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Bandana Training Strong as an Ox, Fast as a Gazelle

4 Week / 5 Days per Week / Expert

0 ratings
Bandana Training Strong as an Ox, Fast as a Gazelle

Bandana Training Strong as an Ox, Fast as a Gazelle

4 Week / 5 Days per Week / Expert

0 ratings

Bandana Training Strong as an Ox, Fast as a Gazelle

4 Week / 5 Days per Week / Expert

0 ratings
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Cluster Torso Workout

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Step-By-Step Video Tutorials
Advanced Workout Stats
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Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
Calves / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
Glutes / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
--
--
1 sets, 00:00:30, 00:30 rest
1 00:00:30 00:30
Default
--
--
1 sets, 00:00:30
1 00:00:30 --:--
Default
--
--
1 sets, 10 reps, 00:30 rest
1 10 -- 00:30
Default
--
--
5 sets, 5 reps, 02:00 rest
5 5 -- 02:00
Default
--
--
5 sets, 5 reps, 02:00 rest
5 5 02:00
Default
--
--
4 sets, 6 reps, 01:30 rest
4 6 -- 01:30
Default
--
--
4 sets, 6 reps, 01:30 rest
4 6 -- 01:30
Default
--
--
3 sets, 10 reps
3 10 -- --:--
Default
--
--
3 sets, 00:01:00
3 00:01:00 --:--
Default
--
--
1 sets, 00:00:30
1 00:00:30 --:--
Default
--
--
5 sets, 00:00:30
5 00:00:30 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

*For the Bench Press and Neutral-Grip Pull-Up, rack the weight (get off the pull-up bar) between reps, rest 10-15s, then hit another rep.

Lifting Tempo:

- For exercises with 5 sets, perform with a tempo of 4,0,X,15.
- For all other exercises, perform with a tempo of 4,0,X,0.

Stretch whatever muscles you want on the power plate and hold each stretch for 30 seconds. Stretches should include; hamstrings, adductors, hip flexors, quads, and glutes.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Forearms secondary Obliques secondary Outer thighs primary Calves primary Chest primary Lats primary Triceps primary Glutes primary Abs primary Quads primary Hip flexors primary Biceps primary Hamstrings primary Shoulders primary Groin primary Lower back primary Traps primary Muscles diagram

Workout Summary

The idea that you can be strong as an ox and as fast as a gazelle at the same time seems crazy to the average person, superhuman perhaps. But Rob Sulaver (Bandana Training) is no average trainer, and he's put quite an array of exercises together to get you fitter than you've ever been! Combini... more

The idea that you can be strong as an ox and as fast as a gazelle at the same time seems crazy to the average person, superhuman perhaps. But Rob Sulaver (Bandana Training) is no average trainer, and he's put quite an array of exercises together to get you fitter than you've ever been!

Combining the best qualities of both ox and gazelle is no easy task, but only Rob could handle such a task!

Prescription for Health: Foam Rolling

If you aren't a fan of foam rolling yet, you're going to be after this workout plan! Rob's put together just what you need to get your muscles ready to rock before you start beasting your workouts.

We're not going to list all the benefits here (There's too many!), just do it!

Prescription for Ox-like Strength

There are two very different components to this program. 3 of the workouts are clusters broken down into Torso, Legs and Arms.

Each superset includes a push and pull exercise to make sure you're hitting it all!

Prescription for Gazelle Speed

In case you didn't realize, gazelles are pretty fast. Think upwards of 40 mph! To get you up there (or at least close), you've got a progressive energy system program focused entirely on speed.

Unfortunately, reading about this workout plan doesn't help you gain strength or speed. Get started on these workouts and get take your fitness up a notch!

Big thanks to Rob for sharing this workout plan to kick off our App Launch! Check out more of his work on BandanaTraining.com!

Est - A Workout

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Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
Hip Flexors / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
Glutes / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
--
--
1 sets, 00:00:30
1 00:00:30 --:--
Default
--
--
1 sets, 00:00:30
1 00:00:30 --:--
Default
--
--
1 sets, 00:00:30
1 00:00:30 --:--
Default
--
--
1 sets, 00:00:30
1 00:00:30 --:--
Default
--
--
1 sets, 00:00:30
1 00:00:30 --:--
Default
--
--
1 sets, 20 reps
1 20 --:--
Default
--
--
1 sets, 20 reps, 00:30 rest
1 20 00:30
Default
--
--
5 sets, 00:00:20, 00:30 rest
5 00:00:20 00:30
Default
--
--
5 sets, 00:00:20, 00:30 rest
5 00:00:20 00:30
Default
--
--
5 sets, 00:00:20, 00:30 rest
5 00:00:20 00:30
Default
--
--
1 sets, 00:00:30
1 00:00:30 --:--
Default
--
--
5 sets, 00:00:30
5 00:00:30 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Treadmill sprints can also be done outside. Here is the breakdown for the sprints

Week #1 Sprint 20 seconds - Rest 40 seconds x 3 series of 5 reps
Week #2 Sprint 20 seconds - Rest 40 seconds x 3 series of 7 reps
Week #3 Sprint 25 seconds - Rest 35 seconds x 2 series of 8 reps
Week #4 Sprint 30 seconds - Rest 30 seconds x 2 series of 10 reps

Stretch whatever muscles you want on the power plate and hold each stretch for 30 seconds. Stretches should include; hamstrings, adductors, hip flexors, quads, and glutes.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Forearms secondary Obliques secondary Outer thighs primary Calves primary Chest primary Lats primary Triceps primary Glutes primary Abs primary Quads primary Hip flexors primary Biceps primary Hamstrings primary Shoulders primary Groin primary Lower back primary Traps primary Muscles diagram

Workout Summary

The idea that you can be strong as an ox and as fast as a gazelle at the same time seems crazy to the average person, superhuman perhaps. But Rob Sulaver (Bandana Training) is no average trainer, and he's put quite an array of exercises together to get you fitter than you've ever been! Combini... more

The idea that you can be strong as an ox and as fast as a gazelle at the same time seems crazy to the average person, superhuman perhaps. But Rob Sulaver (Bandana Training) is no average trainer, and he's put quite an array of exercises together to get you fitter than you've ever been!

Combining the best qualities of both ox and gazelle is no easy task, but only Rob could handle such a task!

Prescription for Health: Foam Rolling

If you aren't a fan of foam rolling yet, you're going to be after this workout plan! Rob's put together just what you need to get your muscles ready to rock before you start beasting your workouts.

We're not going to list all the benefits here (There's too many!), just do it!

Prescription for Ox-like Strength

There are two very different components to this program. 3 of the workouts are clusters broken down into Torso, Legs and Arms.

Each superset includes a push and pull exercise to make sure you're hitting it all!

Prescription for Gazelle Speed

In case you didn't realize, gazelles are pretty fast. Think upwards of 40 mph! To get you up there (or at least close), you've got a progressive energy system program focused entirely on speed.

Unfortunately, reading about this workout plan doesn't help you gain strength or speed. Get started on these workouts and get take your fitness up a notch!

Big thanks to Rob for sharing this workout plan to kick off our App Launch! Check out more of his work on BandanaTraining.com!

Cluster Legs Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Default
Hip Flexors / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
Calves / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
Glutes / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
--
--
1 sets, 00:00:30
1 00:00:30 --:--
Default
--
--
1 sets, 00:00:30, 00:30 rest
1 00:00:30 00:30
Default
--
--
1 sets, 00:00:30
1 00:00:30 --:--
Default
--
--
1 sets, 10 reps, 00:30 rest
1 10 -- 00:30
Default
--
--
5 sets, 5 reps, 02:00 rest
5 5 -- 02:00
Default
--
--
5 sets, 5 reps, 02:00 rest
5 5 -- 02:00
Default
--
--
4 sets, 6 reps, 01:30 rest
4 6 -- 01:30
Default
--
--
4 sets, 6 reps, 01:30 rest
4 6 01:30
Default
--
--
3 sets, 10 reps
3 10 -- --:--
Default
--
--
3 sets, 00:01:00
3 00:01:00 --:--
Default
--
--
3 sets, 00:01:00
3 00:01:00 --:--
Default
--
--
1 sets, 00:00:30
1 00:00:30 --:--
Default
--
--
5 sets, 00:00:30
5 00:00:30 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

*For the Front Squat and Lying Leg Curl, rack the weight between reps, rest 10-15s, then hit another rep.

Lifting Tempo:

- For exercises with 5 sets, perform with a tempo of 4,0,X,15.
- For all other exercises, perform with a tempo of 4,0,X,0.

Stretch whatever muscles you want on the power plate and hold each stretch for 30 seconds. Stretches should include; hamstrings, adductors, hip flexors, quads, and glutes.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Forearms secondary Obliques secondary Outer thighs primary Calves primary Chest primary Lats primary Triceps primary Glutes primary Abs primary Quads primary Hip flexors primary Biceps primary Hamstrings primary Shoulders primary Groin primary Lower back primary Traps primary Muscles diagram

Workout Summary

The idea that you can be strong as an ox and as fast as a gazelle at the same time seems crazy to the average person, superhuman perhaps. But Rob Sulaver (Bandana Training) is no average trainer, and he's put quite an array of exercises together to get you fitter than you've ever been! Combini... more

The idea that you can be strong as an ox and as fast as a gazelle at the same time seems crazy to the average person, superhuman perhaps. But Rob Sulaver (Bandana Training) is no average trainer, and he's put quite an array of exercises together to get you fitter than you've ever been!

Combining the best qualities of both ox and gazelle is no easy task, but only Rob could handle such a task!

Prescription for Health: Foam Rolling

If you aren't a fan of foam rolling yet, you're going to be after this workout plan! Rob's put together just what you need to get your muscles ready to rock before you start beasting your workouts.

We're not going to list all the benefits here (There's too many!), just do it!

Prescription for Ox-like Strength

There are two very different components to this program. 3 of the workouts are clusters broken down into Torso, Legs and Arms.

Each superset includes a push and pull exercise to make sure you're hitting it all!

Prescription for Gazelle Speed

In case you didn't realize, gazelles are pretty fast. Think upwards of 40 mph! To get you up there (or at least close), you've got a progressive energy system program focused entirely on speed.

Unfortunately, reading about this workout plan doesn't help you gain strength or speed. Get started on these workouts and get take your fitness up a notch!

Big thanks to Rob for sharing this workout plan to kick off our App Launch! Check out more of his work on BandanaTraining.com!

Cluster Arms Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Default
Hip Flexors / Very Easy
--
Default
Quads / Very Easy
--
Default
Groin / Very Easy
--
Default
--
--
--
Default
--
--
--
Default
--
--
--
Default
--
--
--
Default
--
--
--
Default
--
--
--
Default
--
--
--
Default
--
--
--
Default
--
--
--
Default
--
--
--
Default
--
--
--
Default
--
--
--
Default
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 4

*For the EZ-Bar Curl and Close-Grip Bench Press, rack the weight between reps, rest 10-15s, then hit another rep.

Lifting Tempo:

- For exercises with 5 sets, perform with a tempo of 4,0,X,15.
- For all other exercises, perform with a tempo of 4,0,X,0.

Stretch whatever muscles you want on the power plate and hold each stretch for 30 seconds. Stretches should include; hamstrings, adductors, hip flexors, quads, and glutes.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Forearms secondary Obliques secondary Outer thighs primary Calves primary Chest primary Lats primary Triceps primary Glutes primary Abs primary Quads primary Hip flexors primary Biceps primary Hamstrings primary Shoulders primary Groin primary Lower back primary Traps primary Muscles diagram

Workout Summary

The idea that you can be strong as an ox and as fast as a gazelle at the same time seems crazy to the average person, superhuman perhaps. But Rob Sulaver (Bandana Training) is no average trainer, and he's put quite an array of exercises together to get you fitter than you've ever been! Combini... more

The idea that you can be strong as an ox and as fast as a gazelle at the same time seems crazy to the average person, superhuman perhaps. But Rob Sulaver (Bandana Training) is no average trainer, and he's put quite an array of exercises together to get you fitter than you've ever been!

Combining the best qualities of both ox and gazelle is no easy task, but only Rob could handle such a task!

Prescription for Health: Foam Rolling

If you aren't a fan of foam rolling yet, you're going to be after this workout plan! Rob's put together just what you need to get your muscles ready to rock before you start beasting your workouts.

We're not going to list all the benefits here (There's too many!), just do it!

Prescription for Ox-like Strength

There are two very different components to this program. 3 of the workouts are clusters broken down into Torso, Legs and Arms.

Each superset includes a push and pull exercise to make sure you're hitting it all!

Prescription for Gazelle Speed

In case you didn't realize, gazelles are pretty fast. Think upwards of 40 mph! To get you up there (or at least close), you've got a progressive energy system program focused entirely on speed.

Unfortunately, reading about this workout plan doesn't help you gain strength or speed. Get started on these workouts and get take your fitness up a notch!

Big thanks to Rob for sharing this workout plan to kick off our App Launch! Check out more of his work on BandanaTraining.com!

EST - B Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Default
Hip Flexors / Very Easy
--
Default
Quads / Very Easy
--
Default
Groin / Very Easy
--
Default
--
--
--
Default
--
--
--
Default
--
--
--
Default
--
--
--
Default
--
--
--
Default
--
--
--
Default
--
--
--
Default
--
--
--
Default
--
--
--
Default
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 5

Hill sprints can be done on treadmill if you prefer. Here is the breakdown for the sprints:

Week #1 Sprint 25 seconds - Rest 35 seconds x 3 series of 5 reps
Week #2 Sprint 25 seconds - Rest 25 seconds x 3 series of 7 reps
Week #3 Sprint 30 seconds - Rest 30 seconds x 2 series of 8 reps
Week #4 Sprint 35 seconds - Rest 35 seconds x 2 series of 10 reps

Stretch whatever muscles you want on the power plate and hold each stretch for 30 seconds. Stretches should include; hamstrings, adductors, hip flexors, quads, and glutes.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Forearms secondary Obliques secondary Outer thighs primary Calves primary Chest primary Lats primary Triceps primary Glutes primary Abs primary Quads primary Hip flexors primary Biceps primary Hamstrings primary Shoulders primary Groin primary Lower back primary Traps primary Muscles diagram

Workout Summary

The idea that you can be strong as an ox and as fast as a gazelle at the same time seems crazy to the average person, superhuman perhaps. But Rob Sulaver (Bandana Training) is no average trainer, and he's put quite an array of exercises together to get you fitter than you've ever been! Combini... more

The idea that you can be strong as an ox and as fast as a gazelle at the same time seems crazy to the average person, superhuman perhaps. But Rob Sulaver (Bandana Training) is no average trainer, and he's put quite an array of exercises together to get you fitter than you've ever been!

Combining the best qualities of both ox and gazelle is no easy task, but only Rob could handle such a task!

Prescription for Health: Foam Rolling

If you aren't a fan of foam rolling yet, you're going to be after this workout plan! Rob's put together just what you need to get your muscles ready to rock before you start beasting your workouts.

We're not going to list all the benefits here (There's too many!), just do it!

Prescription for Ox-like Strength

There are two very different components to this program. 3 of the workouts are clusters broken down into Torso, Legs and Arms.

Each superset includes a push and pull exercise to make sure you're hitting it all!

Prescription for Gazelle Speed

In case you didn't realize, gazelles are pretty fast. Think upwards of 40 mph! To get you up there (or at least close), you've got a progressive energy system program focused entirely on speed.

Unfortunately, reading about this workout plan doesn't help you gain strength or speed. Get started on these workouts and get take your fitness up a notch!

Big thanks to Rob for sharing this workout plan to kick off our App Launch! Check out more of his work on BandanaTraining.com!

Workout Goals

  • Improve Cardio
  • Gain Strength

Equipment Needed

  • Exercise Mat
  • Foam Roller
  • Barbell
  • Flat Bench
  • Dumbbells
  • Weight Plates
Show All

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Bandana Training Strong as an Ox, Fast as a Gazelle

Workout Goals

  • Improve Cardio
  • Gain Strength

Equipment Needed

  • Exercise Mat
  • Foam Roller
  • Barbell
  • Flat Bench
  • Dumbbells
  • Weight Plates
Show All