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.

Option 1

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.

Option 2

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.

Related: More Info on EMOM Training

Related: Questions? Ask Coach Thibaudeau Here