Squat/Pull/Press: A 4-Week Strength Challenge

Squat/Pull/Press: A 4-Week Strength Challenge

The first thing you need to do is decide what your goals are with this exercise routine. You might want to get stronger or you might just like the challenge of working out three times per week for four weeks. Whatever it is, make sure that you have a good reason why you would choose this type of training. If you don’t have any specific reasons, then just go ahead and pick one.

You will start off with two workouts per day where you perform a set of each exercise for 20 seconds. After completing these sets, rest for five minutes before starting another set. Resting between sets is very important because if not, your muscles won’t recover properly from the work done during the previous workout.

After doing all the sets, rest for 15 minutes and repeat this cycle until you complete the whole routine. There are no breaks in between these workouts. When you feel ready, you can increase the number of days per week to three or even four. This is up to you though.

As always, try to keep your weight at least equal to your one rep max (1RM). If you’re a beginner, you can start even lower than your 1RM because the weight you use will be insignificant compared to your current strength.

If you feel lightheaded or dizzy during a set, then you should probably stop. If this persists, find your pulse and see if it is extremely fast. If it is faster than normal and you are feeling nauseous and have blurry vision, then get yourself to a hospital to get it checked out immediately.

If you have any questions at all, feel free to contact me any time. I will try my best to get back to you as soon as possible. You can also find more information about this routine on my website listed below.

Thanks for the column and keep up the good work!


Greg Merrick

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Squat/Pull/Press: A 4-Week Strength Challenge


Hi everyone! Thanks for reading another edition of the column. This month we’re going to talk about a routine that is perfect for people who don’t have a lot of time to train, but still want to make progress. In fact, this routine can be done in as little as twenty minutes three times a week! Before we get into the routine, let’s talk a little bit about the synergistic effects of strength training.

Your body is made up of many different systems that work together to keep you alive. When one system strengthens, some other aspect of your life typically gets better as a result. For example, when you build up your muscular strength and endurance through hard training, not only do your muscles get stronger and look better, but your whole body works more efficiently.

One of the best things about getting into heavy training is that it’s like a drug. The more you do it, the more you want to do it. You’ll notice things like walking up stairs gets easier, your metabolism increases so you can eat a little more, and everyday activities like carrying groceries or playing with your kids becomes easier as your muscular strength and endurance increases. This happens because your body has become a more efficient machine as a result of all the new muscle you’ve gained.

Your strength training routine should be simple and straightforward. The simpler, the better. You don’t need to focus on a lot of variety; you just need to focus on getting really strong at a few compound exercises. This routine uses only four exercises: The deadlift, squat, bench press, and military press. That’s it.

There are many great strength building exercises, but it is much easier to get strong on fewer exercises. Over the years, these four have proven to be the most effective for building overall strength. In fact, there is a table of all-time greats in powerlifting and this is the list of the exercises they had the most success with.

You can read more about the specifics on form and technique for each exercise on my website (listed below). For now, here are the basics:

Squat/Pull/Press: A 4-Week Strength Challenge - | Gym Fit Workout

Warm up with light cardio or jumping jacks for 5-10 minutes.

Perform the following sets for the given reps:

Squat: 5 sets of 5 reps

Bench Press: 5 sets of 5 reps

Military Press: 5 sets of 5 reps

Deadlift: 1 set of 5 reps

By keeping the reps low and focusing on quality form you’re giving your body enough of a challenge to force it to get stronger, but not putting yourself at risk of injury. If you choose to add in the optional fourth exercise, then do 3 sets of 5 reps of barbell rows.

The routines are written for six days with a day of active recovery in there for every four days of strength training. On the days that you’re not working out, get plenty of rest and eat plenty of food to give your body the energy it needs to rebuild tight.

Strength training is just like any other sport – you have practices and games. In this case, practices consist of your weight training and active recovery and your games are your athletic events where you can test your new strength and endurance.

Many people attempt to play and practice their sport 7 days a week, but professionals and college athletes have been know to take up to two days off from their sport for every one day they participate. If you’re serious about getting stronger and faster, then apply the same logic here as you would with your games.

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Remember, effective strength training is simple and straightforward. It’s your rest and nutrition that are going to make the biggest difference in how successful you are at this goal.

This is a six-day program. On game days or other days where you don’t have time to work out, take off. If you’re an avid athlete and you’re playing everyday, then take off twice as much as you play. Be smart.

The program:

Monday: strength training

Tuesday: off

Wednesday: practice or game day

Thursday: off or light cardio

Friday: practice or game day

Saturday: practice or game day

Squat/Pull/Press: A 4-Week Strength Challenge - GYM FIT WORKOUT

Sunday: off

Repeat cycle

You can also switch the days around if Monday is not your favorite day to start the week.

The exercises and sets and reps stay the same, you just shift the days around.

You can also add in cardio whenever you have extra time on your hands. In addition to the bonus cardio days built into the program above, you can also do some light jogging, swimming, biking, or anything else that gets your blood pumping for at least 20-30 minutes a few times a week.

The nice thing about the strength training plan that I’ve laid out for you here is that it works for everyone from weekend warriors to professional athletes.

Whatever your reason, if you follow this plan, you’re going to get stronger and faster than you are right now without killing yourself in the process.

Make it happen!

Daniel is a former Navy SEAL and veteran of Afghanistan and Iraq. He also has a BS in Political Science and a Minor in International Studies. He is currently writing a book about how to get accepted into the military as a high school or college student, how to prepare for and pass the military entrance tests, and how to improve your chances of being accepted into one of the special operations units so many of us want to be a part of.

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To learn more, check out:

How to get accepted into the military

How to increase your strength & fitness for the military and special operations

How to increase your Chances of being accepted into a Special Operations unit

How to PT Test and Recommended PT Programs for Special Operations Candidates

Home Gym Equipment for Under $500

Home Gym Equipment for Under $1,000

How to Train for the Military Physical Fitness Test (MPFT)

Bare Essentials Equipment for Home Training

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Filed under: Army, Special Ops Workouts, Stength Training

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Obtaining a “six-pack” is one of the goals of many people who work out. However, for many people that goal seems to be elusive and unattainable. Don’t worry; this article will give you information on how to achieve that goal. By following these steps you will have defined abdominal muscles in no time.

Before working out your abs, you should first do a five to ten minute warm-up. This could be jogging on the spot, jumping jacks or just simple stretching. After your warm-up, you should then start on the main part of the ab workout.

All of these exercises should be performed in a slow and controlled manner. The phrase “no pain no gain” should not be used when working out your abs because this can lead to injury. You should stop at the first sign of pain. It is also important to permit your muscles to recover for at least 48 hours before working them out again. This will help prevent muscle soreness and injury.

With these steps followed you are on your way to a defined six-pack! Get started today!

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Dieting plays a large role in having a defined six-pack. If you want to have a lean stomach, you will need to keep the fat away from that region of your body. Here are some tips for keeping the fat away and making your ab muscles more pronounced:

Choose Pasta Over Rice: Although they are both good sources of carbohydrates, pasta is better than rice when you want to get a defined stomach.


Because rice creates fat, and as we already know we want to keep the fat away from that area.

The pasta you choose is also very important to keeping the fat away. Choose whole wheat pasta over regular pasta.


Because whole wheat pasta has more nutrients and fiber than its regular counterpart and will leave you feeling fuller longer.

This way you will not have any cravings for junk food since you will feel satisfied from the whole wheat pasta.

Steer Clear Of Sugar: Sugar is one of the main causes of weight gain. The more sugar you take in, the more your body stores fat. Simple as that. So when on a diet to get a six-pack, make sure to steer clear of desserts and candy.

Steer Clear Of Carbonated Drinks: These drinks may taste good going down, but they are horrible for your stomach in the long run. Not only do they have a lot of sugar, but the gas that is produced from them can make you look like you have a big stomach.

If you really like the taste of these drinks, I recommend cutting down on how often you have them and only drinking them in small amounts.

Limit Your Meals: You may be thinking that by eating more you will get bigger and your stomach will expand making your abs less defined. This is true to a certain extent, but if you only eat 2-3 meals a day your body won’t have enough time to store the fat from the large meals and will eventually start burning the fat directly resulting in a leaner stomach.

Plus, eating 6 times a day can sometimes be a hassle.

Who really has time to eat that many times a day?

By limiting your meals, your diet will be much simpler and easier to follow.

So to sum it up: pasta, whole wheat pasta, avoid desserts and candy, drink less carbonated drinks, and only eat 2-3 times a day.

Squat/Pull/Press: A 4-Week Strength Challenge - | Gym Fit Workout

This is the most important part of having a defined six-pack. Without doing this, none of the above will matter. So make sure to do this part without fail!

There you have it folks. The key to having a defined six-pack. All of this may seem like a lot of work, but if you really want that six-pack and are willing to put in the time and effort, then your dream can become a reality. Good luck!

~Seth Olenick~

Dieting is boring, hard, and sometimes you just don’t have the motivation to do it. But with these tips you can learn how to trick your mind into dieting so you can achieve the body of your dreams!

1. Tell people you are on a diet: One of the best things you can do to lose weight is tell everyone you are on a diet.


Because you will feel embarrassed if you go off of it. It is human nature that if other people know you are doing something, you will be less likely to go against it. So tell all of your friends, coworkers and family that you are on a diet.

2.Hang pictures of models: Studies have shown that if you hang pictures of skinny people on your wall it will cause you to lose weight. This works because when you are hungry and want to eat, you will see the pictures and it will remind you of your goals.

3.Watch television: Nothing makes you not want to eat than watching a show about starving children in Africa or other horrible living conditions. By watching shows like this, you will feel blessed with your current situation and not want to ruin it by going off your diet.

4.Look at old pictures of yourself: Another great motivator to keep you on your diet is to look at old pictures of yourself. This will remind you of how you used to look and cause you to lose sight of your goals.

5.Hang out with fat people: It may sound mean, but if you have fat friends, this can be a great way to stay on track. Seeing them eat will make you not want to eat and seeing them exercise will motivate you to do it more.

6.Get a trainer: Hiring a personal trainer is a great way to stick to your diet plan. First of all, the money that you are wasting on your trainer you are not going to eat. Second, they are there to motivate you when you feel like collapsing.

Squat/Pull/Press: A 4-Week Strength Challenge - gym fit workout

7.Don’t go on diets: Diets don’t work. By going on a diet, you are setting yourself up for failure because diets are temporary. Instead of going on a diet, make eating healthy and exercise a lifestyle. Once it’s a lifestyle, you won’t ever want to return to your old habits.

8.Cut off food groups: By cutting off food groups you are making your life much harder and more miserable, which will cause you not to want to eat because of the difficulty of eating.

9.Pray: Praying is proven to make you a more spiritual and happier person. If you are happy with yourself, chances are you will not want to ruin it by eating fast food all the time.


Sources & references used in this article:

Breaking Muscle UK by A Read, KV Barbells – breakingmuscle.com

Get Your Mojo Back: 5 Real-Life Tips for the Sleep Deprived by C Kobernik – breakingmuscle.com