My Current Training

Posted on by Ben Bruno

Last week I mentioned that I’d taken a week off completely from training and was making a few changes to my program. I very rarely make big changes to my training template because I’m a big believer in the adage “if it ain’t broke, don’t fix it.” That being said, I’ll make small tweaks every eight or so weeks and prioritize different things: different exercises, different rep ranges, etc.

So here’s my template for now.

Day 1

Sliding leg curl progression (either sliding leg curls or bodycurls)
Low handle trap bar deadlift
Split squat iso hold finisher (weighted)

I really like doing a sliding leg curl variation prior to deadlifting for a few reasons. I find it’s a good warm-up for deadlifts, and for reasons I can’t explain, my deadlifts just always feel way better after doing sliding leg curls, and my knees also feel better. When I first started using this strategy I’d keep the sliding leg curls very easy, but I’ve started pushing them and doing more advanced progressions and have found that my deadlift numbers don’t suffer at all, which is interesting. I also like doing the sliding leg curls first because after deadlifts I’m smoked and don’t feel like doing much else. I’ll just do an iso hold as a finisher (these are brutal, too) and call it good.

Day 2

Overhead Press
Landmine Lateral Raises

Face Pulls (sometimes)

Right now I’m trying to improve my overhead press, which is why I’m putting it early in the week. In my previous phase I had it in the second upper body day with the bench press being early in the week.

Day 3

RDL (either split stance, bilateral, or single leg)
Single leg hip thrusts
Rows and/or chin-ups
Heavy reverse sled drags

Day 4

Low incline bench press
Landmine Lateral Raises
Split Squat Iso Holds (bodyweight). I’ll do these between sets of upper body

Day 5

This is a free day. I’ll either skip this workout or do whatever I feel like doing that day.

This is the basic gist of what I’m doing for now. Sometimes I’ll add or subtract something depending on how I’m feeling (for example, I may add sleds at the end of some workouts or skip an exercise if I’m feeling particularly smoked), but for those of you that have expressed interest in how I train, this gives a pretty good idea. I don’t like to do a lot of different exercises in one workout and find I do much better picking 2-4 and getting after it. It doesn’t look like much on paper, but I can assure you it ain’t easy.

If you have questions just fire below and I’ll see what I can do.

You can find more exercise demos on my You Tube channel.

Also, don’t forget that Dean Somerset’s Post Rehab Essentials 2.0 is on a big sale through the end of this week, so if you’re interested, now is the time to take a look. It’s been getting a lot of great feedback so far.

You can read more about it in my blog post from yesterday.



  • G

    I really enjoyed reading this. I wonder if the reason that the hamstring bodycurls make dead lifting feel good could be something similar to what PRI institute do to reset the pelvis: train the hamstring in a shortened position (without hyperextending the spine) to reset pelvis and achieve a zone of apposition for the diaphragm. Their resets free up mobility and positing like magic for some people and I can train without them. Just rambling here but Jason ferrugia talks about the same with ghrs prior to squatting for preventing knee pain and I’m trying to loosely connect the dots! It’s thought provoking to hear how you train so keep it up!

    • Ben Bruno

      Thanks for the thoughts. I really have no clue why it is the way it is, but I know it works well for me. I used to do GHR in place of sliding leg curls but recently made the swtich. I like both.

  • Pedro

    This makes me feel a heck of alot better about my training schedule knowing it looks very similar to yours. I even have the “optional” day 5 workout planned in. Just curious as to what your rep ranges are like now? I’ve been using the waterbury method with great results but just looking to change it up!

    • Pedro

      PS i forgot to mention, I’m a huge fan of you and your blog. Especially the “good reads” section.

    • Ben Bruno

      I typically stay in more moderate rep ranges (i.e. 6-12 on most things) to take it easy on my joints.

  • Keith

    Ben–can you extrapolate a bit on the “rows”? What version do you use? Do you mix it up?

    • Ben Bruno

      I have a few “go to” rows: inverted rows, landmine rows, KB rows, and trap bar rows. I always do inverted rows and then cycle in one of the others each week.

  • Guillermo Muñoz

    No WD-40 around for the landmine? Haha. It’s good to know different training styles. How often do you change your program?

    • Ben Bruno

      Hahaha yea that landmine needs some oil :-). I typically change things every 8-10 weeks, but like I said, minor changes.

  • simon mccrory

    Hi Ben thanks for sharing your article. I like your focus on single leg exercises. With the skater squat what is the goal of the exercise. I had never really seen it before therefore I find it quite interesting. Is it a strength builder or more a stabilization exercise? this might sound very silly but because its called a skater squat is it targeted at skaters or would you recomended it for all athletes? thanks, simon.

  • Sean

    Chins two days in a row no problem? (sometimes?) Any finishers/met training/cardio after your lifts? What is your current lifting goal? What are you trying to achieve?

  • Kevin

    Ben, out of interest, do you play a sport? Either competitive or not? Just wondering about the overall volume. Kevin

  • Jacob Søholm

    Hi Ben
    I was wondering, if the four-five work-outs are done in the course of a week or if its done over five days?
    Also you train in the 6-12 reps range, but how about set? Do you pyramid up to a single top set of 6-12 reps to failure (I’ve seen your training clips ;)) or do you do several top sets.

  • Kinza

    I LOVE the departure from traditional gym exercises. One day I hope to have a routine as diverse as yours!

  • Jake

    Ben, for your bench and overhead pressing, do you tend to stick with barbell or dumbbells?