Super Soldier Serum allows you to have your cake and eat it too- you get 3 days of brutal, heavy workouts using 5 sets of 3 reps on big compound movements, then carving in the detail on the next exercise with high reps and mobility work, to ensure that you don’t get stiff and musclebound from slinging around all that heavy weight.
The program (originally released under the name Contrast Bath) is customizable and consists of 3 days per week of lifting and up to 5 days per week of calisthenics. Each workout is unique and utilizes the best training methods from professional sports like boxing and rugby, old school bodybuilding, Soviet-era boxing, Pilates, Hyrox, and a bunch of other stuff. You can do:
- 5 Days/Week: 3 Weight workouts on alternating days with 2 Calisthenics workouts, with 2 days off per week
- 6 Days/Week: 3 Weight workouts on alternating days with 3 Calisthenics workouts, with 1 day off per week
- 5-6 Days/Week: 2 Sessions per day. On 3 of the Days, do 1 Calisthenics & 1 Weight Workout. On the other 2-3, do a Calisthenics workout, do Cardio, and/or play a sport in a second session. If you’re training 6 days per week, I suggest only training once on the 6th day.
To give you an idea of what the workouts look like, here’s the second day of lifting:
Crossover Toe Touch- 3 x 15 (each side)
Kettlebell / Dumbbell Halo- 3 x 10 (each direction)
Hang Power Cleans-5 x 3
Goblet Jump Squats-3 x 20
Dumbbell Deadlift Burpees-5 x 3
Curl to Press- 3 x 12
Skullcrushers- 5 x 3
Squeeze Press- 3 x 20
Incline Dumbbell Press- 5 x 3
Simultaneous Incline Dumbbell Curl-3 x 20
Tri-Set: 4-Count Leg Scissors- 3 x 10
Tri-Set: 4-Count Flutter Kicks- 3 x 10
Tri-Set: 4-Count Superman Flutters- 3 x 10
Jog- 7 mins each way
It might seem like a lot, but you’ll be moving quickly, and that includes everything- warmups and all. Well, except for the drop sets, of which there are a few.
There’s no diet and no booklet jammed with information you don’t have time to read in this one- it’s an excel file (and a PDF copy) containing everything you need to get that old school Chaos and Pain flavor with the new school stuff I’ve learned is essential if you want to remain healthy as you get older. The best of all possible worlds, for only $20!
