Training Programs
At the heart center of The Bandana Training Club is a collection of the most thorough and thoughtful training programs on the internet. Divvied up into 6 week training blocks, the goal here has been to outline all of your acute training variables for every workout including exercise selection, sets, reps, tempo, and rest period so there’s absolutely no guess work involved. I also include an instructional video for nearly all of exercises in each program and give a bit of the backstory to the key underlying philosophies of the protocol.
Just to be clear: I didn’t “invent” a lot of these training protocols. They are protocols and philosophies that have been battle-tested by some of the most elite strength coaches on the planet and are used by collegiate and professional athletes. But what I have done is adapt them for our use, made them user-friendly, and at times modified them to fit a more utilitarian training schedule. For example, if a protocol uses highly specialized equipment that is rarely available in a typical commercial gym, I’ve made a substitute. If a workout takes 90+ minutes, I’ve paired it down closer to 60 minutes.
I’m constantly growing and improving this catalogue so if you have any suggestions, please feel free to reach out.
If you only have access to a set of dumbells or prefer training at-home, check out Homebody by Bandana. And if you’re looking for a Custom Program or have unique training needs outside the scope of these programs, then Custom Program Design is for you.
Around if you need me.
Stay strong,
Rob
Sample Training Calendar
Sample Training Days
Full Body Strength A
Warm up
| Exercise | Sets | Reps | Tempo | Rest | Video | |
|---|---|---|---|---|---|---|
| 1) |
T-Spine Rotations
|
Sets
2
|
Reps
3/s
|
Tempo
Medium
|
Rest
–
|
|
|
Sets: 2
Reps: 3/s
Tempo: Medium
Rest: –
|
||||||
| 2) |
Inchworm
|
Sets
2
|
Reps
4
|
Tempo
Medium
|
Rest
–
|
|
|
Sets: 2
Reps: 4
Tempo: Medium
Rest: –
|
||||||
| 3) |
Knee Hugs
|
Sets
2
|
Reps
6/s
|
Tempo
Medium
|
Rest
–
|
|
|
Sets: 2
Reps: 6/s
Tempo: Medium
Rest: –
|
||||||
| 4) |
Floor Slides
|
Sets
2
|
Reps
8
|
Tempo
Medium
|
Rest
–
|
|
|
Sets: 2
Reps: 8
Tempo: Medium
Rest: –
|
||||||
A Block
| Exercise | Sets | Reps | Tempo | Rest | Video | |
|---|---|---|---|---|---|---|
| A1) |
Single Leg Hip Thrust
|
Sets
3
|
Reps
6/s
|
Tempo
Pause at Top
|
Rest
60s
|
|
|
Sets: 3
Reps: 6/s
Tempo: Pause at Top
Rest: 60s
|
||||||
| A2) |
Half Kneeling Curl to Press
|
Sets
3
|
Reps
6-8
|
Tempo
Slow
|
Rest
60s
|
|
|
Sets: 3
Reps: 6-8
Tempo: Slow
Rest: 60s
|
||||||
| A3) |
Batwing Rows
|
Sets
3
|
Reps
6-8
|
Tempo
Slow
|
Rest
60s
|
|
|
Sets: 3
Reps: 6-8
Tempo: Slow
Rest: 60s
|
||||||
B Block
| Exercise | Sets | Reps | Tempo | Rest | Video | |
|---|---|---|---|---|---|---|
| B1) |
Pendulum Lunges
|
Sets
3
|
Reps
6/s
|
Tempo
Slow
|
Rest
60s
|
|
|
Sets: 3
Reps: 6/s
Tempo: Slow
Rest: 60s
|
||||||
| B2) |
Standing Zottman Curl
|
Sets
3
|
Reps
6-8
|
Tempo
Slow
|
Rest
60s
|
|
|
Sets: 3
Reps: 6-8
Tempo: Slow
Rest: 60s
|
||||||
| B3) |
Pushups (Hands Elevated, on the Floor, or Feet Elevated)
|
Sets
3
|
Reps
6-8
|
Tempo
4 sec down
|
Rest
60s
|
|
|
Sets: 3
Reps: 6-8
Tempo: 4 sec down
Rest: 60s
|
||||||
C Block
| Exercise | Sets | Reps | Tempo | Rest | Video | |
|---|---|---|---|---|---|---|
| C1) |
Lying Straight Leg Raise
|
Sets
3
|
Reps
20
|
Tempo
Medium
|
Rest
30s
|
|
|
Sets: 3
Reps: 20
Tempo: Medium
Rest: 30s
|
||||||
| C2) |
Windshield Wipers
|
Sets
3
|
Reps
8/s
|
Tempo
Medium
|
Rest
30s
|
|
|
Sets: 3
Reps: 8/s
Tempo: Medium
Rest: 30s
|
||||||
Full Body Strength B
Warm up
| Exercise | Sets | Reps | Tempo | Rest | Video | |
|---|---|---|---|---|---|---|
| 1) |
T-Spine Rotations
|
Sets
2
|
Reps
3/s
|
Tempo
Medium
|
Rest
–
|
|
|
Sets: 2
Reps: 3/s
Tempo: Medium
Rest: –
|
||||||
| 2) |
Inchworm
|
Sets
2
|
Reps
4
|
Tempo
Medium
|
Rest
–
|
|
|
Sets: 2
Reps: 4
Tempo: Medium
Rest: –
|
||||||
| 3) |
Knee Hugs
|
Sets
2
|
Reps
6/s
|
Tempo
Medium
|
Rest
–
|
|
|
Sets: 2
Reps: 6/s
Tempo: Medium
Rest: –
|
||||||
| 4) |
Floor Slides
|
Sets
2
|
Reps
8
|
Tempo
Medium
|
Rest
–
|
|
|
Sets: 2
Reps: 8
Tempo: Medium
Rest: –
|
||||||
A Block
| Exercise | Sets | Reps | Tempo | Rest | Video | |
|---|---|---|---|---|---|---|
| A1) |
RFE Split Squats
|
Sets
3
|
Reps
6/s
|
Tempo
Slow
|
Rest
60s
|
|
|
Sets: 3
Reps: 6/s
Tempo: Slow
Rest: 60s
|
||||||
| A2) |
Lateral Raise – Full
|
Sets
3
|
Reps
6-8
|
Tempo
Slow
|
Rest
60s
|
|
|
Sets: 3
Reps: 6-8
Tempo: Slow
Rest: 60s
|
||||||
| A3) |
Bent Over Rows
|
Sets
3
|
Reps
6-8
|
Tempo
Pause at top
|
Rest
60s
|
|
|
Sets: 3
Reps: 6-8
Tempo: Pause at top
Rest: 60s
|
||||||
B Block
| Exercise | Sets | Reps | Tempo | Rest | Video | |
|---|---|---|---|---|---|---|
| B1) |
Single Leg RDL’s
|
Sets
3
|
Reps
6/s
|
Tempo
Slow
|
Rest
60s
|
|
|
Sets: 3
Reps: 6/s
Tempo: Slow
Rest: 60s
|
||||||
| B2) |
Skull Crushers
|
Sets
3
|
Reps
6-8
|
Tempo
Slow
|
Rest
60s
|
|
|
Sets: 3
Reps: 6-8
Tempo: Slow
Rest: 60s
|
||||||
| B3) |
Pushups (Hands Elevated, on the Floor, or Feet Elevated)
|
Sets
3
|
Reps
6-8
|
Tempo
Slow
|
Rest
60s
|
|
|
Sets: 3
Reps: 6-8
Tempo: Slow
Rest: 60s
|
||||||
C Block
| Exercise | Sets | Reps | Tempo | Rest | Video | |
|---|---|---|---|---|---|---|
| C1) |
Weighted Situp
|
Sets
3
|
Reps
20
|
Tempo
Medium
|
Rest
30s
|
|
|
Sets: 3
Reps: 20
Tempo: Medium
Rest: 30s
|
||||||
| C2) |
Sideplank Thread the Needle
|
Sets
3
|
Reps
12/s
|
Tempo
Medium
|
Rest
30s
|
|
|
Sets: 3
Reps: 12/s
Tempo: Medium
Rest: 30s
|
||||||
What the people are saying…
“I was 100% skeptical about this online program especially since I knew it all (or at least I thought I did.) I figured that I had been lifting on/off for 25+ years so what could some trainer do for me?
I could not have been more wrong.”
– Scott H.
“This was the kick in the ass I needed to get to where I want to be.”
– Paul
“Love coming to the gym with a purpose.”
– Jasmin
“My glutes be feeling some type of way after week 3 of single leg RDL’s and hip thrusters.”
– Lynzee Saperstein
“I can now say that RFE split squats could be one of the rudest workouts created, but B stance squats might be a close second. And I mean this all in the best way possible!”
– Ryan Koleda
“I feel strong and capable and ready to tackle any other challenges that the next few months will bring.”
– Rob L.