What Is Your Workout Plan For This Month?

What Is Your Workout Plan For This Month?

Seriously, what IS your workout plan for this month?

If your current workout plan didn’t get you measurably closer to your goals in the last 30 days (or longer), I have a workout plan that I think will be a big help to you. It’s the closest I can get to personally being in the gym with you for a month of training.

I call this workout plan my 30 Day Quick Start workout plan although it can be used at the beginning, middle or end of your training strategy. In fact, once you complete this program you’ll have everything you need to keep on training with the Static Contraction workout plan, month after month, until you achieve your desired results.

Don’t Do the ‘Same Old, Same Old’ Workout Plan For Another Month

Try a month with crystal clear goals for every exercise every time you perform it. You’ll go into the gym knowing exactly what numbers you need to hit – and you’ll hit them!

This workout plan includes audio files of sessions you can listen to on your computer or Mp3 player (even in the gym). In these sessions I walk you through every exercise and provide motivating and useful tips for getting the most out of your Static Contraction workout plan. Many of these things I’ve never talked about or written about before. It also includes downloadable video clips showing you exactly how to set up and perform every exercise.

The 30-Day Quick Start workout plan also contains downloadable video clips showing how to set up and perform every exercise using common gym equipment. From your first workout you’ll know exactly what to do and how to do it.

These are the same exercises that are in the Train Smart e-book so some people prefer to buy both so they understand the principles behind what they are trying to accomplish. Others just want the step-by-step coaching in this 30-day Quick Start workout plan. Either one works alone or they can be used together depending on your own preference.

30-Day Quick Start Program Wourkout Plan

I created this 30-Day Quick Start workout plan for the purpose of helping you go into the gym and get the best results possible with the least effort. My training is all about efficiency and I can show you exactly how to make your next eight, brief workouts the most successful workouts you’ve ever done.

When I say ‘successful’ here’s what I mean. By the end of this 30-Day workout plan:

*     You’ll lift heavier weights than you’ve ever been able to lift before

*     You’ll gain more muscle mass than you have in any single month of your life

*     You’ll be stronger than you’ve ever been, at any age

*     You’ll achieve all the above using workouts with 25 seconds of total exercise time

*     You’ll perform no more than eight workouts during the 30 days

Would you agree the above elements would amount to a successful month of training for you?

This is a terrific, inexpensive 30-day workout plan that will give you enduring knowledge whenever you visit the gym. I hope you’ll take a look at it and consider using it as your workout plan for this month and beyond.


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40 Responses to What Is Your Workout Plan For This Month?

  1. Shawn at #


    I am just getting back into lifting to assist my martial arts and was going to start back into SCT. I have the SCT books and the Hybrid workout that you added a third workout for arms and abs. I was wondering if you would recommended starting with a standard 30-day program or a modified one that included the third hybrid workout? I really liked the concept of focusing more on my abs so the extra workout looked good. How would you change the 30 day quick start if I was to include the hybrid workout? Thank you.

  2. Keep it simple in the beginning. Those other workouts solve problems you might not even have. Do the 30-Day program and have fun!

  3. Shawn at #

    Perfect. I will start in the morning.

  4. Brian at #

    I’ve been wanting to try SCT for a while now. I purchased the Train Smart ebook years ago but never got around to doing it. I have a few questions. I’m a cardio lover and really enjoy running, so would I be able to keep on the track/treadmill on my off days? And also, unfortunately I don’t have a workout partner. All my friends that workout either workout at their own apartment complex’ gym or one that isn’t mine. What do you suggest for SCT exercises that are harder to do without a partner (something like a biceps exercise?). Thanks.

  5. Brian, you can run to your hearts content. I do cardio 3-5 days a week now and I go to martial arts classes 2-3 days a week along with the SCT and its no problem. I never do my SCT with a partner. You don’t need one actually. The only thing a partner will do is help speed up the time it takes to put on and take off all the weights you’ll be using. You don’t need a partner as a spotter if that’s what you’re thinking. The best equipment to use is to find a power rack and set that up properly for most of your exercises. Try it out and you’ll see that partner’s are not needed!

  6. Anonymous at #

    Hi Greg, I just picked up on something you mentioned in your reply here. You state you do cardio and martial arts weekly, then added doing SCT. Do you still train with weights weekly? Just curious since you have been using the technique for quite a few years (per your introductory blog). Would that mean that your resistance workouts would be further apart?

  7. I’m actually up to doing SCT once a week now. So, yes, I do one SCT session a week along with my cardio and martial arts workouts.

  8. Brian T at #

    Hey Greg,

    I have two questions. First one, how are you only up to one sct session per week if you’ve been doing it for years? I thought you’d have to steadily build up the recovery gap when lifting very heavy.

    And second, if we had a way to measure free hand isometrics could that be just as effective as sct? What I’m asking is can you build just as much muscle with less intensity and more sessions, if that was the way you had to roll for a while (assuming you had the diagnostics to tell you exactly how often to train).

    You see I have two issues now. I’m close to maxing out machines and I’m not sure I go often enough to the gym to justify my financial outlay.

    And I have a great self diagnostic tool called the truth technique, a kineosology test that is remarkably accurate at testing things.

    So I may have a method for myself but I’m not sure free hand isos can have the same muscle and strength building power, so that is why I ask.

    My testing tells me free hand isometrics has about 60% of the resistance of the lifts I do in the gym. In other words a 5 second free hand isometric hold would have about 60% of the equavalent weight of a 5 second alpha sct hold.

    So assuming that is accurate for a moment could I still stimulate as many fibres, build as much strength and muscle using freehand isos, if I got my recovery times right?

  9. Brian, the frequency of my workouts has varied. I was actually up to 1 workout every 3 weeks. Even if I rested longer I would still not lose muscle and would not have a decrease in performance. However, I try to hit the weights once a week now just to try and maintain what I have. I’m working on leaning out now to about 4% and not focusing on the muscle building. So I just get on the weights once a week and push as hard as I can. I could wait for 2 or 3 weeks though so you do have a point.
    The problem you are having is a good problem to have I guess you can say. You’re getting so strong that you’re maxing out the machines. This is a common problem with SCT trainees and shows the limits of conventional equipment. Unfortunately I don’t think that pushing 60% of you max will help. It all goes back to the Intensity Article that I wrote. The less weight you push, the less the intensity. Its the equivalent of saying “will I get the same intensity of a workout if I walked a mile versus if I sprint for that mile?” Recovery times are only part of the equation. You need the weights to get the intensity portion correct. Hopefully you can find a way to increase the intensity with the limited equipment you have access to.

  10. Brian T at #

    Is there any way I could increase the intensity? Like say if I did longer workouts, doing 40 minutes of many reps of these free hand isometrics.

    Would that not be able to work?

  11. Adding time means an increase in volume and a decrease in intensity. It might still build muscle, but the progressive overload is a problem because you have to keep adding more time. Why not just add more weight? Also, what do you mean by ‘free hand isometrics’?

  12. Brian T at #

    But as far as I’m aware you can progressively overload with free hand isometrics. It is using your own body to contract harder. Free hand is basically you contract, flex and tense a muscle as hard as you can. Using certain positions like full contraction often make this easier.

    My impression is I could progressively increase the resistance and increase the amount of time between workout days and keep the workouts at a 40 min time period. I’m just saying increasing the workout time period on a workout day to make up for less resistance.

    If I can do this could I still build just as much muscle and strength? Some guys have done this and succeeded, but most have failed due to lack of proper testing, but as I say I think I might have an innovative way around that.

  13. Shawn at #

    Pete, I had a question about 1 particular exercise. I seem to arch my back excessively during the military press to lift the max my shoulders can handle. This causes back pain and me to feel I am doing the exercise incorrectly. Do you have a suggestion for this? I thought about using a weight belt but was reading somewhere else (I do not remember where) that using those tends to potentially cause other injuries since your body does not uses its back strength anymore just relies on the belt. Thank you.

  14. I’m not understanding where the progressive increase is coming from. Let say a normal SCT trainee does a 1,500 lb leg press – what will you do as a substitute and how will the intensity be measured?

  15. Shawn, it is crucial to have some back support when doing this, especially when lifting heavier weights. I like to use a bench that has lumbar support. Do you have this type of bench at the gym? Your lower back should be flat against the bench to help you with support. Arching your back on this exercise could lead to an injury so be careful.

  16. Brian T at #

    I already described my testing procedure. The resistance goes up as you are able to contract harder like you do with a weight. This is actually proven, at least to a point, because there was a study done of free hand isometrics and the strength of the participatants went up 5% per week. It probably failed in the end due to a lack of recovery though as the resistance got high.

    All I’m asking is IF this can work as I’m describing and I can test it and when to train next, will I get the same results using a different approach, as in less resistance but still progressing fast.

    The IF part I can find out, I’m just asking for your experienced estimations of whether you can still achieve the same results over time with less resistance, but still progressive.

  17. Shawn at #

    When I use the power rack I can only use the portable bench that can adjust to a chair. This only provides a flat surface but no real lumbar support additionally. Would a weight belt be acceptable then for this exercise? I really feel like I am not getting a maximum overload for this one exercise.

  18. OK, I think I see what you’re meaning with something like a biceps – just flex as hard as you can. Still not clear on how you replace, say, leg press and lat pulls. But it still strikes me as guessing as to recovery time. And I’m sure you must realize I can’t tell you “oh yes, this will work 85% as well as SCT” because I’ve never tested it. Other than not using any weights, what would be gained in the trade-off of no measurement and guessing on recovery?

  19. That’s not ideal, to be sure. Have you considered doing a standing shoulder press? Everybody seems to have an opinion on the use of lifting belts. My view is that on this exercise you are trying to tax your shoulders, not your back. So “cheating” your back muscles is worth it if it means you can maximally load your shoulders. Worry about strengthening your back when you do a back exercise.

  20. Shawn at #

    I have tried previously and that is the best way for me to do those to date. I thought about somehow strapping myself to the chair similar to the way some machines allow you do to for things like tricep dips in a chair. I will probably go back to the standing version, it just always frightened me to put a lot of weight that high up in the power rack (6’1″ means I have to put it almost 7′ in the air).

  21. Brian T at #

    With the legs I use resistance bands and flex hard against an immovable object, with lats and grab a door frame and pull down hard. Its the same principle, just like with an sct machine or such.

    You say I am guessing but honestly that testing procedure I’ve described really works well.

    I guess I’ll have to try this myself for a few weeks and compare how I get on.

    What worries me is that if you can’t get the resistance up as high, even if it is still progressive that you won’t be able to progress as quickly or get the same results.

    Put it this way, if you did regular training and knew when you were recovered and ready for your next workout could you get just as good a results as sct?

    I think this would be like that except without the susceptibility to injury.

  22. 1. What you are describing is basically the isometric workouts from the 1950’s-60’s. Pushing and pulling against objects like walls and doorways. It will work for awhile but you’ll likely lose track of how many days rest your biceps need versus your calves, versus your shoulders, etc. You’ll have guesswork piled on guesswork. For a guy stuck in a Hanoi prison I’d say ‘go for it’ but for anyone with access to a gym I’d say you’re better off with measurement.

    2. On your last question, measurement IS the way you know you are recovered and if you do “regular training” you don’t know that. So the question is problematic. You could do full range Power Factor training and then you’d have a Power Factor and Power Index number for each exercise. But the full range part is more dangerous so I would not recommend that. And I know you want to test static training. I just don’t think doing it blindly is a good trade-off for not using equipment.

  23. Brian T at #

    Thanks Pete, that’s the answer I was looking for.

    But open your mind to the testing method I’ve mentioned, lol. It does appear to work very accurately.

    I’ll test this out and see how it goes.

  24. I hope you have success with your experiment. I think you will. I just prefer measuring to a decimal point if it’s possible – it’s a higher technology and the direction strength training desperately needs to go.

  25. Eric at #

    Hey Pete ,
    I have the e-book train smart and have been reading it over and over. But I am still a bit confused. I am going on my second week the 4th work out on this thursday. I want strength and muscle cut. So I thought the Beta work out would be best for me as it is almost the same as what I was doing.I was doing 4 sets of light weights 20-24 reps 3x a week. I am confused on the reps to do for the PFT, you show in the book an example on bench 215lbs from 26 to 29 in 3:45 is that with breaks of 30 seconds in it ? In another place I read 20 reps. Could you clarify it for me Please. Also could I do the SCT with 4 to 5 sets and a 5 second holds and achieve the same strength gain and cut? The most confusing for me is to determine the weight to use for the PFT as I surprise my self in my strongest range the last 3 workouts. Do I go up in weight each set if I can, till I reached my max or each new workout in weight? As you said it is needed some time to find the sweet spot and that seems to be where the change is in the weight. Next,you say dont do the same work out twice, does that mean that when coming to a new A,B workout that you choose one of the different exercise for the A,B then rotate them constantly? Have you done any research on mixing PFT & SCT 2 and 2 5sec holds and 20 -24 reps ( in how many minutes)? As I find Holding it for 5 secs is easier on my wrists for bench and shoulders. But the mental factor and feeling is gone from not doing 24 reps, does it make that much difference?

    Thank you for making what I always knew to be true, that maximum effort with least amount of motion in minimal amount of time produces… maximum effects Always!

  26. Hi Eric. That’s a ton of questions. First, what workout are you going to do, SCT or Power Factor?

  27. Eric at #

    Hi Pete,
    I am doing the PF. But I split it on my bench and shoulder exercise to do the SCT for the last 2 sets as my wrist hurt from the heavy weight.

  28. K.C. at #

    Hey Pete. OK…I still haven’t ordered the book yet ’cause I still have some questions. I’m the 55 year old man that sent you a question on FB. It’s been awhile since I’ve worked out and I am concerned about being super sore, etc. You recommended the Train Smart book right? It looks like the quick start program is the same (kind of). Right? But I remember seeing something about a Hybred of the two programs. Is that still available and would that be good for me?

    I also wanted to ask about the hooks and gloves. Needed in the SCT or not? Both or one or the other? They also have the “six pack straps” and “the jack hammer” are these discussed, and used, in the book? It makes total sense to me but want to make sure I have the right equipment for the course I’m getting.

    I would do ANYTHING for six pack abs! ANYTHING!! LOL And I miss having my tee-shirts tight around my arms. I don’t miss having problems getting pants to fit my thighs and my waist, but I’ll live with that. LOL

    One last questions. When is the best time to work out?? My schedule is so flexible I could work out anytime but I’m still concerned about taking all of the weights. Pick a time, however, and I’ll figure it out.

    Thanks for you help and I’m looking forward to hitting the gym.

    Aloha from Hawaii!

  29. It’s not wise to mix training methods. And SCT uses heavier weights so how is that easier on your wrists? What method do you want my help with?

  30. You don’t need the Hybrid Workout. It’s for people who have lagging areas and need more work there. You’re just starting so the full-body program (Train Smart) program is all you need. In my opinion, no matter how people train they should use hooks and hand pads/gloves because they allow anyone to lift more weight. Period. The six pack strap is very helpful too. You don’t need a JackHammer unless you are really focused on getting maximum grip and forearm strength. The best time of day to workout is the time you will consistently do it. Sustainability is far more important than whatever benefit might come from a 10am workout vs an 8 pm workout, if there even is any added benefit. The most important element is for you to get started.

  31. Eric at #

    I want help with the reps of the PFT…I mixed the last 2 sets only on the bench and shoulders. Because doing 2 sets of 1 rep holds for 5 to 10 seconds is easier on my wrist than doing all 4 sets of 20 plus. How I saw it. So I am doing the PFT. So how many reps do you recommend?

  32. K.C. at #

    Very cool Pete. I just got the 30 day quick start. It doesn’t give me a lot of info, but I love the videos. Is that the companion to the Train Smart book?

  33. Yes, it’s really intended as an adjunct to the info in the Train Smart e-book.

  34. K.C. at #

    NOW you tell me! LOL Wasn’t there a special a while back? Is that still going on? 🙂

  35. When I introduce a new product I always give the people on my mailing list the first peek and at a discount. That usually last 5 days or so then it’s gone forever.

  36. K.C. at #

    No probleme Pete. I bought it anyway. Looks good but I would have bought it anyway had I known up front that it is better to have both. I don’t know where I saw that you can do one or the other but that was the impression I was under. Can’t wait to start. I ordered the pads and the hooks. I’m one of those type that have to have all of the equipment necessary and will follow the directions completely. I figure if you don’t follow the directions as stated, don’t complain about not getting the results promised. 🙂

    You’re the best Pete. Thanks.

  37. Darryl Collins at #

    Hey Pete, I have been on your list for quite some time. I’m 59 5’11 180+ and never been on any exercise program. I need to do something. I own an XF7000. Do have an exercise program I can get started on? I’m not overweight just not in shape.

  38. That particular machine was made for the Train Smart workout. It’s a big advantage because you don’t have to load a single weight. (I understand the company is no longer in business. I severed my ties to that company in 2007.) Get the TS workout here: http://www.precisiontraining.com/products/train-smart/

  39. Rob at #

    Hi Pete. I have the earlier model of the explosive fitness machine. I don’t have the leg press for it. Would the train smart book be good with this model also? I found the conversation on isometrics very interesting. I kinda of had some of the same questions that were brought up. When using the STC machine you are pushing against a unmovable object and get a reading which is great. With the isometrics from the 60’s you are pretty much doing the same thing just without the measurement. The question that has been troubling me lately is can pushing against the STC machine with the measurement readout be as productive as holding real weight in STC training. I have always thought it could but now I seem to be second guessing myself. Would love your feedback on this. You don’t need to talk about the machine but the concept of holding real weight VS pushing against the unmovable object. I would love to hear other’s on this topic also. But back to my original question would the train smart book work well with the earlier version of the explosive fitness machine.

  40. The jury is on on that, Rob. Hundreds of people (actually, likely in the thousands) used the XF machines and they all saw gains. Physiology is universal enough to allow us to make solid generalizations. When a drug works for 100 people in a clinical trial we know it will work for a billion people. And 900 lbs is 900 lbs, your muscles and brain don’t know whether they are lifting rocks, iron or 24 karat gold – but either way they are stimulated to grow.