From Sloth to Spartan in 100 Days: Week 4 Day 22 – 28

Welcome to Week 4 of S2S100 Training Program. If you’re new to the program be sure to check out my intro article and catch up by following Week 1Week 2 and Week 3.

This is my last post that I will cluttered with intros and how to catch up. Future posts will dive directly into the training regiment, nutrition and other other relevant information.

I’ve also created a separate page that chronologically tracks weekly workouts.

This week, we’re going back to the 1st Week’s routine, but with 3 major changes:

  • Most of the weight training will involve supersets.
  • Your breaks will become active recovery, you will be skipping between sets. Be sure to read my post on this topic here.
  • You will need to up the weight from Week 1. You don’t have to increase weight on all reps. Increase it ever so slightly during some sets. Aim to add enough weight to complete the higher end of the reps range.

What are supersets?

Supersets are combinations of exercises you do back-to-back without taking a break.  Break is taken once a full set is complete. A superset typically consists of 2-3 exercises, sometimes more. Choice of exercises varies as well, depending on your training program. Since this week we’re still doing 5-day split, supersets will focus only on the muscle groups exercised on that particular day.

An example of a superset would be:

  • Incline Press 12x
  • Around the Worlds 12x
  • Rest 1 min

On the worksheets, supersets are indicated by a letter followed by the number ordering exercises sequence, as seen below. Do these two exercises back to back before taking a break.


Workouts for Week 4 Day 22 – 28

This week the program follows the standard 5-day split:

  • 5 workout days
  • train a different muscle group on different days
  • cardio follows strength training

Daily training snapshot:

  • Monday: Chest and Triceps, Cardio
  • Tuesday: Legs
  • Wednesday: Core
  • Thursday: Back and Biceps, Cardio
  • Friday: Shoulders, Cardio
  • Saturday and Sunday: Off

Get the printer friendly version at the bottom of the article.

Strength training

Each strength training session will start off with compound exercise consisting of 7-9 sets.  The goal here is to exhaust the whole muscle group so that when you perform subsequent exercises you utilize all muscles in that group to execute the reps.

I suggested a range of reps you should do, but you’re probably going to ask, is how  much weight should you do? Answer: lift enough weight to perform the minimum of the set range, but heavy enough that you’ll struggle to move it on the final rep or two.


During Week 3 your cardio intensity should start a .1 higher than previous week’s.  So if last week you’re intensity was set to 7.0… this week it starts at 7.1.

  1. Set timer for 20 minutes
  2. Set the treadmill at 1% incline
  3. Set your comfortable jogging speed. One that you can easily keep pace with for 20 minutes.
  4. Every minute increase speed by .1 … so if you started at 7.0, the next minute will increase to 7.1, the following minute would be at 7.2 and so on. It looks like this:
    • Minute 20: 7.1
    • Minute 19: 7.2
    • Minute 18: 7.3
    • …. and on
  5. Follow this format for all cardio sessions for the rest of the week.


Every week I’ll be pointing you to download and print my nutrition rules.  Last week I suggested you have no carbs after 6pmThis week, make sure you add protein source to every meal.

This is it for Week 4. Good luck and have fun.

Download the printer friendly version of exercises here.