Dan Gaffke's Workout Program

My training is really simple: compound movements combined with high intensity.
Dan Gaffke's 100K Fitness Program

Dan Gaffke's 100K Training Program


My training is really simple: compound movements combined with high intensity. If I need to change it up, I will just switch the order, grip, switch from barbell to dumbbell, throw in a machine exercise, or a superset.

I am constantly adding to my workouts by watching trainers or more experienced lifters. Something as simple as a grip change can make a huge difference in how a certain exercise hits a muscle group.

If I feel my training gets stagnant or I'm just not feeling it, I'll go with low weight and high reps for a week or two, or maybe do interval training for a week. I have learned to listen to my body and know when to change it up and when I just need to up the intensity. When a workout gets boring it's time to do something different.

One training technique I commonly use is to start with light weights and higher reps and move to heavy weight and lower reps.

Dan Gaffke's 100K Transformation Challenge before and after photos
Dan Gaffke's 100K Transformation Challenge before and after photos
Dan Gaffke's 100K Transformation Challenge before and after photos.

Dan Gaffke's Training Regimen

Day 1: Chest

Day 2: Back/Abs

Day 3: Biceps/Triceps


Superset:

Superset:

Superset:

Day 4: Shoulders/Abs

Triset:

Day 5: Legs

Superset:

Day 6: Rest

Day 7: Rest

Cardio:

Running Options:

Machine Options:


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