+1 Weekly Training Loadout
SIX FREE workouts to mix and match to your schedule
“You do not follow me because I am the strongest…You do not follow me because I am the brightest…You follow me because you do not know where you are going. I do.”
-Darrow O’Lykos | Pierce Brown, Red Rising
Welcome to your +1 Training Drop.
This isn’t a perfectly customized program — it’s a simple, effective framework to get you moving, no matter your schedule or equipment. You’ll get 2 gym workouts, 2 bodyweight sessions, and 2 conditioning options each week.
How you use them is up to you, below is a few options but the combinations are endless, i encourage you to make this your own:
Follow it as a 6-day plan.
Combine 2 of the 3 into 3 powerful sessions.
Or just pick one and get your +1 for the day.
Substitute one of your regular workouts for a quicker or more convenient option.
The goal isn’t perfection. The goal is progress.
Add up the +1’s, day by day — we stack the streaks that build real results.Gym
Gym Workout 1 — Full Body Strength
Squat Pattern — 2-4 sets of 5–8 reps (any barbell squat, goblet squat, machine squat, lunges, leg press etc.)
Push Pattern — 2-4 sets of 5–10 reps (bench press/overhead press variations, machine presses, dips etc.)
Pull Pattern — 2-4 sets of 5–10 reps (Lat Pull downs, rows, pull up variations etc.)
Carry Variation — 3–4 x 30–60 sec carries (farmer carries variations, sandbags, sleds etc.)
→ Load up. Move with control. Focus on quality movement.
Gym Workout 2 — Full Body Strength
Hinge Pattern — 2-4 sets of 5–8 reps (deadlift varitions, hamstring machine, glute bridges, kettlebell swings etc.)
Push Pattern — 2-4 sets of 5–10 reps (bench press/overhead press variations, machine presses, dips etc.)
→ Pick a different variation from the first gym workout.
Pull Pattern — 2-4 sets of 5–10 reps (Lat Pull downs, rows, pull up variations etc.)
→ Pick a different variation from the first gym workout.Carry Variation — 3–4 x 30–60 sec carries (farmer carries variations, sandbags, sleds etc)
→ Load up. Move with control. Focus on quality movement.
Bodyweight Workout 1 — At home/No equipment
Complete 3–5 rounds of:
Push-Ups x 15–20
Air Squats x 20–30
Plank Hold x 30–60 sec
Glute Bridge x 20
Hollow Hold x 20–30 sec
→ Minimal rest between movements.
Bodyweight Workout 2 — At home/No equipment options
Complete 4–6 rounds of:
Jump Squats x 10
Hand Release Push-Ups x 10
Reverse Lunges x 12 per leg
V-Ups x 15
Wall Sit x 30–45 sec
→ Minimal rest between movements.
Conditioning Workout 1 — Cardio Sampler Platter
Pick one to five of these variations. There is no correct amount. If you want to do 30 minutes of one thing or 5-6 minutes of five different things that’s totally okay.
THE KEY: No matter what method(s) you pick, keep this an easy pace, you should be able to breathe mostly out of your nose or carry on light conversation. If you are gasping for breath it’s way to intense. Slow and Steady burn.
The options for cardio are endless but here is some general options and some of my personal favorites:
Running, jogging, power walking
Rucking/ Weighted Walks
Biking
Rowing
Stair master/ Incline treadmill
Boxing/Combat sport work
ANY SPORT, JUST GET OUT THERE IN MOVE!!!!
Conditioning Workout 2 — 1|2|3 method
1 minute of hard or medium pace, 2 minutes of medium or light pace, 3 minutes of light pace or rest.
Complete 4–6+ rounds of:
Protocol:
If you are more advanced I recommend doing: 1:hard | 2:medium | 3:light
If you are new to cardio or not feeling 100% I recommend doing: 1:medium | 2:light | 3:rest
Method:
Similar to above you can pick any method. this time you will only do 1 method for the entire time though so pick something you enjoy or can do for an extended period of time.
This is Your +1 Blueprint
Mix & match based on your time, energy, and equipment.
Pair a gym workout with a conditioning finisher.
Do a bodyweight circuit when you're short on time.
Build your week however you need—but commit to the work.
The streak grows one session at a time.
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