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All workout plans

EMOM Strength

StrengthIntermediate

Three short, heavy sessions a week where the clock sets the rest: a few crisp reps at the top of every minute on the big lifts.

At a glance

Frequency
3× a week
Suggested block
6 weeks
Session length
~20 min
Equipment
Full gym

Save every workout as your current plan. Adjust the exercises and training days anytime.

A week on this plan

  1. Sunrest day
  2. MonSquat & Press
  3. Tuerest day
  4. WedHinge & Pull
  5. Thurest day
  6. FriFront Squat & Swing
  7. Satrest day

Rest days can move — keep the order.

Equipment & training breakdown

Equipment

GymBarbellDumbbellBodyweightKettlebell

≈56 working sets

Where the week's sets go

  • Legs32 sets · 57%
  • Back15 sets · 27%
  • Shoulders5 sets · 9%
  • Chest4 sets · 7%

The workouts

1.Squat & Press2.Hinge & Pull3.Front Squat & Swing

Workout 1 of 3

Squat & Press

3 exercises · ~20 min

Back squat, bench press, pull-ups

  • EMOM · 10 min · 10 rounds

    • Barbell full squatQuads · Barbell3 reps

      Three reps at the top of every minute for ten minutes. Rack it, breathe, wait for the minute.

  • EMOM · 8 min · 4 rounds

    • Barbell bench pressChest · BarbellMin 13 reps

      Bench on the odd minutes, pull-ups on the even ones: eight minutes.

    • Pull-upLats · BodyweightMin 25 reps

Workout 2 of 3

Hinge & Pull

3 exercises · ~20 min

Deadlift, push press, rows

  • EMOM · 10 min · 10 rounds

    • Barbell deadliftGlutes · Barbell2 reps

      Two reps every minute, each one from a dead stop on the floor.

  • EMOM · 10 min · 5 rounds

    • Dumbbell push pressFront delts · DumbbellMin 15 reps

      A dip and drive from the legs, then press: push press and rows on alternate minutes.

    • Inverted rowUpper back · BodyweightMin 28 reps

Workout 3 of 3

Front Squat & Swing

3 exercises · ~20 min

Front squat, kettlebell swings, chin-ups

  • EMOM · 12 min · 6 rounds

    • Barbell front squatQuads · BarbellMin 13 reps

      Front squats and swings on alternate minutes for twelve: strength, then power on tired legs.

    • Kettlebell swingGlutes · KettlebellMin 212 reps

  • EMOM · 6 min · 6 rounds

    • Chin-upLats · Bodyweight4 reps

      Four slow chin-ups every minute for six minutes. Add weight once they are easy.

How to progress

Start every lift at about 75% of your best single, and add 2.5 kg once every set of a session moves at the same speed. If a rep grinds, stay there; after a missed one, drop 10%.

Start this plan

Keep your workouts organised and track your progress in Vytal.

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