MADE STRONG

WORKOUT LOG

WORKOUT LOG

from Steph Gaudreau, USAW-1

60 Simple Functional Strength Workouts to Build Muscle & Get Stronger

MADE STRONG

This program and any portion or excerpt may not be given away, sold, used by a group or shared electronically without express prior written consent. Please respect the intellectual property and hard work of the author, Stephanie Gaudreau. Made Strong is intellectual property protected by copyright law.

The information contained in this book is for informational purposes only. By reading this book and implementing any general suggestions, you agree that you are responsible for your results relating to any information presented within. I cannot guarantee the outcome of following the advice provided and my statements about the potential outcome are expressions of opinion only. Following the advice provided is at your own risk.

The information provided herein has not been individualized to provide  personal training services to prevent, manage, treat, cure, or  rehabilitate a medical  condition, illness or injury for a specific person or group. Neither Stephanie Gaudreau nor any other agents, employees, owners, or partners of Stupid Easy Paleo, Inc. are licensed nutritionists or medical professionals. Participants with medical conditions seeking individualized strength training information should seek counseling from a medical professional. Made Strong contains general information about strength training. Nothing contained therein is intended to be advice and should not be treated as such. Further, any and all information provided in Made Strong is provided as-is, without any representations or warranties, express or implied. Neither Stupid Easy Paleo, Inc., nor any of its agents, shareholders, assigns, or employees warrants, represents, or guarantees any results from participating in Made Strong or using any of the offered products.   The information provided in the Made Strong is intended for general use only and is not to be taken as personal training. When you engage in the activities suggested in Made Strong, you do so at your own  risk and assume all risks associated with participating. Stupid Easy Paleo, Inc., Stephanie Gaudreau, and the Made Strong are not responsible for any injury, illness, damage, or loss that may occur due to participation, and you hereby indemnify and hold all and each of them, along with any officers, directors, agents, assigns or shareholders, harmless from any claims, liability, losses, or expenses, including reasonable attorney's fees resulting from your participation in Made Strong. Further, in no event we will be liable to any party for any direct, indirect, incidental, special, exemplary or consequential damages of any type whatsoever related to or arising from your participation in the Made Strong. Nothing herein shall constitute a waiver or admission on the part of Stupid Easy Paleo, Inc., Stephanie Gaudreau or any other officers, directors, agents, assigns or shareholders.

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Copyright 2018 Stephanie Gaudreau. All Rights Reserved.

SETTING UP YOUR WORKOUT

1) Select the workout template from The Workouts. The first movement will be Moderate; the second is Light; the third is Heavy.

2) Pick your moves for each category from The Core Menu. Choose what you have the equipment for, what you feel like doing, or which moves are at your level. It’s flexible!

3) Select the rep scheme and your weights. Keep in mind that some movements are, by nature, bodyweight for most people (ex: push-ups).

Example:

Push-Pull-Squat (remember it’s Moderate-Light-Heavy)

Today, I choose:

Push = alternating dumbbell overhead press, 4 sets of 6 at moderate weight

Pull = ring rows, 3 sets of 10 (bodyweight at a more upright angle = “light”)

Squat = goblet squats, 3 sets of 5 at heavy weight

THE WORKOUTS WORKOUT MOVES I CHOSE REPS & SETS WEIGHT

Moderate — Light — Heavy

✓ Ex: push — pull — squat Push = alternating dumbbell overhead press

Pull = ring rows

Squat = goblet squats

4 sets of 6

3 sets of 10

3 sets of 5

moderate ex: 20 lb

light ex: bodyweight

heavy ex: 70 lb

1 push — pull — squat

2 pull — push — carry

3 squat — push — hinge

4 hinge — push — pull

5 carry — push — hinge

6 push — pull — hinge

7 pull — push — squat

8 squat — push — carry

9 hinge — push — squat

10 carry — push — pull

THE WORKOUTS WORKOUT MOVES I CHOSE REPS & SETS WEIGHT

Moderate — Light — Heavy

11 push — pull — carry

12 pull — push — hinge

13 squat — push — pull

14 hinge — push — carry

15 carry — push — squat

16 push — squat — pull

17 pull — squat — carry

18 squat — pull — hinge

19 hinge — pull — push

20 carry — pull — hinge

THE WORKOUTS

WORKOUT MOVES I CHOSE REPS & SETS WEIGHT

Moderate — Light — Heavy

21 push — squat — hinge

22 pull — squat — push

23 squat — pull — carry

24 hinge — pull — squat

25 carry — pull — push

26 push — squat — carry

27 pull — squat — hinge

28 squat — pull — push

29 hinge — pull — carry

30 carry — pull — squat

THE WORKOUTS

WORKOUT MOVES I CHOSE REPS & SETS WEIGHT

Moderate — Light — Heavy

31 push — hinge — pull

32 pull — hinge — carry

33 squat — hinge — pull

34 hinge — squat — push

35 carry — squat — hinge

36 push — hinge — squat

37 pull — hinge — push

38 squat — hinge — carry

39 hinge — squat — pull

40 carry — squat — push

THE WORKOUTS

WORKOUT MOVES I CHOSE REPS & SETS WEIGHT

Moderate — Light — Heavy

41 push — hinge — carry

42 pull — hinge — squat

43 squat — hinge — push

44 hinge — squat — carry

45 carry — squat — pull

46 push — carry — pull

47 pull — carry — hinge

48 squat — carry — pull

49 hinge — carry — push

50 carry — hinge — squat

THE WORKOUTS

WORKOUT MOVES I CHOSE REPS & SETS WEIGHT

Moderate — Light — Heavy

51 push — carry — squat

52 pull — carry — push

53 squat — carry — hinge

54 hinge — carry — pull

55 carry — hinge — push

56 push — carry — hinge

57 pull — carry — squat

58 squat — carry — push

59 hinge — carry — squat

60 carry — hinge — pull

THE CORE MENU

PUSH PULL SQUAT HINGE CARRY

Shoulder press

• Dumbbell shoulder press (or alt or bottoms-up

• Barbell shoulder press

Bench press

• Dumbbell bench press (or alt or incline / decline

• Barbell bench press (or incline / decline)

Land mine press

Dips

• Negatives

• Bench dips (legs bent or straight)

• Static dips

• Ring dips

Push-ups

• From floor (planked body)

• Modified against a wall, from a countertop, box, or bench (planked body)

Row

• Dumbbell row (or alt)

• Barbell row

• Renegade row

• Ring row

Banded pull-aparts

Pull-ups

• Negatives

• Scap pull-ups

• Chin-ups

• Mixed-grip pull-ups

• Regular pull-ups

• Ring pull-ups

Squat

• Squat to bench / box

• Bodyweight squat

• Goblet squat

• Split squat (or Bulgarian)

• Barbell squat (back, front, or overhead)

Lunge

• Dumbbell lunge (alt forward or reverse, lateral, or walking)

• Barbell lunge (alternating forward or reverse, or walking)

Step-Up

• Bodyweight step-up

• Weighted step-up

Hinge

• Bodyweight hinge

• Good morning

• Romanian deadlift

Deadlift

• Dumbbell deadlift (Suitcase, sumo, conventional, single leg)

• Barbell deadlift (Sumo, conventional, single leg, trap bar)

Carry

• Farmer / suitcase

• Front rack

• Waiter / overhead (barbell overhead)

• Combo (farmer / waiter, front rack/waiter)

• Odd object / sandbag

• Barbell (back or front rack)

Click here to view the Made Strong Video Library

THE OPTIONAL MENU

WARM UP STABILIZE JUMP NOTES

Ankle warm-up

Arm circles

Bear crawl

Bird dog

Bodyweight hinge

Bodyweight squat

Cat cow

Crab walk

Down dog

Duck walk

Glute bridge

Inchworms

Pass throughs

Perfect stretch

Single leg balance

Spiderman crawl

Turkish get up

Upper back twist

Windmills

Wrist warm-up

Barbell half moon

Bird dog

Dead bug

Hanging knee raise

Hollow hold

Hollow rock

L sit

Mountain climber

Paloff press

Plank

Seated side twist

Superman

Turkish get up

Windmills

Broad jump

Box jump

Kettlebell swings

Man makers

Power clean

Power snatch

Push press

Push jerk

Thrusters

Click here to view the Made Strong Video Library

REP SCHEMES

Made Strong rotates the five foundational movement patterns between light, moderate, and heavy intensity based on a combination of reps/sets and/or weight. Keep in mind that you customize Made Strong to your level, so the words "light", "moderate", and "heavy" are relative to you and will increase as you build strength. This makes Made Strong a program you can keep doing for a long time to come.

Some of the functional movements in the program's menus are bodyweight moves by default...ex: ring rows, push-ups, etc. 

Always select a weight that will challenge you for that number of reps and sets, but don't sacrifice form to do it. If it's too heavy to maintain good posture and position, lighten the weight or decrease the reps. You're still going to get an awesome workout!

If the movement is push, pull, squat or hinge…

Light (L)

• 2 x 10-12 or

• 3 x 8-10

Moderate (M)

• 4 x 6-8 or

• 5 x 5-7

Heavy (H)

• 2 x 5 or

• 3 x 5

If the movement is a carry (assume a 50 foot length but adjust if necessary)…

Light (L)

• 8-10 lengths

Moderate (M)

• 5-7 lengths

Heavy (H)

• 2-4 lengths

NOTES