Workouts

Redeemed Athletics Co. Presents

THE
REDEEMED
PROGRAM

5-Day Strength & Conditioning · Built for Warriors

✝

"I can do all things through Christ who strengthens me." — Philippians 4:13

5
Days / Week
90
Min / Session
12
Week Program
∞
Faith-Driven

The Mission

BUILT LIKE A WARRIOR.
FORGED IN FAITH.

The Redeemed Program is inspired by the legendary training philosophy behind one of Hollywood's most physically imposing figures — a 5-day volume-based split combining elite compound lifting, functional bodyweight work, and focused cardio. We've taken that blueprint and built it on the only foundation that never fails: faith. Every rep is a prayer. Every set is an act of discipline. Train with Purpose. Transform with Faith.

🏋️
Strength
Heavy compound lifts — squats, presses, rows, deadlifts — form the backbone. We build functional, transferable power.
🤸
Foundation
Pull-ups, push-ups, and dips anchor every week. Bodyweight mastery is the bedrock of elite athleticism.
🔥
Conditioning
Strategic cardio keeps you lean and combat-ready. Stairmaster, trail runs, and LISS sessions that don't eat muscle.
✝️
Purpose
Each day opens with scripture and closes with intention. Your body is a temple — honor it with every movement.

The Weekly Split

5-DAY PROGRAM

Tap any day to expand the full workout. Follow the order exactly — recovery is programmed in.

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01
Monday
LOWER BODY POWER
Quads · Hamstrings · Glutes · Calves
Strength ▼

"Do you not know that your bodies are temples of the Holy Spirit?" — 1 Corinthians 6:19

Warm-Up · 10 Min

Stairmaster Warm-Up
10 minutes moderate pace · Heart rate 130–140 BPM · Long strides to activate glutes
Exercise Sets Reps Rest
Barbell Back Squat
Primary compound. 3 sec controlled descent.
 5 5–8 3 min
Romanian Deadlift
Hinge at hips, soft knee, load hamstrings fully.
 4 8–10 2 min
Leg Press
High foot placement for glutes & hamstrings.
 4 10–12 90 sec
Bulgarian Split Squat
Dumbbells. Back knee to the floor.
 3 10 ea. 90 sec
Leg Curl (Machine)
Full contraction. Slow the negative.
 3 12–15 60 sec
Standing Calf Raise
Pause 1 sec at top. Full stretch at bottom.
 4 25 45 sec
Bodyweight Sit-Ups
Core finisher. The Foundation movement.
 3 25–30 45 sec
02
Tuesday
CARDIO & CORE
Cardiovascular Endurance · Core Strength
Conditioning ▼

"Run in such a way as to get the prize." — 1 Corinthians 9:24

Primary Cardio

Long-Distance Run · 5–7 Miles
Outdoor trail preferred. Conversational pace. Treadmill at 1.5% incline if needed. Use the time to pray, reflect, and prepare mentally.
Core Circuit Sets Reps Rest
Plank Hold
Full body tight. Squeeze glutes, brace abs.
 4 60 sec 30 sec
Hanging Knee Raise
From pull-up bar. Control the swing.
 3 15–20 60 sec
Cable Woodchop
Rotational power. Drive from hips.
 3 12 ea. 60 sec
Bodyweight Sit-Ups
Full range of motion. The Foundation movement.
 3 30 45 sec
03
Wednesday
CHEST & BACK
Pectorals · Lats · Rhomboids · Traps · Bodyweight
Upper Body ▼

"Be strong in the Lord and in his mighty power." — Ephesians 6:10

Warm-Up · 15 Min Stairmaster

Exercise Sets Reps Rest
Incline Barbell Press
Upper chest. 90 total reps across 3 angles.
 4 6–8 2–3 min
Flat Barbell Press
Mid-chest. Elbows 45° from torso.
 4 8–10 2 min
Decline Dumbbell Press
Lower chest. Full stretch at bottom.
 3 10–12 90 sec
Cable Flyes
Hard squeeze at peak contraction.
 3 12–15 60 sec
Pull-Ups ★ Foundation
Chest to bar. Dead hang each rep.
 4 10–15 90 sec
Cable Rows
Drive elbows behind torso. Squeeze 1 sec.
 4 10–12 90 sec
Lat Pulldown
Wide grip. Pull to upper chest.
 3 12 60 sec
Push-Ups ★ Finisher
100 total reps, break as needed.
 AMRAP 100 Total Minimal
04
Thursday
ARMS & SHOULDERS
Biceps · Triceps · Deltoids · Forearms
Arms ▼

"Your hands have made me and formed me." — Psalm 119:73

Shoulder Block

Exercise Sets Reps Rest
Seated Dumbbell Press
Full lockout at top.
 4 8–10 2 min
Arnold Press
Pronation through the press.
 3 10–12 90 sec
Lateral Raises
Control the negative. Lead with elbows.
 4 15 60 sec

Arm Superset Block · Alternate Each Set

Exercise Sets Reps Rest
Tricep Pushdown ↔ EZ-Bar Curl
Superset. No rest between movements.
 4 12/10 90 sec
Overhead Extension ↔ Hammer Curl
Cable or dumbbell. Neutral grip on curls.
 3 12/12 90 sec
Skullcrushers ↔ Hammer Press
EZ-bar skulls. DB hammer press on slight incline.
 3 10/10 90 sec
Dips ★ Foundation
Bodyweight or weighted. Lean forward for chest.
 3 Max 2 min
05
Friday
FULL BODY STRENGTH
Total Body · High-Volume · Foundation Movements
Full Body ▼

"Whatever you do, work at it with all your heart, as working for the Lord." — Colossians 3:23

Warm-Up · 15 Min Stairmaster

The Reacher Signature Session — 4×25 Protocol
4 sets × 25 reps on each movement. 45–60 sec rest. High volume, high faith, all heart.
Exercise Sets Reps Rest
Cable Flyes
Max squeeze at center.
 4 25 45 sec
Shoulder Press
DB or machine. Full ROM each rep.
 4 25 45 sec
Arnold Press
Slow the rotation. Full pronate at top.
 4 25 45 sec
Cable Rows
Pull to lower chest. Elbows stay tight.
 4 25 45 sec
Leg Press
Controlled at this volume. Feet shoulder-width.
 4 25 60 sec
Standing Calf Raise
Full stretch, full contraction. Finish strong.
 4 25 30 sec
Pull-Ups + Push-Ups + Dips ★★
The Redeemed Finisher. 100 reps each. This is your testimony.
 — 100 ea. As needed
06
Saturday
ACTIVE RECOVERY
Light Movement · Mobility · Mental Reset
Rest ▼
🚶
RECOVER. RESTORE. REFLECT.
30–45 min walk outdoors. Light stretching. Foam roll. Breathe.

"He makes me lie down in green pastures, he leads me beside quiet waters, he refreshes my soul." — Psalm 23:2–3

Saturday Protocol
→ 30–45 min outdoor walk at easy pace
→ 15–20 min full-body static stretching
→ Foam roll: IT band, thoracic spine, calves, lats
→ No lifting, no intense cardio. Your body grows when it rests.
07
Sunday
REST & RENEWAL
Full Rest · Faith · Family · Nourishment
Rest ▼
✝️
THE LORD'S DAY
Complete rest. Worship, fellowship, and intentional recovery.

"On the seventh day God had finished the work he had been doing; so on the seventh day he rested." — Genesis 2:2

Sunday Is Sacred
→ No training. Full systemic recovery.
→ Attend worship. Invest in community and family.
→ Focus on nutrition — fuel the coming week well.
→ Sleep 8–9 hours. This is when muscle is built.
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How To Execute

TRAINING PRINCIPLES

01
Progressive Overload
Track every lift. Add 2.5–5 lbs or 1–2 reps per week where possible. Growth is intentional — record every session.
02
Stop Short of Failure
Leave 1–2 reps in the tank on all working sets. This preserves CNS and allows 5-day intensity without burning out.
03
Never Skip Foundation
Pull-ups, push-ups, dips, and sit-ups are non-negotiable every week. No equipment required. No excuses accepted.
04
Nutrition Is Training
1g+ protein per pound of bodyweight. Complex carbs timed around training. 1 gallon of water per day minimum.
05
Sleep to Grow
8 hours minimum. Muscle is built in recovery, not in the gym. Treat sleep as training. Non-negotiable.
06
Train with Purpose
Before your first set, name what you're training for. Your health. Your family. Your calling. Honor the temple.

TRAIN WITH
PURPOSE.

Transform with Faith

"No discipline seems pleasant at the time, but painful. Later on, it produces a harvest of righteousness and peace." — Hebrews 12:11

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