Redemption/24 is the 2024 version of the original Redemption (2016) program. The goal with this updated version was to maintain the original, and most important message of the program, but redesign the workouts so they’re accessible for different age groups and fitness levels.
Redemption is where the true challenge lies not in the workouts themselves, but in the commitment to your deeper self. This program is more than a path to physical strength — it’s a gateway to rediscovering your inner fortitude and realigning with your core identity.
Enduring Redemption, you’ll feel tired, you’ll feel sore, but more importantly, you’ll feel an awakening of a powerful, confident spirit within. This isn’t just a fitness regimen — it’s a transformative experience that transcends the gym and seeps into every facet of your life.
Inspired by a personal journey of losing and finding oneself again, Redemption is for anyone who’s ever felt adrift, seeking a way back to their true path. It’s a testament to the power of self-commitment, a reminder that the strength gained through this program is a strength that can reshape your entire life.
Motivational mantras do not define this journey, the essence of Redemption is felt in every lift, every push, and every stride forward. It’s a silent yet powerful affirmation that if you can commit to this, if you can see it through, there’s nothing in life you can’t achieve.
Redemption is not just about building muscles or endurance — it’s about constructing a resilient, unyielding spirit. It’s about the triumph of the human will, the celebration of inner strength, and the realization that true power lies in commitment and perseverance.
Related: A daily attitude readjustment project
Related: How to avoid a negativity spiral
How Redemption/24 Works
It’s a combination of traditional strength training, circuit training, cardiovascular training + a series of mental fitness exercises.
The strength workouts are broken into splits throughout the week, but the full body is covered by the end. The mental fitness exercises should be performed daily.
In your second week of the program, your goal is to slightly increase the amount of resistance you use on your strength exercises.
In your third week, add an additional set to two exercises on strength days.
In your fourth week, go back to the original number of sets you were doing for all exercises, but attempt to increase the weight you use once again.
For your circuit training days, focus on being more efficient and improving your movement quality.
The Redemption/24 Workout Schedule
Monday: Chest, Shoulders & Triceps
Tuesday: Back & Biceps
Wednesday: Core Circuit
Thursday: Legs
Friday: OFF
Saturday: Bodyweight Circuit
Sunday: Low Intensity Cardio
The Redemption/24 Workouts
Monday: Chest, Shoulders & Triceps
1. DB bench press 4 x 8-12 reps
2. DB shoulder press 3 x 8-12 reps
3. Cable flye 4 x 8-12 reps
4. Side lateral raise 3 x 12 reps
5. Push up 3 x failure
6. DB skullcrusher 4 x 10-12 reps
7. Cable pushdown 3 x 8-12 reps
Rest 30-45 seconds between sets.
Tuesday: Back & Biceps
1. Deadlift or Bent-over row 4 x 8 reps
2. Lat pulldown 3 x 10-12 reps
3. Single-arm DB row 4 x 8-12 reps
4. Pull-up 3 x failure
5. Supermans 3 x failure
6. BB curl 4 x 8-12 reps
7. DB concentration curl 3 x 8-12 reps
8. Rope cable curl 4 x 8-12
Rest 30-45 seconds between sets
Wednesday: Core Circuit
Complete 6 rounds with good form. Rest 1 minute between rounds.
Side plank x 30 seconds
Elbow plank x 30 seconds
Flutter kicks x 30 seconds
Mountain climbers x 30 seconds
Squat thrust x 10 reps
Thursday: Legs
1. Bird dog row 3×8 reps
2. Front squat or goblet squat 4×8
3. Sumo deadlift 3×8
4. Walking lunge 3×12
5. Dumbbell step-up 3×10
Rest 30-45 seconds between sets
Friday: OFF
Go for a couple walks, stretch, hang out. Do some reading.
Saturday: Bodyweight Circuit
Complete 5, 7, or 10 rounds quickly, but with good form. Rest as needed, but keep it to a minimum.
Squat thrust / burpee x 20 seconds
Mountain climbers x 20 seconds
Push ups x 20 seconds
Jumping lunges x 20 seconds
Sit-ups x 20 seconds
Sunday: Low Intensity Cardio
30, 40, or 60 minutes of cardio of choice at a very low intensity / casual pace.
The Redemption/24 Mental Fitness Workouts
First thing out of bed, read the following:
- This is my daily attitude readjustment project
- My attitude discipline every day will be to read this document every morning.
- I will forget all of the bad things that happen to me.
- I will see the positive in all work assignments or projects — no matter how difficult or daunting.
- I will look for the positive in people and trust more.
- I will stop using negative words.
- I will recognize my depressive tendencies and acknowledge things I am grateful for.
In the middle of the day, schedules time for the following:
- 4 second inhale
- 7 second hold
- 8 second exhale
Repeat for 5-10 minutes.
In the evening, complete the following:
- Free write for 5 minutes around the following: What you’re feeling, what you accomplished in the day, and a small step you’ll take tomorrow to get you closer to what you want.
- Turn off your phone 1 hour before bed.
- Read a physical book for 10 – 15 minutes.