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Strength Program

Minimal Equipment

Equipment Needed: Dumbbell, Kettlebell, or Heavy Object

Notes: Tempo 3-1-3-1 The first number is the eccentric portion of the movement, descent toward the ground. The second number is the pause. The third is the concentric, ascent away from the ground. The fourth number is the pause at the start of the movement.

Video Demonstration

Day 1

Dumbbell Front Squat: 3X10

Single Leg Split Squat: 3X10 Each Leg

Deadlift: 3X10

Single Leg Romanian Deadlift: 3X10 Each Leg

Day 2

Bench Press: 3X10

Deficit Push Ups: 3X10 

Strict Pull Ups: 3X10

Row: 3X10

Day 3

Walking Lunges 3X50 Ft

Weighted Step Ups: 3X10 Each Leg

Deficit Push Ups: 3X10

Strict Pull Ups: 3X10

Barbell Only

Equipment Needed: Barbell and Plates

Notes: Tempo 3-1-3-1 The first number is the eccentric portion of the movement, descent toward the ground. The second number is the pause. The third is the concentric, ascent away from the ground. The fourth number is the pause at the start of the movement.

Video Demonstration

Day 1

Front Squat: 3X5

Split Squat: 3X10 (use dumbbell)

Deadlift: 3X5

Romanian Deadlift 3X5

Day 2

Shoulder Press: 3X5

Deficit Push Ups: 3X10 

Strict Pull Ups: 3X10

Barbell Row: 3X10

Day 3

Front Rack Lunges 3X5 Each Leg

Weighted Step Ups: 3X5 Each Leg (use a dumbbell)

Deficit Push Ups: 3X10

Strict Pull Ups: 3X10

Barbell With A Squat Rack and Bench

Equipment Needed: Barbell, plates, Squat Rack, & Bench

Notes: No Tempo. Build up to a heavy set and repeat that weight for all working sets.

Video Demonstration

Day 1

Back Squat: 3X5

Split Squat: 3X10 (use a dumbbell) 

Glute Bridges 3X10 (use a barbell)

Day 2

Bench Press: 3X5

Deficit Push Ups: 3X10 

Strict Pull Ups: 3X10

Barbell Row: 3X10

Day 3

Deadlift: 3X5

Back Rack Lunges: 3X5 Each Leg

Shoulder Press: 3X5