I am journaling my 40 Days with Dan John program. On the face of it working low volume and low intensity doesn’t seem like it would be all that productive. Still, I have been in contact with too many people who have done the workout who have had big success not to be pretty excited do to this myself.

The program is designed to go for 40 workout sessions using 5 exercises with very little if any variation. I am doing deadlifts, military press, Pullups/chinups , kettlebell snatches and the ab roller.  Since the volume and intensity are limited, you could do this workout every day if logistically possible.

I did 6 sessions this past week so I have 10 total under my belt now.

Session 5

Dead lift 195 x 5, 195x 5

Military press 115 x 5 x 2

Pullups 10 reps bodyweight

24 kg KB snatches 20 reps

Ab roller for 5

Session 6

Dead lift 135 x5 , 185 x 3, 225 x 1, 245 x 1

Military press 95 x 5 x 2

Pull ups 35 x 1 x 4, Bw x 6

Ab roller 5

Session 7

Dead lift 135 x5 x 2

Military press 65 x 5 x 2

Pull ups 10

Ab roller 5

Unfortunately I lost my sheets for the last workouts but since the whole idea is to work based on ‘feel’ I’m not too concerned about. In fact, on Facebook, Dan John was quoted as saying ” Forget about % of 1 rep max. I beg you.”

Train with purpose,

Sandy Sommer RKC