For some of us, walking into a workout with the confidence that we're going to give it our all comes naturally. And quite honestly—going solo is preferred. Who needs those distractions between sets, right? You know what we're talking about—where those rest periods that were slated to be 30 seconds turn into 3:30.On the other hand—some of us like to work off someone else's energy, or have our intensity or commitment challenged.Eric and Ryan Johnson, also known as the "Sons of Strength" on Instagram are brothers—and training partners—that thrive off rivalry in the gym. The following program is a 3-day plan that was designed for training partners—or rivals—depending on how you look at it. And 3 days is the perfect amount of time together—no matter how much you love and or hate each other.Click on the links below for a full workout demonstrationLooking for a training program you can do on your own? Start with The 21-Day Shred and the Shred Series. Learn more at mensfitness.com/shred.THE WORKOUTSDay One: Chest, Back, and ArmsWarm-upPartner Med Ball Chest Pass 2 x 10
Band Pull Apart 2 x 15A1: DB Flat Press
9/7/5+ (71% 75% 79%)A2: 1 Arm DB Row
3 x 10B1: Barbell Incline Press (Japanese Drop Set)
2 x (5,5,5,5)B2: Landmine Row (Japanese Drop Set)
2 x (5,5,5,5)C1: Partner Resisted DB Fly
3 x12D1: Skullcrushers
4x8-10D2: Seated DB Incline Curl
4x10-12Day Two: Legs and AbsWarm-upSquat Jump 3 x 5
Spiderman Lunge with Rotation 3 x 3 each sideA1: Front Squat
9/7/5+ (71% 75% 79%)B1: Sumo Deadlift (Japanese Drop Set)
2 x (5,5,5,5)C1: DB Romanian Deadlift
3 x 12C2: DB Reverse Lunge
3 x 8 eachD1. Ball Leg Curls w/ Band
3 x 15E1: AB Wheel Rollout
3 x 10-20E2: Reactive Band Punch Out
3 x 20s eachDay Three: Back, Shoulders, and ArmsWarm-upPartner Med Ball Side Toss 2x5 each
Bear Crawl 2x20 yardsA1: Neutral Grip Pull Up Ladder
2x1-MaxB1: Arm DB Shoulder Press
9/7/5+ (71% 75% 79%)B2: Wide Grip Lat Pulldown
3 x 10C1: BB Military Press (Japanese Drop Set)
2 x (5,5,5,5)C2: Seated Row (Japanese Drop Set)
2 x (5,5,5,5)D1: DB Lateral Raise
3 x 10-12D2: Meadows Rear Delt Swings
3 x 25,20,15E1: Overhead Tricep Extension
2 x 20-25E2: Cable Curl
2 x 20-25