How I Train On Vacation

The program below is for those of you not willing to let a little thing like vacation get in the way of your gains.

Just because your family is dragging you to some hotel for a week, it doesn't mean that you get to waste away into nothing.

By following the program below and eating like an absolute savage, I typically gain 2lbs of muscle and 0% body fat while on vacation.

Before You Start:

If you are serious about staying jacked up, you will ensure 2 things.

1. The hotel has some sort of a gym in it.
2. The hotel has at least 50lb DB's

Almost every hotel gym will look something like this

In addition, you will bring the following items with you.

• Jump Rope
• 1 Elite FTS "Average" Jump Stretch Band (or equivalent)
• 1 Set of Lifeline TNT Cables (or equivalent)

The Program

The program is designed for an 8-day, 7 night vacation.

The days you are traveling you will not be required to train. I don't want you blaming me for missing your flight or having your sweaty clothes mildew the inside of your bag.

If your trip is shorter than 8-days, simply cut out some training sessions.

Any odd day gym training session (Day-3, Day-5, Day-7) can be substituted with a sprint session.

Jogging is not allowed.

Sets of A and B should be performed together in an alternating fashion, with the rest time being dictated by how long you need to recover to perform your next set with very good form.

Enjoy!

Day 1: Travel - Off

Day 2

• Jump Rope: 4 Sets of 150 touches
• 4-minute Warm-Up
• 1A. DB One Arm Snatch: 4 sets of 2 each arm
• 1B. Fire Hydrants (Circle): 4 sets of 5 each leg
• 2A. DB FTS Band Bench Press (4 seconds down, 1 second up): 3 sets of 12
• 2B. DB Back Extension T's: 3 sets of 8
• 3A. TNT Cable Curls: 2 sets of max reps
• 3B. Chin-Ups: 2 sets of max reps
• Side Plank + FTS Band Row (10 second release, 1 second retraction): 2 sets of 12
• Jump Rope: 4 sets of 150 touches

Day 3

• Jump Rope: 4 Sets of 150 touches
• Band Warm-Up
• 1A. DB Cleans: 4 sets of 3
• 1B. Hip Extension + Reach: 3 sets of 8 each side
• 2A. DB Goblet Split Squat: 4 sets of 8 each leg
• 2B. FTS Band Single Leg RDL: 3 sets of 8 each leg
• 3A. TNT Cable Overhead Press: 2 sets of max reps
• 3B. Pull-Ups: 2 sets of max reps
• Plank + FTS Band Row (10 second release, 1 second retraction): 2 sets of 12
• Jump Rope: 4 sets of 150 touches

Day 4

• Jump Rope: 4 Sets of 150 touches
• 4-minute Warm-Up
• 1A. DB Chaos One Arm OH Squat: 4 sets of 8 each arm
• 1B. FTS Band Ankle Mobilization: 4 sets of 30 seconds each ankle
• 2A. DB FTS Band Incline Bench Press (4 seconds down, 1 second up): 3 sets of 12
• 2B. DB Back Extension Y's: 3 sets of 8
• 3A. TNT Cable Tricep Extensions: 2 sets of max reps
• 3B. DB Shoulder Box: 2 sets of 8 reps
• FTS Band Pallof Hold: 2 sets of 60 seconds
• Jump Rope: 4 sets of 150 touches

Day 5

• Jump Rope: 4 Sets of 150 touches
• Band Warm-Up
• 1A. DB One Arm Snatch + Overhead Lunge Front to Back: 4 sets of 2 each side
• 1B. Ankle, Knee, Hip Triple Extension: 3 sets of 8 
• 2A. FTS Band RDL + Weight: 4 sets of 8 
• 2B. Wall Assisted Shoulder Retractions: 3 sets of 12
• 3A. DB One Arm Chaos Curl +  Overhead Press: 2 sets of 8 each arm
• 3B. DB Renegade Push-Ups: 2 sets of max reps
• FTS Band Pallof Press and Hold: 8 reps, with an 8 second hold at extension
• Jump Rope: 4 sets of 150 touches

Day 6

• Jump Rope: 4 Sets of 150 touches
• 4-minute Warm-Up
• 1A. DB Clean + Press: 4 sets of 3 
• 1B. Fire Hydrants (45 degrees): 3 sets of 8 
• 2A. DB FTS Band Bench Press: 3 sets of max reps
• 2B. Elevated Retractions: 3 sets of 8
• 3A. Mixed-Grip Chin-Ups: 2 sets of max reps
• 3B. FTS Band Side Plank Hold: 2 sets of 45 seconds
• Jump Rope: 4 sets of 150 touches

Day 7

• Jump Rope: 4 Sets of 150 touches
• 4-minute Warm-Up
• 1A. DB Front Squat: 4 sets of 8 
• 1B. Bulgarian Split Squat Jump: 3 sets of  5 each side
• 2A. DB Snatch + Overhead Squat: 3 sets of 2 each side
• 2B. Single Leg Step Up: 3 sets of 5 each leg
• 3A. Inverted Row: 2 sets of max reps
• 3B. Dips: 2 sets of max reps
• FTS Band Lunge Pallof Holds: 2 sets of 45 seconds
• Jump Rope: 4 sets of 150 touches

Day 8: Travel - Off