Tip: Get Ripped With 4-Rep Sets

Nothing screams “strength and conditioning” like EMOM training. Here are two ways to do it.

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.

Christian Thibaudeau specializes in building bodies that perform as well as they look. He is one of the most sought-after coaches by the world's top athletes and bodybuilders. Check out the Christian Thibaudeau Coaching Forum.