1615: How to Work Out Every Day for Maximum Results (Workout Included)

In this episode, Sal, Adam & Justin put together a daily workout that includes compound lifts, mobility, a pump, functional strength, and outdoor activity.

• Can I work out every day and still get great results? (1:58)
• The major components of a 7-day week workout plan. (8:06)
• • #1 – Two heavy compound lifting days. (8:56)
  • • What your body can handle is different than what is optimal. (10:45)
  • #2 - Functional mobility. (13:07)
  • #3 – Focus on the pump. (18:51)
  • #4 - Functional strength. (21:41)
  • #5 - 1 hour hike or walk outside. (28:27)
• Mind Pump’s 7-day Workout Program for OPTIMAL results. (34:51)
• • Monday – Heavy work out. (36:39)
  • • Barbell squats
    • Barbell bench press
    • Barbell rows
    • Barbell overhead press
    • Barbell or Dumbbell curls
    • Skull crushers
    • Slow sit-ups and calf raises
    • All for 3 sets, 6-12 reps
  • Tuesday – Pump workout. (38:03)
  • • Lunges
    • Dumbbell flyes
    • Dumbbell pullovers
    • Lateral raises
    • Band curls
    • Band press down’s
    • Planks

 

• Wednesday– Functional strength workout. (39:09)

 

• Turkish get up
• Windmill’s
• Cossack squat
• Overhead carries (25-35 steps)

 

• 3 sets, 5-10 reps

 

• Thursday – Heavy work out. (37:02)
• • Deadlifts
  • Incline press
  • Pull-ups
  • Arnold press
  • Hammer curls
  • Dips
  • Reverse crunch
  • Calf raises 
  • All for 3 sets, 6-12 reps

 

• Friday – Pump workout. (38:50)

 

• • Single-leg toe touch
  • Band fly’s
  • Band row’s
  • Band pull aparts
  • Band curls
  • Band press down’s
  • Band side chops
• Saturday – Mobility workout following MAPS Prime Pro Webinar. (37:25)
• Sunday – Get outside for an hour. (39:46)

Related Links/Products Mentioned

• August Promotion: MAPS Strong and MAPS Powerlift 50% off!  **Promo code “AUGUSTSPECIAL” at checkout**
• Visit Legion Athletics for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout**
• The Breakdown Recovery Trap, Why You Aren’t Progressing – Mind Pump Blog
• Mind Pump #1612: Everything You Need To Know About Sets, Reps & Rest Periods
• MAPS Prime Pro Webinar
• The Importance of Mobility Training in Regards to Chronic Pain – Mind Pump Blog
• The Most Overlooked Muscle Building Principle – Mind Pump Blog
• 3 Turkish Get-Up Variations – Tutorial with Kettlebell Master of Sport – Mind Pump TV
• Add Windmills to Your Workout to Increase Your Deadlift Strength – Mind Pump TV
• Mind Pump TV - YouTube
• Rubberbanditz Resistance Band Set
• How Do I Choose The Right Weight? (LIFT RESPONSIBLY) - Mind Pump TV
• Mind Pump Podcast – YouTube
• Mind Pump Free Resources