Fitness 360: Chris Thompson, Training Program

Learn how Chris Thompson has utilized training to failure to build his best-ever body at 45 years old!

Because he's been interested in fitness for so long, Chris has seen and tried just about every training scheme under the sun. All of this experience has coalesced to teach him one very important thing: failure leads to growth.

If you want to put Chris's knowledge into practice, try the super-intense training regimen he uses almost exclusively to great success. It's called the Militia 30-Minute Workout, and it's guaranteed to push your body to its limits.

Chris Thompson Fitness 360: Militia Muscle
Watch The Video - 09:59



Growing From Failure

"You have to find what works for you, and then you need to do it consistently," says Chris. "And I say that having done pretty much everything there is." Chris has done a lot of different training programs and various protocols, but the one methodology that never changes is going to failure. "It's difficult to figure out what going to failure really means. And it's only through failure that we grow—literally, figuratively, and metaphorically."

"I've been doing the Muscle Militia training routine as my go-to for 9 or 10 months," explains Chris. "I go to complete physical failure and move as quickly as possible from exercise to exercise to exercise. I hit all parts of my body doing compound movements. High-intensity training becomes a cardio challenge very quickly. Through it, I've been achieving results."

"I've been doing the Muscle Militia training routine as my go-to for 9 or 10 months," explains Chris. "I go to complete physical failure and move as quickly as possible from exercise to exercise to exercise."

Although he mostly trains by himself, he gets an extra boost of motivation when his Militia brothers—Ronnie Milo and Jason Wheat—join him in the gym. "They're both way bigger than I am and way stronger than I am. They motivate me because they believe in me. They say, 'You can do this. Step up, let's go.' And I respond by saying to myself 'Yes, I can do it.'"

Total-Body Muscle Militia Training
  • Seated Leg Tucks Seated Leg Tucks Bench Tucks
    1 set to failure
  • Standing Calf Raises Standing Calf Raises Calf Extension
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure

  • Note(s): Warm-up sets are important because we're going really heavy. Get those muscles warm before you work them hard.

  • Thigh Abductor Thigh Abductor Abductor Machine
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Hyperextensions (Back Extensions) Hyperextensions (Back Extensions) Hyperextensions
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Lying Leg Curls Lying Leg Curls Hamstring Curl
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Leg Extensions Leg Extensions Leg Extensions
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Squat Machine Squat Machine
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Pullups Pullups Pullups
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Seated Cable Rows Seated Cable Rows Seated Cable Rows
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Side Lateral Raise Side Lateral Raise Dumbbell Lateral Raise
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Dumbbell Bicep Curl Dumbbell Bicep Curl Dumbbell Bicep Curl
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure

  • Note(s): A couple of us have had significant shoulder injuries that we're still rehabilitating, which is why we don't perform full repetitions. If your shoulders are healthy, do full reps.

  • Dips - Triceps Version Dips - Triceps Version Weighted Dip
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure





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