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The Ideal Program

Peak Performance

Train Smart. Train Efficient. Train for Total Domination.
Most people train like amateurs—too much fluff, too little strategy. They waste hours in the gym, chasing the pump, throwing random workouts together, and wondering why they’re not seeing results.

This program is different.

It’s designed for maximum strength, endurance, and efficiency—a full-body system that builds muscle, boosts energy, and keeps you in peak condition without wasting your time.
The best part? It’s only 5 days a week, with no session over an hour.

If you’re serious about results, follow this to the letter. If not, go back to your treadmill and keep hoping.

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  • Monday – Explosive Power & HIIT (30 min)

  • Tuesday – Lower Body Strength & Mobility (60 min)

  • Wednesday – Endurance & Recovery (45 min)

  • Thursday – Small Muscles & Stability (60 min)

  • Friday – Upper Body Power (60 min)

  • Saturday & Sunday  – Active Recovery or Full Rest

Program Overview

Let's Jump In...

MONDAY: Explosive Power & HIIT (30 min)

  • Warm-Up (10 min walk)

  • Sprint Intervals – 30 sec sprint, 30 sec walk (5 rounds)

  • Kettlebell Swings – 15 reps

  • Jump Squats – 12 reps

  • Push-Ups – 15 reps

  •  Medicine Ball Slams – 15 reps

Why it works: This session builds explosive power, cardio endurance, and muscular efficiency; all in half an hour.

TUESDAY: Lower Body Strength & Mobility (60 min)

  • Warm-Up (10 min walk)

  • Barbell Squats – 4x5

  • Romanian Deadlifts – 3x8

  • Bulgarian Split Squats – 3x10 each leg

  • Seated Hamstring Curls – 3x12

 Why It Works: Strength starts from the ground up. This session builds raw power, stability, and injury-proof mobility.

  • Hip Flexor Stretch – 30 sec each side

  • Deep Squat Hold – 45 sec

WEDNESDAY: Endurance & Recovery (60 min)

 Why It Works: This session enhances endurance, promotes recovery, and conditions the body for long-term performance.

  • Walk or Hike – 60 min steady pace

  • Cycling – 60 min steady pace

  • Rowing Machine – 60 min steady pace

Pick One of the Following:

THURSDAY: Small Muscles & Stability (60 min)

  • Warm-Up (10 min walk)

  • Dumbbell Lateral Raises – 3x12

  • Face Pulls – 3x12

  • Hammer Curls – 3x12

  • Triceps Dips – 3x12

  • Hanging Leg Raises – 3x12

  • Farmer’s Carries – 3 rounds, 30 sec each

Why it works: Shoulder stability, grip strength, and arm endurance—this is what separates powerful movers from weaklings.

FRIDAY: Upper Body Power (60 min)

  • Warm-Up (10 min walk)

  • Barbell Bench Press – 4x5

  • Pull-Ups – 3x8

  • Overhead Press – 3x8

  • Barbell Rows – 3x10

  • Dips – 3x12

 Why It Works: These are the foundational lifts that build real strength and size.

SATURDAY & SUNDAY: Active Recovery or Rest

  • If you feel good, do light movement—walking, stretching, or mobility work.

  • If you feel worn out, rest completely.

 Why It Works: Recovery isn’t weakness—it’s where strength is built. Train smart.

The Blueprint Is Here. Now Execute.

This isn’t just a workout plan. It’s a system for becoming unstoppable.

You’ll build muscle, shred fat, increase endurance, and move better than ever before. But none of that happens if you don’t take action.

Now...

  • Dial in your diet. Read the full article on diet here.​

  • Go beyond the basics. Join The Vanguard for a deeper breakdown, including advanced strategies, troubleshooting, and personalized support.

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