Adams's Patriot Press Workout
Our current crisis of virtue demands strong republican citizens. Our young men (and women!) need to train their bodies and minds to be as strong as possible to preserve the virtues and the vitality of our nation. One of the best ways to do this is lifting weights. I have been lifting for 8 years now. I love it, I’m good at it, and I want to use my knowledge to help young republican citizens, or anyone who wants to work out more effectively. Whether you’re a beginner, or a casual gym-goer looking for a structure to add to your workouts, Adams’s Patriot Press workout is here for you!
I lift weights 4 days a week. The other days are cardio/rest days, with Sunday as my unconditional rest day. Most lifting days I also do a double workout of weights and cardio.
My split is built around the splits I did while playing football in high school. During the off-season we would train three days a week around the four Olympic lifts: squat, bench press, deadlift, and clean. I’ve built around those workouts, with two days dedicated to the Olympic and compound lifts and two days of variations on those lifts as well as isometric exercises for the muscles worked by the compounds. Without further ado, here is Adams’s Patriot Press Workout.
Monday (Day 1)- Squat/Bench, Chest/Legs
Squat
Bench
Flat DB bench
Flat DB flys
Leg extension
Leg curl
Lat pull downs
Tuesday (Day 2) Squat/Bench variations, Chest iso
Squat variations: Close stance squat, Box squat, Jump squat, Bulgarian split squat, Frnt squat, Overhead Squat (pick 2)
Bench variations: Close grip bench, Reverse bench, Decline bench, DB reverse, DB decline (pick 2)
upper chest isolation: incline DB fly, bent over reverse flys w/ DBs, low to hi flys w/ DBs or Cables (pick 2-3)
lower chest isolation: decline DB flys, Cable cross flys, cable cross press, chest dips, flat plate pullovers, standing medicine ball pullovers, “sword draw” flys (pick 3-4)
Extras/subs:
Crush press
DB pushups
Pushups
Thursday (Day 3)- Dead/Clean, Shoulders
Deadlift
Clean variations: Hang clean, Power clean, Snatch, High Pull-Hang clean, Clean & Jerk, High Pull-Hang clean-Jerk, High pull-hang clean-front press (pick 1). When I’m feeling particularly energetic, I like to do a variation of the bear complex: deadlift, hang clean, front press, (jump) squat, standing back press
Shoulder press variations: Standing press, Incline bench, incline DB press (pick 1)
Pull-ups
Seated low row/leverage row (pick 1)
Shoulder iso: shrugs, side lat/front lat/punch press (can do as three exercises or a combo)
Sometimes I’ll alternate with a back exercise and do shoulders on Day 4.
Friday (Day 4)- Dead Variations, Hamstring, Back and Arms iso
Romanian Deadlift/Straight-leg deadlift/DB deadlift (pick 1)
Good morning/DB Swing/DB clean/DB snatch/Calf press, Ham & Glute extension (pick 1-2)
Back iso: Floor press, DB floor press, Face pulls, Y Flys, one arm DB rows, Bent over barbell rows, Landmine rows, grave diggers, farmers walk, cable reverse fly, standing DB press, seated bent over lats, inverted rows (pick 5-6)
Tricep iso: push downs, kickbacks, hammer curls, skull crushers, tricep dips, pushups (pick 1-2)
Bicep iso: DB curls, EZ curls, straight bar curls, swimmer curls (pick 1-2)
The Stuff I Don’t Normally Do
Abs: I don’t normally do abs but when I do, here are my favorite exercises: L-seat, tucks, ab wheel, planks, flat bench dragon flags.
Cardio: I usually don’t do cardio or HIIT type workouts during weight training, though occasionally I will do them as extras. I prefer to do cardio at home in my backyard. When I do do cardio in the gym, here are some of my favorite things to do: Step-ups, box jumps, treadmill, elliptical, bench jumps.
Home cardio: I love doing cardio at home. I have a big backyard where I can run around with a football, run routes, throw, and do agility and position drills. If I don’t want to do sprints, I usually go for a walk or a jog around the neighborhood.
Indoor cardio: The easiest form of indoor cardio is jump rope. But I have a basement with plenty of space, so my cardio usually consists of agility drills and martial arts. I have a stand-up bag that I can hit or do weapons practice. I also do short-range positional drills, and I have a basketball to practice dribbling, handles and short drives. Sometimes I play “bucketball,” which is literally just me shooting a small rubber ball into a paint bucket in the corner of the room.
This is my workout. There are many like it but this one is mine. Should you adopt this workout, dear reader, I hope you will use it to build plenty of strength as you train your body and your mind for success.