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Bandana Training Strong as an Ox, Fast as a Gazelle

4 Week / 5 Days per Week / Expert

0 ratings

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!

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

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

  • Power Plate
  • Weight Plates
  • Dumbbells
  • Incline Bench
  • Exercise Mat
  • Foam Roller
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
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
Hip Flexors / Very Easy
1 sets, 00:00:30, 00:30 rest
1 00:00:30 00:30
Default
Hamstrings / Beginner
1 sets, 00:00:30
1 00:00:30 --:--
Default
Shoulders / Beginner
1 sets, 10 reps, 00:30 rest
1 10 -- 00:30
Default
Chest / Beginner
5 sets, 5 reps, 02:00 rest
5 5 -- 02:00
Default
Lats / Intermediate
5 sets, 5 reps, 02:00 rest
5 5 02:00
Default
Chest / Beginner
4 sets, 6 reps, 01:30 rest
4 6 -- 01:30
Default
Lats / Beginner
4 sets, 6 reps, 01:30 rest
4 6 -- 01:30
Default
Shoulders / Beginner
3 sets, 10 reps
3 10 -- --:--
Default
Shoulders / Very Easy
3 sets, 00:01:00
3 00:01:00 --:--
Default
Outer Thighs / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
Hamstrings / Intermediate
5 sets, 00:00:30
5 00:00:30 --:--
  • normal exercise
  • superset
  • alternate

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 Hamstrings primary Quads primary Outer thighs primary Chest primary Groin primary Traps primary Triceps primary Shoulders primary Calves primary Lower back primary Lats primary Biceps primary Glutes primary Abs primary Hip flexors primary Muscles diagram
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
Calves / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
Groin / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
Lats / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
Shoulders / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
Hamstrings / Beginner
1 sets, 00:00:30
1 00:00:30 --:--
Default
Hamstrings / Beginner
1 sets, 20 reps
1 20 --:--
Default
Groin / Very Easy
1 sets, 20 reps, 00:30 rest
1 20 00:30
Default
Quads / Intermediate
5 sets, 00:00:20, 00:30 rest
5 00:00:20 00:30
Default
Quads / Intermediate
5 sets, 00:00:20, 00:30 rest
5 00:00:20 00:30
Default
Quads / Intermediate
5 sets, 00:00:20, 00:30 rest
5 00:00:20 00:30
Default
Outer Thighs / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
Hamstrings / Intermediate
5 sets, 00:00:30
5 00:00:30 --:--
  • normal exercise
  • superset
  • alternate

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 Hamstrings primary Quads primary Outer thighs primary Chest primary Groin primary Traps primary Triceps primary Shoulders primary Calves primary Lower back primary Lats primary Biceps primary Glutes primary Abs primary Hip flexors primary Muscles diagram
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
Quads / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
Groin / Very Easy
1 sets, 00:00:30, 00:30 rest
1 00:00:30 00:30
Default
Hamstrings / Beginner
1 sets, 00:00:30
1 00:00:30 --:--
Default
Shoulders / Beginner
1 sets, 10 reps, 00:30 rest
1 10 -- 00:30
Default
Quads / Intermediate
5 sets, 5 reps, 02:00 rest
5 5 -- 02:00
Default
Hamstrings / Beginner
5 sets, 5 reps, 02:00 rest
5 5 -- 02:00
Default
Quads / Intermediate
4 sets, 6 reps, 01:30 rest
4 6 -- 01:30
Default
Hamstrings / Intermediate
4 sets, 6 reps, 01:30 rest
4 6 01:30
Default
Traps / Intermediate
3 sets, 10 reps
3 10 -- --:--
Default
Chest / Beginner
3 sets, 00:01:00
3 00:01:00 --:--
Default
Lats / Very Easy
3 sets, 00:01:00
3 00:01:00 --:--
Default
Outer Thighs / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
Hamstrings / Intermediate
5 sets, 00:00:30
5 00:00:30 --:--
  • normal exercise
  • superset
  • alternate

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 Hamstrings primary Quads primary Outer thighs primary Chest primary Groin primary Traps primary Triceps primary Shoulders primary Calves primary Lower back primary Lats primary Biceps primary Glutes primary Abs primary Hip flexors primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hip Flexors / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
Quads / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
Groin / 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
Calves / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
Hamstrings / Beginner
1 sets, 00:00:30
1 00:00:30 --:--
Default
Shoulders / Beginner
1 sets, 10 reps, 00:30 rest
1 10 -- 00:30
Default
Biceps / Beginner
5 sets, 5 reps, 02:00 rest
5 5 -- 02:00
Default
Triceps / Beginner
5 sets, 5 reps, 02:00 rest
5 5 -- 02:00
Default
Biceps / Intermediate
4 sets, 6 reps, 01:30 rest
4 6 -- 01:30
Default
Triceps / Intermediate
4 sets, 6 reps, 01:30 rest
4 6 -- 01:30
Default
Abs / Intermediate
3 sets, 10 reps
3 10 -- --:--
Default
Glutes / Very Easy
3 sets, 00:01:00
3 00:01:00 --:--
Default
Lower Back / Very Easy
3 sets, 00:01:00
3 00:01:00 --:--
Default
Outer Thighs / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
Hamstrings / Intermediate
5 sets, 00:00:30
5 00:00:30 --:--
  • normal exercise
  • superset
  • alternate

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 Hamstrings primary Quads primary Outer thighs primary Chest primary Groin primary Traps primary Triceps primary Shoulders primary Calves primary Lower back primary Lats primary Biceps primary Glutes primary Abs primary Hip flexors primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hip Flexors / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
Quads / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
Groin / 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
Calves / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
Hamstrings / Beginner
1 sets, 00:00:30
1 00:00:30 --:--
Default
Hamstrings / Beginner
1 sets, 20 reps
1 20 --:--
Default
Groin / Very Easy
1 sets, 20 reps, 01:00 rest
1 20 01:00
Default
Quads / Intermediate
5 sets, 00:00:25, 00:30 rest
5 00:00:25 00:30
Default
Quads / Intermediate
5 sets, 00:00:25, 00:30 rest
5 00:00:25 00:30
Default
Quads / Intermediate
5 sets, 00:00:25, 00:30 rest
5 00:00:25 00:30
Default
Outer Thighs / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
Hamstrings / Intermediate
5 sets, 00:00:30
5 00:00:30 --:--
  • normal exercise
  • superset
  • alternate

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 Hamstrings primary Quads primary Outer thighs primary Chest primary Groin primary Traps primary Triceps primary Shoulders primary Calves primary Lower back primary Lats primary Biceps primary Glutes primary Abs primary Hip flexors primary Muscles diagram

Workout Goals

  • Improve Cardio
  • Gain Strength

Equipment Needed

  • Hamstring Curl Machine
  • Exercise Mat
  • Foam Roller
  • Incline Bench
  • Dumbbells
  • Power Plate
Show All

51 person started this plan

No Reviews yet.

Bandana Training Strong as an Ox, Fast as a Gazelle

Workout Goals

  • Improve Cardio
  • Gain Strength

Equipment Needed

  • Hamstring Curl Machine
  • Exercise Mat
  • Foam Roller
  • Incline Bench
  • Dumbbells
  • Power Plate
Show All

51 person started this plan