EMOM with Alternating Exercises
EMOM means “every minute on the minute.” These are normally done with 2 pairings per workout. This 4-rep method is more focused on strength, so use about 70% of your maximum, using only big lifts: squats, deadlifts, bench press, military press, chin-ups, barbell rows, push press, front squats, etc. Pair one upper and one lower body exercise.
You must start a new set every minute. On odd minutes you’ll do exercise 1 and on even minutes you do exercise 2. Example:
- Start – 4 reps back squat
- 1:00 – 4 reps bench press
- 2:00 – 4 reps back squat
- 3:00 – 4 reps bench press
- Keep going for 14-20 minutes.
Your first option is to do a whole workout using only this approach. This means doing 2 such pairings in your workout for 14-20 minutes each. Start at 14 minutes and work your way up. Take about 5 minutes between both pairings and do nothing else in that session except for maybe some minor work for the abs or other small muscle groups.
The second option is to do a regular (but a bit shorter) lifting session and finish that workout with one EMOM pairing for 14-20 minutes. This would be your finisher.