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 Training Regimen
Day 1: Chest
5 sets of 15,12,10,8,6 reps
5 sets of 15,12,10,8,6 reps
5 sets of 15,12,10,8,6 reps
3 sets to failure
5 sets 15,12,10,8,6 reps
Day 2: Back/Abs
3 sets to failure 
5 sets of 15,12,10,8,6 reps 
5 sets of 15,12,10,8,6 reps 
5 sets of 15,12,10,8,6 reps 
3 sets to failure 
3 sets of 10-12 reps - 3 sets of 10-12, each side
3 sets to failure
Day 3: Biceps/Triceps
Superset:
3 sets of 8-12 reps 
3 sets of 8-12 reps
Superset:
3 sets of 8-12 reps 
3 sets of 8-12 reps
Superset:
3 sets of 8-12 reps 
3 sets of 8-12 reps
3 sets of 8-10 reps
Day 4: Shoulders/Abs
5 sets of 15,12,10,8,6 reps
Triset:
3 sets 10 reps 
3 sets 10 reps 
3 sets 10 reps
5 sets of 15,12,10,8,6 reps 
3 sets to failure 
1 set of 10-12 reps each side 
3 sets to failure
Day 5: Legs
5 sets of 15,12,10,8,6 reps 
3 sets of 6-10 reps, each leg
Superset:
5 sets of 15,12,10,8,6 reps 
5 sets of 15,12,10,8,6 reps
5 sets of 15,12,10,8,6 reps
Day 6: Rest
Day 7: Rest
Cardio:
Running Options:
30-40 minutes - 20 minutes of HIIT
- 2-3 miles at steady pace
Machine Options:
30-40 minutes 
30-40 minutes 
30-40 minutes
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