The 3-day accelerated strength building plan for workout partners

For some of us, walking into a workout with the confidence that we’re going to give it our all comes naturally. And quite honestly—going solo is preferred. Who needs those distractions between sets, right? You know what we’re talking about—where those rest periods that were slated to be 30 seconds turn into 3:30.

On the other hand—some of us like to work off someone else’s energy, or have our intensity or commitment challenged.

Eric and Ryan Johnson, aka @SonsofStrength on Instagram are brothers—and training partners—that thrive off rivalry in the gym. The following program is a 3-day plan that was designed for training partners—or rivals—depending on how you look at it. And 3 days is the perfect amount of time together—no matter how much you love and or hate each other.

Make sure you’re following HFP on Instagram, Facebook, and Twitter. Also give a follow to Eric and Ryan @SonsofStrength

DAY ONE: Chest, Back & Arms

Warm-up
Partner Med Ball Chest Pass 2 x 10
Band Pull Apart 2 x 15

A1: DB Flat Press 9/7/5+ (71% 75% 79%)
A2: 1 Arm DB Row 3 x 10

B1: Barbell Incline Press (Japanese Drop Set) 2 x (5,5,5,5)
B2: Landmine Row (Japanese Drop Set) 2 x (5,5,5,5)

C1: Partner Resisted DB Fly 3 x12
D1: Skullcrushers 4×8-10
D2: Seated DB Incline Curl 4×10-12

DAY TWO: Legs & Abs

Warm-up
Squat Jump 3 x 5
Spiderman Lunge with Rotation 3 x 3 each side

A1: Front Squat 9/7/5+ (71% 75% 79%)

B1: Sumo Deadlift (Japanese Drop Set) 2 x (5,5,5,5)

C1: DB Romanian Deadlift 3 x 12
C2: DB Reverse Lunge 3 x 8 each

D1. Ball Leg Curls w/ Band 3 x 15

E1: AB Wheel Rollout 3 x 10-20
E2: Reactive Band Punch Out 3 x 20s each

DAY THREE: Back, Shoulders & Arms

Warm-up
Partner Med Ball Side Toss 2×5 each
Bear Crawl 2×20 yards

A1: Neutral Grip Pull Up Ladder 2×1-Max

B1: Arm DB Shoulder Press 9/7/5+ (71% 75% 79%)
B2: Wide Grip Lat Pulldown 3 x 10

C1: BB Military Press (Japanese Drop Set) 2 x (5,5,5,5)
C2: Seated Row (Japanese Drop Set) 2 x (5,5,5,5)

D1: DB Lateral Raise 3 x 10-12
D2: Meadows Rear Delt Swings 3 x 25,20,15

E1: Overhead Tricep Extension 2 x 20-25
E2: Cable Curl 2 x 20-25