NY REsolution: Get strong as hell
New Year’s resolutions are all about kicking off the year with fresh goals and new energy. It’s a chance to leave the past behind, think about where you want to improve, and set some intentions to get there. A lot of people make resolutions like eating healthier, saving money, or losing weight, but one of the best things you can do is focus on getting stronger in the gym. There’s something powerful about not just aiming to look better but actually adding weight to the bar, feeling fitter, and more capable.
Making strength your resolution isn’t just about muscles – it’s a whole mindset shift. Instead of only focusing on the scale or trying to shed pounds, you’re working toward what your body can do. Strength training builds confidence, boosts energy, and sets you up to handle challenges inside and outside the gym. It’s a game-changer for mental resilience, too. Whether you’re powering through a tough set or hitting a new personal record, you’ll start seeing that progress happen, and it’s seriously motivating.
To achieve this goal, Team Unchained is launching the “Strength Resolution” program 11/11/24. This initiative focuses on maximizing your squat, bench, and deadlift throughout the remainder of 2024, leading to a new personal record in the first month of 2025. There's no reason to wait until the New Year to get started!
The program consists of 3 to 4-week waves, with each wave focusing on increasing strength within a specific rep range. Each wave builds upon the previous one, allowing you to think of your progress as stepping up to higher levels. This approach helps you work toward concrete goals, with regular benchmarks to achieve along the way.
So set your sights on the weights, show up consistently, and track your gains. Each small win will keep you pumped up, and by the time the year is over, you’ll be way stronger than you were at the start, and you will have a PR in 2025! This year, make your New Year’s resolution one that builds you up – literally!
Schedule:
Day 1: Squat
Day 2: Bench
Day 3: Deadlift
Day 4: Secondary press
Day 5: lower body pump/recovery
📆 3-5 day split options
- 3-day split: Do days 1-3 (squat,bench, deadlift)
- 4-day split: Do days 1-3 and combine the first three exercises of days 4 & 5
- 5-day split: do all of the days!
Main lifts:
We will be working on strengthening the standard squat, bench press, and deadlift. Additionally, we have a secondary press day that will feature a new main bench press variation, with each wave supporting your bench press progress.
Accessories:
All accessories are there to support your strength gains and keep well balanced! Every 4 weeks, the accessories will rotate in this program.
During the first week of the program, you should focus on perfecting your form and determining the appropriate weights to start with. Make sure you can perform each exercise perfectly before increasing the weight. Aim to have a couple of reps left in the tank for the major exercises (the 2nd & 3rd in your workout).
As the program progresses, you can push closer to failure. Some days you'll be able to go all out, while on other days you may need to hold back. As long as you see improvement in the number of reps or the weight you're lifting over the course of the program, you'll know you've been pushing yourself enough to build muscle.
Big Bad & Recovered B00ty Day
Today's goal: Leave feeling better than when you came in. Get some good bloodflow and b00ty pump but do not go so hard you cannot walk until Monday.. you need those legs for squats!
This program is designed for those who typically have two lower body workout days. However, we don't want today's session to put you in a recovery deficit since this program is challenging! Training harder than your body can recover from can affect your overall strength and increase the risk of injury. Because of this, there is no main strength movement for BBB day but exercises that are going to help keep those glutes not only juicy but HEALTHY!
