Plans and Sessions

Absolute Strength Program

The ABSOLUTE is a commercial gym workout program.. With the exception of five training sessions in Week 1, you will train 4 days/week for a total of 17 training sessions. Monday and Tuesday of Week 1 will be used to find your 3RM for each lift, then Wednesday through Friday will be the first progression. For Weeks 2-4, Friday, Saturday and Sunday are rest days.

These are the base exercises within this program:

  • Hang Clean – Simple Olympic movement.
  • Push Press – Builds power transfer between the lower and upper body and overloads the shoulders to build strength.
  • Back Squat – One of the fundamental lifts to build strength.
  • Dumbbell Walking Lunge – A solid way to develop more strength and stability using one leg.
  • Bench Press – the measure of upper body strength.
  • During the Lower/Total Body ABSOLUTE training sessions, you will do 8 sets of 3 reps of Back Squat and Dumbbell Walking Lunge, and the Hang Clean it is 9 sets of 2 reps.
  • During the Upper Body ABSOLUTE training sessions, you will do 8 sets of 3 reps of the Push Press and Bench Press.

As always complete the training sessions in order.

The loading parameters: leave 2 reps in the tank. Prescribed 3 reps load should be where you could get 5 reps, no more.

Finally, the training plan also includes 2x/week work capacity training build around sprinting. You’ll do 10 minutes of sprinting on Tuesdays and Thursdays using a 300m shuttle sprint progression.


  • A 20-25# weight vest will be needed for the guys. Be creative if necessary.
  • An interval stop watch timer for the shuttles.


  • How long should the training sessions take?
  • 70 minutes.

What if I can’t keep up the Monday to Thursday Training Schedule?

If for any reason you cannot keep this Monday-Thursday training schedule, do not skip a training session. Rather, complete all the training sessions in succession. Whatever the schedule, always take three days a week, ideally together, as total rest.

Uncertain with Olympic Lifts?

  • You need some familiarity with the Hang Clean to work through this program. Keep it lighter if

What about unfamiliar exercises?

  • See exercise page
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