Riding the Redline

Riding The Red Line:Day 3

I like to start most of my workouts with a heavy compound movement. Today, we’ll begin with barbell squats. I believe that training your large muscle groups first is one of the best ways to make improvements in strength and endurance, as well as your physique. That’s especially true when your reducing calories to emphasize the sculpture of your physique while training with intensity.

I like to perform a couple full-range warm-ups without weight before I begin my working sets. Make sure that you don’t count these warm-ups toward your working sets.

Take a look at my tips in the video for the B block. The technique I demonstrate for hip thrusters is crucial to improve core strength without increasing risk of injury. You should also use the version of pullups that you can perform. Previously, I showed you how to perform negative pullups, and today I’m performing weighted pullups. I don’t expect that you’ve progressed to this point in only two days. I just want you to choose the form of pullups that works for you as you progress. For instance, you can add a small weight to your negatives for today’s workout if you aren’t able to fully pull yourself above the bar under your own power without a jump.

Today’s workout includes legs, back, core and many supporting muscle groups. Remember that on Riding the Redline your goal is to gain strength and grow leaner rather than emphasize the appearance of individual muscle groups. My approach is more holistic than standard bodybuilding protocols. While both are viable training strategies, I designed this workout to help you achieve performance goals that lead to the physique goals you seek.

I include a lot of high-intensity interval training (HIIT) in my training. I believe this type of cardio encourages release of stored bodyfat while sparing — or even helping to increase — lean muscle. My C block is specifically designed for this. If you don’t have the machine available or the ability to perform what I describe, then make substitutions that accomplish the same objectives. For instance, you can use an elliptical machine or a light-weight seated row to replace machine rows.


Barbell squat

Rest 90 seconds between sets


Barbell hip thruster

Performed in a circuit with no rest between individual moves, but with 60-90 seconds of rest between each circuit

5 SETS / 15 REPS

Weighted pull-up


Bent-over barbell row

5 SETS / 10 REPS


Machine row

Performed in a circuit with no rest between individual moves, but with 60-90 seconds of rest between each circuit

4 SETS / 300 Meters

Wall ball4 SETS / 20 REPS

Hanging leg raise

Toes to the bar—or at least better than the last time you performed this move

4 SETS / 10 REPS

Weighted glute-ham raise/GHD or hyperextension

Performed in a circuit with no rest between individual moves, but with 60-90 seconds of rest between each circuit

3 SETS / 15 REPS
Ball slam
3 SETS / 15 REPS

Single-arm dumbbell snatch

10 per side, alternating

3 SETS / 10 REPS

TIP: Make sure you’re recording all of your sets, reps and exercise modifications. You’re going to be performing many of these moves throughout this Trainer series, and I want you to have a clear record of all that you’ve achieved in every workout. This helps you gauge your accomplishments and your improvements.

Join our Inner Circle

Unlock Exclusive Content and Connect with a Community Committed to Health and Wellness

Third-Party Tested

Banned Substance Free

Clean Ingredients

Non-GMO, Gluten-Free

Designed For Athletes

Trusted by 14,000+ Worldwide