Introduction

With Becoming the Beast we return to a more traditional Renegade style

program, following the heavy/light system.
On the two heavy days you will have one main lift that will decrease in reps
each week for three weeks. Then you’ll switch to a different variation for the
following phase.

As always, Day 4 can be replaced with sprints, sled work or any other
variety of HIIT cardio. Or you can skip it and do yoga or mobility. Do
something active every day, though.3) Slight Decline DB Press3) Slight
Decline DB Press3) Slight Decline DB Press

Train hard and leave fear in the hearts of all those who stand in your way.

Pre Workout Warm-Ups

Always 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.

Upper Body Warm Up

1. Shoulder dislocates with a band or a broomstick: 1 x 20
2. Cat/camel: 1x10
3. KB Halo/Around the World: 1x6 each way
4. Scapular Wall Slides: 1x20
5. Half Kneeling w/Twist: 1 x 5 per side.

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
6. Upper Body Clam Shell/T Spine Opener: 1x8 each way
7. Scap Shoulder Circles: 5 circles
8. Bird Dog: 1x5 per side
9a. Band Pull Apart: 2 x 15 (using different grips)
9b. Kneeling Push Up: 2 x 8
10 YTWL: 5 each direction

Optional:
11a. Front Lever: 4 x 10 sex x 30 sec
11b. Frog Stand: 4 x 10 sec. x 30 sec.

Lower Body Warm Up

1. Ankle Mobility Wall Drill: 1 x 8 each direction
2. Alphabet with Ankles: 1 alphabet each side
3. Deep Belly Breathing w/ Cross Crawls: 1 x 6 per side
4.Side Plank/Clam Combo: 1 x 10 per side
5. Side plank: 20 sec. Per side
6. Bird Dog: 1 x 5 per side
7. Thai Sit: 1 x 10 per side
8. BW Walking lunge: 1 x 10 per leg
9.Glute bridge iso hold: 30 sec.
10. Band pull apart: 2 x 15
11. Cossack squat*: 1 x 20.
*Hold on to TRX straps or something else for support if needed.

Goals
Strength and Size

Difficulty
Intermediate

Duration
60-90 days

Workout time
30-45 minutes

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
 Phase 1

Week 1

Monday

Exercises Sets Reps Rest

1) Medicine Ball Chest Throw 3 5 60 sec.
2) Bench Press 2 10 120 sec.
3) 1 Arm 45 Deg. Incline DB Press 3 8-10 90 sec.
4) Parallel Bar Dip 1 10-12 90 sec.
5) 1 Arm Inverted JGXT Row 3 10-12 30 sec.
6) Alternate Hammer Curl 3 10-12 45 sec.

Tuesday

Mobility Circuit:
1a) Hollow Body Hold- 3 x 30s
1b) Thai Sit Switch- 3 x 30s
1c) Up Dog- 3 x 30s
1d) Cat Stretch- 3 x 30s
1e) Arch Body Hold- 3 x 30s
1f) Jefferson Curl- 3 x 30s
1g) BW Reverse Hyper- 3 x 30s
1h) Front Warrior- 3 x 30s
1i) Plank- 3 x 30s
1j) Glute Bridge- 3 x 30s
1k) Forward Flexion Iso Hold w/ Arms Spread- 3 x 30s

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
10-12 minutes of HIIT on bike, sled or hill sprints or 20-30 minutes of
steady state low intensity cardio.

Wednesday

Exercises Sets Reps Rest

1) Box Jump 3 5 60 sec.
2) Squat 2 10 120 sec.
3) Romanian Deadlift 2 10 120 sec.
4) Barbell Hip Thrust 1 12-15 90 sec.
5) Leg Press/Belt/Goblet Squat 1 12-15 120 sec.
6) Bent Over DB Row 3 10-12 60 sec.

Thursday
30 min of LISS cardio work.

Play basketball, baseball, volleyball, wiffle ball, softball, soccer, surf, run,
swim, bike, paddle, row, or whatever you need to do to get it in.

Keep your heart rate at around 60-70% of your max HR. Your Max HR is
220-your age.

So, if your 40, your max HR is 180, and you should keep your heart rate on
this day around 110-130.

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
Friday

Exercises Sets Reps Rest

1) Close Neutral Grip Chin Up 3 AMAP 120 sec.
2) Chest Supported Row 2 12-15 60 sec.
3) Rope or Band Face Pull 2 12-15 45 sec.
4) Decline Spiderman Pushup 3 10-12 90 sec.
w/Feet in JGXT
5) DB Military Press 2 10-12 90 sec.
6a) 60 Degree Incline Curl 3 10-12 30 sec.
6b) DB Triceps Extension 3 20, 15, 12 30 sec.

Saturday

Exercises Sets Reps Rest

1) 1 Leg Romanian Deadlift 2 6-8 60 sec.
2) Skater Squat 2 8-10 60 sec.
3) KB Racked Reverse Lunge 1 12-15 60 sec.
4) JGXT Leg Curl 2 15-20 90 sec.
5) 2 sec. Paused Goblet Squat 1 20 120 sec.
6a) Bent Over band Towel Row 3 12-15 30 sec.
6b) Farmer’s Walk 3 40 sec. 30 sec.

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
Week 2

Monday

Exercises Sets Reps Rest

1) Medicine Ball Chest Pass 3 5 60 sec.
2) Bench Press* 2 8 120 sec.
3) 1 Arm 45 Deg. Incline DB Press 3 8 30 sec.
4) Parallel Bar Dip 1 8-10 60 sec.
5) 1 Arm Inverted JGXT Row 3 8-10 30 sec.
6) Alternate Hammer Curl 3 8-10 45 sec.

* Use neutral grip bar, EFS Shoulder Saver, 1 board, and/or chains

Tuesday

Mobility Circuit:
1a) Hollow Body Hold- 3 x 30s
1b) Thai Sit Switch- 3 x 30s
1c) Up Dog- 3 x 30s
1d) Cat Stretch- 3 x 30s
1e) Arch Body Hold- 3 x 30s
1f) Jefferson Curl- 3 x 30s
1g) BW Reverse Hyper- 3 x 30s
1h) Front Warrior- 3 x 30s
1i) Plank- 3 x 30s
1j) Glute Bridge- 3 x 30s
1k) Forward Flexion Iso Hold w/ Arms Spread- 3 x 30s

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
10-12 minutes of HIIT on bike, sled or hill sprints or 20-30 minutes of
steady state low intensity cardio.

Wednesday

Exercises Sets Reps Rest

1) Box Jump 3 5 60 sec.
2) Squat 2 8 120 sec.
3) Romanian Deadlift 2 8 90 sec.
4) Barbell Hip Thrust 1 10-12 90 sec.
5) Leg Press/Belt/Goblet Squat 2 10-12 120 sec.
6) Bent Over DB Row 3 10-12 60 sec.

Thursday
30 min of LISS cardio work.

Play basketball, baseball, volleyball, wiffle ball, softball, soccer, surf, run,
swim, bike, paddle, row, or whatever you need to do to get it in.

Keep your heart rate at around 60-70% of your max HR. Your Max HR is
220-your age.

So, if your 40, your max HR is 180, and you should keep your heart rate on
this day around 110-130.

Friday

Exercises Sets Reps Rest

1a) Close Neutral Grip Chin Up 3 AMAP 60 sec.

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
1b) Chest Supported Row 2 8-10 60 sec.
2a) Decline Spiderman Pushup 3 10-12 45 sec.
w/Feet in JGXT
2b) Rope or Band Face Pull 2 10-12 45 sec.
3) DB Military Press 3 8-10 60 sec.
4a) 60 Degree Incline Curl 3 10-12 30 sec.
4b) DB Triceps Extension 3 20, 15, 12 30 sec.

Saturday

Exercises Sets Reps Rest

1) 1 Leg Romanian Deadlift 2 6-8 60 sec.
2) Skater Squat 2 8-10 60 sec.
3) KB Racked Reverse Lunge 1 10-12 60 sec.
4) JGXT Leg Curl 2 AMAP 30 sec.
5) 2 sec. Paused Goblet Squat 1 15 60 sec.
6a) Bent Over Banded Towel Row 3 10-12 30 sec.
6b) Farmers Walk 3 40 sec. 30 sec.

Week 3

Monday

Exercises Sets Reps Rest

1) Medicine Ball Chest Pass 3 5 60 sec.
2) Bench Press 2 6 120 sec.

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
3) 1 Arm 45 Deg. Incline DB Press 3 6 30 sec.
4) Parallel Bar Dip 1 8-10 60 sec.
1 Arm Inverted JGXT Row 3 6-8 30 sec.
6) Alternate Hammer Curl 3 6-8 45 sec.

* Use neutral grip bar, EFS Shoulder Saver, 1 board, and/or chains.

Tuesday

Mobility Circuit:
1a) Hollow Body Hold- 3 x 30s
1b) Thai Sit Switch- 3 x 30s
1c) Up Dog- 3 x 30s
1d) Cat Stretch- 3 x 30s
1e) Arch Body Hold- 3 x 30s
1f) Jefferson Curl- 3 x 30s
1g) BW Reverse Hyper- 3 x 30s
1h) Front Warrior- 3 x 30s
1i) Plank- 3 x 30s
1j) Glute Bridge- 3 x 30s
1k) Forward Flexion Iso Hold w/ Arms Spread- 3 x 30s

10-12 minutes of HIIT on bike, sled or hill sprints or 20-30 minutes of

steady state low intensity cardio.

Wednesday

Exercises Sets Reps Rest

1) Box Jump 3 5 60 sec.
2) Squat 2 6 120 sec.

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
3) Romanian Deadlift 2 6 90 sec.
4) Barbell Hip Thrust 1 8-10 90 sec.
5) Leg Press/Belt/Goblet Squat 2 8-10 120 sec.
6) Bent Over DB Row 3 8-10 60 sec.

Thursday
30 min of LISS cardio work.

Play basketball, baseball, volleyball, wiffle ball, softball, soccer, surf, run,
swim, bike, paddle, row, or whatever you need to do to get it in.

Keep your heart rate at around 60-70% of your max HR. Your Max HR is
220-your age.

So, if your 40, your max HR is 180, and you should keep your heart rate on
this day around 110-130.

Friday

Exercises Sets Reps Rest

1a) Close Neutral Grip Chin Up 3 AMAP 60 sec.
1b) Chest Supported Row 2 8-10 60 sec.
2a) Decline Spiderman Pushup 3 8-10 45 sec.
w/Feet in JGXT
2b) Rope or Band Face Pull 2 8-10 45 sec.
3) DB Military Press 3 8-10 60 sec.
4a) 75 Degree Incline Curl 3 8-10 30 sec.
4b) DB Triceps Extension 3 15, 12, 10 30 sec.

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
Saturday

Exercises Sets Reps Rest

1) 1 Leg Romanian Deadlift 2 6-8 60 sec.
2) Skater Squat 2 8-10 60 sec.
3) KB Racked Reverse Lunge 1 8-10 60 sec.
4) JGXT Leg Curl 2 AMAP 30 sec.
5) 2 sec. Paused Goblet Squat 1 10 60 sec.
6a) Bent Over Banded Towel Row 3 8-10 30 sec.
6b) Farmer’s Walk 3 40 sec. 30 sec.

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
 Phase 2
Week 1

Monday

Exercises Sets Reps Rest

1) Medicine Ball Chest Pass 3 5 60 sec.
2) 10 Deg. Incline Bench Press* 2 10 120 sec.
3) Alternating 30 Deg. Incline Db 3 10 120 sec.
Press**
4) 75 Deg. Incline DB Press 2 8-10, 6-8 60 sec.
5) Jackknife Ring Chin Up 3 8-10 120 sec.
6) Pinwheel Curl 3 6-8 45 sec.

* Use neutral grip bar, EFS Shoulder Saver, 1 board, and/or chains
** Pause non working arm at lockout

Tuesday

Mobility Circuit:
1a) Hollow Body Hold- 3 x 30s
1b) Thai Sit Switch- 3 x 30s
1c) Up Dog- 3 x 30s
1d) Cat Stretch- 3 x 30s
1e) Arch Body Hold- 3 x 30s
1f) Jefferson Curl- 3 x 30s
1g) BW Reverse Hyper- 3 x 30s
1h) Front Warrior- 3 x 30s
1i) Plank- 3 x 30s

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
1j) Glute Bridge- 3 x 30s
1k) Forward Flexion Iso Hold w/ Arms Spread- 3 x 30s

10-12 minutes of HIIT on bike, sled or hill sprints or 20-30 minutes of

steady state low intensity cardio.

Wednesday

Exercises Sets Reps Rest

1) Low Lateral Hurdle Jump 3 10 60 sec.
2) Front Squat 2 8 120 sec.
3) Snatch Grip RDL + Shrug 2 10 120 sec.
4) Barbell Hip Thrust* 1 15 90 sec.
5) Leg Press/Belt/Goblet Squat 2 12-15 120 sec.
6) Neutral Grip Seated Cable or 3 8-10 90 sec.
Band Row

* Pause for 2 seconds @ top

Thursday
30 min of LISS cardio work.

Play basketball, baseball, volleyball, wiffle ball, softball, soccer, surf, run,
swim, bike, paddle, row, or whatever you need to do to get it in.

Keep your heart rate at around 60-70% of your max HR. Your Max HR is
220-your age.

So, if your 40, your max HR is 180, and you should keep your heart rate on
this day around 110-130.

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
Friday

Exercises Sets Reps Rest

1) 1 Arm Flat DB Press w/ 40% of 2 AMAP 60 sec.
Bodyweight*
2) Ring or Angled Bar Pull Up 2 6-8 120 sec.
3a) Rope or Band Face Pull 2 10-12 60 sec.
3b) Decline Close Grip Pushup w/ 2 8-10 60 sec.
Feet in JGXT
4a) 45 Deg Incline Y-Raise** 3 8-10 30 sec.
4b) Alternate Standing Dumbbell 3 8-10 30 sec.
Curl
4c) Dead Stop EZ Bar Triceps 3 15, 12, 10 30 sec.
Extension

* Rest between arms

** Pause for 2 seconds @ top

Saturday

Exercises Sets Reps Rest

1) Glute Ham Raise or Russian Leg 2 8-10 120 sec.
Curl
2) Skater Squat 2 8-10 60 sec.
3) 1 Leg Romanian Deadlift* 2 6-8 45 sec.
4) Split Squat w/ Rear Foot in 2 8-10 45 sec.
JGXT*

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
5) Inverted Rope or Towel Row 3 8-10 60 sec.
6) 1 Arm Farmer’s Walk** 3 30 sec. 60 sec.

* Rest between legs

** Walk for 30 sec. w/ weight in 1 hand, then back with it in the other hand.
That’s 1 set. Rest 60 sec. After each set.

Week 2

Monday

Exercises Sets Reps Rest

1) Medicine Ball Chest Pass 3 5 60 sec.
2) 10 Deg. Incline Bench Press* 2 8 120 sec.
3) Alternating 30 Deg. Incline Db 3 8 120 sec.
Press**
4) 75 Deg. Incline DB Press 2 7-9, 6-8 60 sec.
5) Jackknife Ring Chin Up 3 7-9 120 sec.
6) Pinwheel Curl 3 6-8 45 sec.

* Use neutral grip bar, EFS Shoulder Saver, 1 board, and/or chains
** Pause non working arm at lockout

Tuesday

Mobility Circuit:
1a) Hollow Body Hold- 3 x 30s
1b) Thai Sit Switch- 3 x 30s
1c) Up Dog- 3 x 30s
1d) Cat Stretch- 3 x 30s

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
1e) Arch Body Hold- 3 x 30s
1f) Jefferson Curl- 3 x 30s
1g) BW Reverse Hyper- 3 x 30s
1h) Front Warrior- 3 x 30s
1i) Plank- 3 x 30s
1j) Glute Bridge- 3 x 30s
1k) Forward Flexion Iso Hold w/ Arms Spread- 3 x 30s

10-12 minutes of HIIT on bike, sled or hill sprints or 20-30 minutes of

steady state low intensity cardio.

Wednesday

Exercises Sets Reps Rest

1) Low Lateral Hurdle Jump 3 10 60 sec.
2) Front Squat 2 6 120 sec.
3) Snatch Grip RDL + Shrug 2 8 120 sec.
4) Barbell Hip Thrust* 2 12 90 sec.
5) Leg Press/Belt/Goblet Squat 2 10-12 120 sec.
6) Neutral Grip Seated Cable or 3 8-10 90 sec.
Band Row

* Pause for 2 seconds @ top

Thursday
30 min of LISS cardio work.

Play basketball, baseball, volleyball, wiffle ball, softball, soccer, surf, run,
swim, bike, paddle, row, or whatever you need to do to get it in.

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
Keep your heart rate at around 60-70% of your max HR. Your Max HR is
220-your age.

So, if your 40, your max HR is 180, and you should keep your heart rate on
this day around 110-130.

Friday

Exercises Sets Reps Rest

1) 1 Arm Flat DB Press w/ 40% of 2 AMAP 60 sec.
Bodyweight*
2) Ring or Angled Bar Pull Up 2 6-8 120 sec.
3a) Rope or Band Face Pull 2 9-11 60 sec.
3b) Decline Close Grip Pushup w/ 2 8-10 60 sec.
Feet in JGXT
4a) 45 Deg Incline Y-Raise** 3 8-10 30 sec.
4b) Alternate Standing Dumbbell 3 8-10 30 sec.
Curl
4c) Dead Stop EZ Bar Triceps 3 15, 12, 10 30 sec.
Extension

* Rest between arms

** Pause for 2 seconds @ top

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
Saturday

Exercises Sets Reps Rest

1) Glute Ham Raise or Russian Leg 2 7-9 120 sec.
Curl
2) Skater Squat 2 7-9 60 sec.
3) 1 Leg Romanian Deadlift 2 5-7 45* sec.
4) Split Squat w/ Rear Foot in 2 7-9 45* sec.
JGXT
5) Inverted Rope or Towel Row 3 7-9 60 sec.
6) 1 Arm Farmer’s Walk** 3 20 sec. 60 sec.

* Rest between legs

** Walk for 30 sec. w/ weight in 1 hand, then back with it in the other hand.
That’s 1 set. Rest 60 sec. After each set.

Week 3

Monday

Exercises Sets Reps Rest

1) Medicine Ball Chest Pass 3 5 60 sec.
2) 10 Deg. Incline Bench Press* 2 6 120 sec.
3) Alternating 30 Deg. Incline Db 3 6 120 sec.
Press**
4) 75 Deg. Incline DB Press 2 6-8, 5-7 60 sec.
5) Jackknife Ring Chin Up 3 6-8 120 sec.
6) Pinwheel Curl 3 6-8 45 sec.

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
* Use neutral grip bar, EFS Shoulder Saver, 1 board, and/or chains
** Pause non working arm at lockout

Tuesday

Mobility Circuit:
1a) Hollow Body Hold- 3 x 30s
1b) Thai Sit Switch- 3 x 30s
1c) Up Dog- 3 x 30s
1d) Cat Stretch- 3 x 30s
1e) Arch Body Hold- 3 x 30s
1f) Jefferson Curl- 3 x 30s
1g) BW Reverse Hyper- 3 x 30s
1h) Front Warrior- 3 x 30s
1i) Plank- 3 x 30s
1j) Glute Bridge- 3 x 30s
1k) Forward Flexion Iso Hold w/ Arms Spread- 3 x 30s

10-12 minutes of HIIT on bike, sled or hill sprints or 20-30 minutes of

steady state low intensity cardio.

Wednesday

Exercises Sets Reps Rest

1) Low Lateral Hurdle Jump 3 10 60 sec.
2) Front Squat 2 5 120 sec.
3) Snatch Grip RDL + Shrug 2 6 120 sec.
4) Barbell Hip Thrust* 2 10, 8 90 sec.
5) Leg Press/Belt/Goblet Squat 2 10-12 120 sec.

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
6) Neutral Grip Seated Cable or 3 8-10 90 sec.
Band Row

* Pause for 2 seconds @ top

Thursday
30 min of LISS cardio work.

Play basketball, baseball, volleyball, wiffle ball, softball, soccer, surf, run,
swim, bike, paddle, row, or whatever you need to do to get it in.

Keep your heart rate at around 60-70% of your max HR. Your Max HR is
220-your age.

So, if your 40, your max HR is 180, and you should keep your heart rate on
this day around 110-130.

Friday

Exercises Sets Reps Rest

1) 1 Arm Flat DB Press w/ 40% of 2 AMAP 60 sec.
Bodyweight*
2) Ring or Angled Bar Pull Up 2 6-8 120 sec.
3a) Rope or Band Face Pull 2 8-10 60 sec.
3b) Decline Close Grip Pushup w/ 2 8-10 60 sec.
Feet in JGXT
4a) 45 Deg Incline Y-Raise** 3 8-10 30 sec.
4b) Alternate Standing Dumbbell 3 8-10 30 sec.
Curl

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
4c) Dead Stop EZ Bar Triceps 3 15, 12, 10 30 sec.
Extension

* Rest between arms

** Pause for 2 seconds @ top

Saturday

Exercises Sets Reps Rest

1) Glute Ham Raise or Russian Leg 2 6-8 120 sec.
Curl
2) Skater Squat 2 6-8 60 sec.
3) 1 Leg Romanian Deadlift 2 5-7 45* sec.
4) Split Squat w/ Rear Foot in 2 6-8 45* sec.
JGXT
5) Inverted Rope or Towel Row 3 6-8 60 sec.
6) 1 Arm Farmer’s Walk** 3 20 sec. 60 sec.

* Rest between legs

** Walk for 30 sec. w/ weight in 1 hand, then back with it in the other hand.
That’s 1 set. Rest 60 sec. After each set.

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
 Phase 3
Week 1

Monday

Exercises Sets Reps Rest

1) Ply Push Up on Bench 3 6 60 sec.
2) 30 Deg. Incline Bench Press* 2 10 120 sec.
3) Slight Decline DB Press 2 10-12, 8-10 120 sec.
4) 1 Arm DB Clean & Press 2 10-12, 8-10 60 sec.**
5) Ring Pull Up*** 3 8-10 120 sec.
6) Alternate Hammer Curl 3 8-10 60 sec.

* Use neutral grip bar, EFS Shoulder Saver, 1 board, and/or chains
** Rest between arms
*** Use band if needed

Tuesday

Mobility Circuit:
1a) Hollow Body Hold- 3 x 30s
1b) Thai Sit Switch- 3 x 30s
1c) Up Dog- 3 x 30s
1d) Cat Stretch- 3 x 30s
1e) Arch Body Hold- 3 x 30s
1f) Jefferson Curl- 3 x 30s
1g) BW Reverse Hyper- 3 x 30s
1h) Front Warrior- 3 x 30s
1i) Plank- 3 x 30s

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
1j) Glute Bridge- 3 x 30s
1k) Forward Flexion Iso Hold w/ Arms Spread- 3 x 30s

10-12 minutes of HIIT on bike, sled or hill sprints or 20-30 minutes of

steady state low intensity cardio.

Wednesday

Exercises Sets Reps Rest

1) Prisoner Jump Squat 3 6 60 sec.
2) Trap Bar Dead or Squat 1 10 180 sec.
3) Skate Squat 2 10-12 90 sec.
4) Trap Bar, DB or BB RDL 2 10 120 sec.
5) 1 Leg Barbell Hip Thrust* 2 12-15, 8-10 60 sec.
6) Heavy AF, Cheat 1 Arm DB 2 20, 10-12 90 sec.
Row**

* Pause for 2 seconds @ top. Rest 60 sec. Between legs.

** Rest 90 sec. Between arms

Thursday
30 min of LISS cardio work.

Play basketball, baseball, volleyball, wiffle ball, softball, soccer, surf, run,
swim, bike, paddle, row, or whatever you need to do to get it in.

Keep your heart rate at around 60-70% of your max HR. Your Max HR is
220-your age.

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
So, if your 40, your max HR is 180, and you should keep your heart rate on
this day around 110-130.

Friday

Exercises Sets Reps Rest

1) 45 Deg. inc. DB Press w/ 30% of 2 AMAP 120 sec.
Bodyweight*
2a) Neutral Grip Chin Up 2 AMAP 90 sec.
2b) Paused Pushup** 2 AMAP 90 sec.
3a) Rope or Band Face Pull 3 12-15 30 sec.
3b) Lateral Raise 3 12-15 30 sec.
4a) Fat Gripz 60 Deg. Incline Curl 3 8-10 30 sec.

* Hold 30 % of BW in each hand. Round up to closest weight.

** Pause for 1 second @ both top and bottom of each rep

Saturday

Exercises Sets Reps Rest

1a) Glute Ham Raise or Russian 2 10-12 60 sec.
Leg Curl
1b) Racked* Reverse Lunge 2 10-12 60 sec.
1c) Plank Row 2 5-7 60 sec.
2a) KB Swing 2 20 45 sec.
2b) Farmers Walk 2 6-8 45 sec.
2c) Plank Row 2 5-7 60 sec.

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
3) Goblet Squat w/ 35% of BW 1 AMAP

* Do a goblet position if you don’t have 2 matching kettle bells rest between
legs.
** Walk for 30 sec. w/ weight in 1 hand, then back with it in the other hand.
That’s 1 set. Rest 60 sec. After each set.

Week 2

Monday

Exercises Sets Reps Rest

1) Ply Push Up on Bench 3 6 60 sec.
2) 30 Deg. Incline Bench Press* 2 8 120 sec.
3) Slight Decline DB Press 2 9-11, 7-9 120 sec.
4) 1 Arm DB Clean & Press 2 9-11, 7-9 60 sec.**
5) Ring Pull Up*** 3 7-9 120 sec.
6) Alternate Hammer Curl 3 7-9 60 sec.

* Use neutral grip bar, EFS Shoulder Saver, 1 board, and/or chains
** Rest between arms
*** Use band if needed

Tuesday

Mobility Circuit:
1a) Hollow Body Hold- 3 x 30s
1b) Thai Sit Switch- 3 x 30s
1c) Up Dog- 3 x 30s

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
1d) Cat Stretch- 3 x 30s
1e) Arch Body Hold- 3 x 30s
1f) Jefferson Curl- 3 x 30s
1g) BW Reverse Hyper- 3 x 30s
1h) Front Warrior- 3 x 30s
1i) Plank- 3 x 30s
1j) Glute Bridge- 3 x 30s
1k) Forward Flexion Iso Hold w/ Arms Spread- 3 x 30s

10-12 minutes of HIIT on bike, sled or hill sprints or 20-30 minutes of

steady state low intensity cardio.

Wednesday

Exercises Sets Reps Rest

1) Prisoner Jump Squat 3 6 60 sec.
2) Trap Bar Dead or Squat 1 8 180 sec.
3) Skate Squat 2 9-11 90 sec.
4) Trap Bar, DB or BB RDL 2 8 120 sec.
5) 1 Leg Barbell Hip Thrust* 2 10-12, 8-10 60 sec.
6) Heavy AF, Cheat 1 Arm DB 2 20, 10-12 90 sec.
Row**

* Pause for 2 seconds @ top. Rest 60 sec. Between legs.

** Rest 90 sec. Between arms

Thursday
30 min of LISS cardio work.

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
Play basketball, baseball, volleyball, wiffle ball, softball, soccer, surf, run,
swim, bike, paddle, row, or whatever you need to do to get it in.

Keep your heart rate at around 60-70% of your max HR. Your Max HR is
220-your age.

So, if your 40, your max HR is 180, and you should keep your heart rate on
this day around 110-130.

Friday

Exercises Sets Reps Rest

1) 45 Deg. inc. DB Press w/ 30% of 2 AMAP 120 sec.
Bodyweight*
2a) Neutral Grip Chin Up 3 AMAP 90 sec.
2b) Paused Pushup** 2 AMAP 90 sec.
3a) Rope or Band Face Pull 3 10-12 30 sec.
3b) Lateral Raise 3 10-12 30 sec.
4a) Fat Gripz 60 Deg. Incline Curl 3 8-10 30 sec.

* Hold 30 % of BW in each hand. Round up to closest weight.

** Pause for 1 second @ both top and bottom of each rep

Saturday

Exercises Sets Reps Rest

1a) Glute Ham Raise or Russian 2 9-11 60 sec.
Leg Curl
1b) Racked* Reverse Lunge 2 9-11 60 sec.

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
1c) Plank Row 2 5-7 60 sec.
2a) KB Swing 2 20 45 sec.
2b) Farmers Walk 2 30 sec. 45 sec.
2c) Plank Row 2 5-7 45 sec.
3) Goblet Squat w/ 35% of BW 1 AMAP

* Do a goblet position if you don’t have 2 matching kettle bells rest between
legs.
** Walk for 30 sec. w/ weight in 1 hand, then back with it in the other hand.
That’s 1 set. Rest 60 sec. After each set.

Week 3

Monday

Exercises Sets Reps Rest

1) Ply Push Up on Bench 3 6 60 sec.
2) 30 Deg. Incline Bench Press* 2 6 120 sec.
3) Slight Decline DB Press 2 7-9, 6-8 120 sec.
4) 1 Arm DB Clean & Press 2 7-9, 5-7 60 sec.**
5) Ring Pull Up*** 3 6-8 120 sec.
6) Alternate Hammer Curl 3 6-8 60 sec.

* Use neutral grip bar, EFS Shoulder Saver, 1 board, and/or chains
** Rest between arms
*** Use band if needed

Tuesday

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
Mobility Circuit:
1a) Hollow Body Hold- 3 x 30s
1b) Thai Sit Switch- 3 x 30s
1c) Up Dog- 3 x 30s
1d) Cat Stretch- 3 x 30s
1e) Arch Body Hold- 3 x 30s
1f) Jefferson Curl- 3 x 30s
1g) BW Reverse Hyper- 3 x 30s
1h) Front Warrior- 3 x 30s
1i) Plank- 3 x 30s
1j) Glute Bridge- 3 x 30s
1k) Forward Flexion Iso Hold w/ Arms Spread- 3 x 30s

10-12 minutes of HIIT on bike, sled or hill sprints or 20-30 minutes of

steady state low intensity cardio.

Wednesday

Exercises Sets Reps Rest

1) Prisoner Jump Squat 3 6 60 sec.
2) Trap Bar Dead or Squat 1 8 180 sec.
3) Skate Squat 2 8-10 90 sec.
4) Trap Bar, DB or BB RDL 2 6 120 sec.
5) 1 Leg Barbell Hip Thrust* 2 8-10, 6-8 60 sec.
6) Heavy AF, Cheat 1 Arm DB 2 15, 10-12 90 sec.
Row**

* Pause for 2 seconds @ top. Rest 60 sec. Between legs.

** Rest 90 sec. Between arms

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
Thursday
30 min of LISS cardio work.

Play basketball, baseball, volleyball, wiffle ball, softball, soccer, surf, run,
swim, bike, paddle, row, or whatever you need to do to get it in.

Keep your heart rate at around 60-70% of your max HR. Your Max HR is
220-your age.

So, if your 40, your max HR is 180, and you should keep your heart rate on
this day around 110-130.

Friday

Exercises Sets Reps Rest

1) 45 Deg. inc. DB Press w/ 30% of 2 AMAP 120 sec.
Bodyweight*
2a) Neutral Grip Chin Up 3 AMAP 90 sec.
2b) Paused Pushup** 2 AMAP 90 sec.
3a) Rope or Band Face Pull 3 8-10 30 sec.
3b) Lateral Raise 3 8-10 30 sec.
4a) Fat Gripz 60 Deg. Incline Curl 3 7-9 30 sec.

* Hold 30 % of BW in each hand. Round up to closest weight.

** Pause for 1 second @ both top and bottom of each rep

Saturday

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
 Exercises Sets Reps Rest
1a) Glute Ham Raise or Russian 2 8-10 60 sec.
Leg Curl
1b) Racked* Reverse Lunge 2 7-9 60 sec.
1c) Plank Row 2 5-7 60 sec.
2a) KB Swing 2 20 45 sec.
2b) Farmers Walk 2 30 sec. 45 sec.
2c) Plank Row 2 5-7 45 sec.
3) Goblet Squat w/ 35% of BW 1 AMAP

* Do a goblet position if you don’t have 2 matching kettle bells rest between
legs.
** Walk for 30 sec. w/ weight in 1 hand, then back with it in the other hand.
That’s 1 set. Rest 60 sec. After each set.

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
 Phase 4
Week 1

Monday

Exercises Sets Reps Rest

1) Medicine Ball Chest Pass 3 6 60 sec.
2) Bench Press* 2 8 120 sec.
3) 10 Deg. Incline DB Press 2 8 90 sec.
4) Barbell Clean & Press 3 8 120 sec.
5 Ring Chin Up 4 8 120 sec.
6) Rope or Towel Hammer Curl 3 8 60 sec.

* Use neutral grip bar, EFS Shoulder Saver, 1 board, and/or chains

Tuesday

Mobility Circuit:
1a) Hollow Body Hold- 3 x 30s
1b) Thai Sit Switch- 3 x 30s
1c) Up Dog- 3 x 30s
1d) Cat Stretch- 3 x 30s
1e) Arch Body Hold- 3 x 30s
1f) Jefferson Curl- 3 x 30s
1g) BW Reverse Hyper- 3 x 30s
1h) Front Warrior- 3 x 30s
1i) Plank- 3 x 30s
1j) Glute Bridge- 3 x 30s
1k) Forward Flexion Iso Hold w/ Arms Spread- 3 x 30s

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
10-12 minutes of HIIT on bike, sled or hill sprints or 20-30 minutes of
steady state low intensity cardio.

Wednesday

Exercises Sets Reps Rest

1) Hurdle Jump 3 5 60 sec.
2) Front Squat 2 8 120 sec.
3) Skate Squat 2 8 90 sec.
4) DB RDL 2 8 120 sec.
5) 1 Leg Barbell Hip Thrust* 2 8 60 sec.
6) Dead Stop 1 Arm DB Row** 4 8 45 sec.

* Pause for 2 seconds @ top. Rest 60 sec. Between legs.

** Rest 45 sec. between arms

Thursday
30 min of LISS cardio work.

Play basketball, baseball, volleyball, wiffle ball, softball, soccer, surf, run,
swim, bike, paddle, row, or whatever you need to do to get it in.

Keep your heart rate at around 60-70% of your max HR. Your Max HR is
220-your age.

So, if your 40, your max HR is 180, and you should keep your heart rate on
this day around 110-130.

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
Friday

Exercises Sets Reps Rest

1a) Weighted Ring Push Up 3 10 60 sec.
1b) 45 Deg Incline DB Row 3 10 60 sec.
2a) Hammer Grip Face Pull 3 12 60 sec.
2b) Landmine Press 3 10 60 sec.
3a) EZ Bar Reverse Curl 4 12 30 sec.
3b) EZ bar Lying Triceps 4 15 30 sec.
Extension*

* Lower weight behind head

Saturday

Exercises Sets Reps Rest

1a) Glute Ham Raise or Russian 3 10 45 sec.
Leg Curl
1b) Body Saw* 3 15 45 sec.
2a) Goblet Walking Lunge 3 12 45 sec.
2b) Pronated Inverted Row 3 12 45 sec.
3) 1 Arm Farmer’s Walk** 3 30 sec. 45 sec.

* Use sliders or JGXT or TRX

** Do 30 sec. On 1 arm, then switch arms and do 30 on the other. That’s
one set.

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
Week 2

Monday

Exercises Sets Reps Rest

1) Medicine Ball Chest Pass 3 6 60 sec.
2) Bench Press* 2 6 120 sec.
3) 10 Deg. Incline DB Press 2 6 90 sec.
4) Barbell Clean & Press 3 7 120 sec.
5 Ring Chin Up 4 7 120 sec.
6) Rope or Towel Hammer Curl 3 7 60 sec.

* Use neutral grip bar, EFS Shoulder Saver, 1 board, and/or chains

Tuesday

Mobility Circuit:
1a) Hollow Body Hold- 3 x 30s
1b) Thai Sit Switch- 3 x 30s
1c) Up Dog- 3 x 30s
1d) Cat Stretch- 3 x 30s
1e) Arch Body Hold- 3 x 30s
1f) Jefferson Curl- 3 x 30s
1g) BW Reverse Hyper- 3 x 30s
1h) Front Warrior- 3 x 30s
1i) Plank- 3 x 30s
1j) Glute Bridge- 3 x 30s
1k) Forward Flexion Iso Hold w/ Arms Spread- 3 x 30s

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
10-12 minutes of HIIT on bike, sled or hill sprints or 20-30 minutes of
steady state low intensity cardio.

Wednesday

Exercises Sets Reps Rest

1) Hurdle Jump 3 5 60 sec.
2) Front Squat 2 6 120 sec.
3) Skate Squat 2 7 90 sec.
4) DB RDL 2 6 120 sec.
5) 1 Leg Barbell Hip Thrust* 2 7 60 sec.
6) Dead Stop 1 Arm DB Row** 4 7 45 sec.

* Pause for 2 seconds @ top. Rest 60 sec. Between legs.

** Rest 45 sec. between arms

Thursday
30 min of LISS cardio work.

Play basketball, baseball, volleyball, wiffle ball, softball, soccer, surf, run,
swim, bike, paddle, row, or whatever you need to do to get it in.

Keep your heart rate at around 60-70% of your max HR. Your Max HR is
220-your age.

So, if your 40, your max HR is 180, and you should keep your heart rate on
this day around 110-130.

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
Friday

Exercises Sets Reps Rest

1a) Weighted Ring Push Up 3 8 60 sec.
1b) 45 Deg Incline DB Row 3 8 60 sec.
2a) Hammer Grip Face Pull 3 10 60 sec.
2b) Landmine Press 3 8 60 sec.
3a) EZ Bar Reverse Curl 4 10 30 sec.
3b) EZ bar Lying Triceps 4 12 30 sec.
Extension*

* Lower weight behind head

Saturday

Exercises Sets Reps Rest

1a) Glute Ham Raise or Russian 3 8 45 sec.
Leg Curl
1b) Body Saw* 3 12 45 sec.
2a) Goblet Walking Lunge 3 10 45 sec.
2b) Pronated Inverted Row 3 10 45 sec.
3) 1 Arm Farmer’s Walk** 3 30 sec. 45 sec.

* Use sliders or JGXT or TRX

** Do 30 sec. on 1 arm, then switch arms and do 30 on the other. That’s
one set.

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
Week 3

Monday

Exercises Sets Reps Rest

1) Medicine Ball Chest Pass 3 6 60 sec.
2) Bench Press* 1 5 120 sec.
3) 10 Deg. Incline DB Press 2 6 90 sec.
4) Barbell Clean & Press 2 6 120 sec.
5 Ring Chin Up 3 5 120 sec.
6) Rope or Towel Hammer Curl 3 6 60 sec.

* Use neutral grip bar, EFS Shoulder Saver, 1 board, and/or chains

Tuesday

Mobility Circuit:
1a) Hollow Body Hold- 3 x 30s
1b) Thai Sit Switch- 3 x 30s
1c) Up Dog- 3 x 30s
1d) Cat Stretch- 3 x 30s
1e) Arch Body Hold- 3 x 30s
1f) Jefferson Curl- 3 x 30s
1g) BW Reverse Hyper- 3 x 30s
1h) Front Warrior- 3 x 30s
1i) Plank- 3 x 30s
1j) Glute Bridge- 3 x 30s
1k) Forward Flexion Iso Hold w/ Arms Spread- 3 x 30s

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
10-12 minutes of HIIT on bike, sled or hill sprints or 20-30 minutes of
steady state low intensity cardio.

Wednesday

Exercises Sets Reps Rest

1) Hurdle Jump 3 5 60 sec.
2) Front Squat 1 5 120 sec.
3) Skate Squat 2 6 90 sec.
4) DB RDL 2 5 120 sec.
5) 1 Leg Barbell Hip Thrust* 2 6 60 sec.
6) Dead Stop 1 Arm DB Row** 3 6 45 sec.

* Pause for 2 seconds @ top. Rest 60 sec. between legs.

** Rest 45 sec. between arms

Thursday
30 min of LISS cardio work.

Play basketball, baseball, volleyball, wiffle ball, softball, soccer, surf, run,
swim, bike, paddle, row, or whatever you need to do to get it in.

Keep your heart rate at around 60-70% of your max HR. Your Max HR is
220-your age.

So, if your 40, your max HR is 180, and you should keep your heart rate on
this day around 110-130.

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
Friday

Exercises Sets Reps Rest

1a) Weighted Ring Push Up 2 8 60 sec.
1b) 45 Deg Incline DB Row 2 8 60 sec.
2a) Hammer Grip Face Pull 2 10 60 sec.
2b) Landmine Press 2 8 60 sec.
3a) EZ Bar Reverse Curl 2 10 30 sec.
3b) EZ bar Lying Triceps 2 12 30 sec.
Extension*

* Lower weight behind head

Saturday

Exercises Sets Reps Rest

1a) Glute Ham Raise or Russian 2 8 45 sec.
Leg Curl
1b) Body Saw* 2 10 45 sec.
2a) Goblet Walking Lunge 2 10 45 sec.
2b) Pronated Inverted Row 2 10 45 sec.
3) 1 Arm Farmer’s Walk** 2 30 sec. 45 sec.

* Use sliders or JGXT or TRX

** Do 30 sec. on 1 arm, then switch arms and do 30 on the other. That’s
one set.

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com
Week 4

WEEK 4 IS A DELOAD WEEK. Repeat week 3 but reduce all weights by

20%-25%. Or just take the week off

Copyright © Jason Ferruggia. 2018

www.RenegadeStrengthClub.com