of 5–8
Bent-over dumbbell row: 3 sets of 5–8
Dumbbell Romanian deadlift: 3 sets of 8–10
Seated dumbbell shoulder press: 3 sets of 8–10
Dumbbell curl: 2 sets of 8–10
Calf raise: 3 sets of 8–10
Ab crunch: 3 sets of 8–10
Workout B: deadlift and pull focus
Deadlift: 3 sets of 5–8
Standing overhead press: 3 sets of 5–8
Lat pulldown (building toward pull-ups): 3 sets of 5–8
Leg press: 3 sets of 5–8
Incline dumbbell bench press: 3 sets of 8–10
Seated cable row: 3 sets of 8–10
Tricep rope pushdown: 2 sets of 8–10
Leg curl: 3 sets of 8–10
Workout C: press and carry focus
Goblet squat: 3 sets of 5–8
Flat dumbbell bench press: 3 sets of 5–8
One-arm dumbbell row: 3 sets of 5–8 per arm
Leg extension: 3 sets of 8–10
Kettlebell swing: 3 sets of 15
Farmer’s carry: 3 trips of 30–40 yards
Dumbbell lateral raise: 2 sets of 8–10
Back extension: 3 sets of 8–10
Rest about 2 minutes between sets on the big lifts and 45–90 seconds on everything else. Warm up with 5 minutes of easy cardio and a couple of light sets before your first heavy lift.
My week-one numbers (heaviest set)
Hack squat: 215 lbs
Deadlift: 85 lbs
Overhead press: 65 lbs
Lat pulldown: 85 lbs
Leg press: 217 lbs
Yes, an 85-pound deadlift. I could lift more. That’s the point. Week one is for finding where you are, not proving where you used to be.
I already changed the plan
The first version had back squats, walking lunges, and hanging knee raises. At my size right now, I wasn’t comfortable with them, so I swapped in the hack squat, leg press, and leg curl. I’ll work those original exercises back in as I get lighter and stronger.
That’s not quitting on the plan. That’s the plan working. The best plan isn’t the perfect one. It’s the one you’ll actually do. Start where you are, not where you think you should be.
Cardio: why I’m not running yet
Right now my cardio is about 10,000 steps a day between work and the gym. At 350 pounds, that’s plenty for weight loss, and it’s easy on my knees. I won’t start running until I’m under 300 pounds. When I get there, the cardio ramps up and the first 5K goes on the calendar.
Where this is going
All of this is the foundation for two big goals:
Kokoro. SEALFIT’s 50-hour crucible, modeled on Navy SEAL Hell Week. I’m committed to it, and I’ll be 50 when I take it on. Why I’d put myself through something like that gets its own video on Sunday, October 25.
American Ninja Warrior. I’ve watched it for years. I’m not promising it. I’m just saying it out loud.
And if you want to build a plan like this for yourself, I’m making a video that walks through exactly how I built mine, step by step. That’s coming in November.
Every month I’ll show you my numbers: what’s working, what isn’t, and what I changed.
▶️ Watch the video: https://youtu.be/VmGkCVadGWY
— Brad
