Originally published as an Advisory Hour Substack post on 2026-08-08. This first-party site copy preserves the text, localizes public supporting media, and connects the record to its project trail.
This is a personal training record, not medical advice. The source describes the 4x25 challenge as advanced-only and not suitable for beginners.
Original post
This workout schedule can unlock a ridiculous number of reps-a fine combination of suffering and bragging rights. If you workout partner keeps up a strong pace, you can achieve some remarkable numbers. Plus, it’s just the kind of workout that if you’ve never attempted it, should be tried at least once in your life.
The warmup phase is more involved than a traditional workout. You’re going to want to embrace active stretching and some movement like basketball. Grab a hoop and workup a light sweat. You don’t want to dive right into 4x25 cold-especially on day two.
Day One
Warmup
Active stretching
3x10 on seated leg press (low weight)
Main workout
200 on legs
4x25 quads (press, extensions)
4x25 hamstring
200 on back and chest
4x25 freemotion reverse fly
4x25 freemotion chest press
200 on arms
4x25 bicep (cable)
4x25 triceps (cable)
Cooldown
25 ab pulse exercises
25 ab crunch
25 ab knee touch
walk 1 mile
Day Two
Warmup
Active stretching
15 minutes basketball
Main workout
200 on legs
4x25 quads (press, extensions)
4x25 hamstring (hello hamstrings!)
200 on back and chest
4x25 freemotion row (freemotion machine)
4x25 freemotion chest press/fly (freemotion machine)
200 on arms
4x25 bicep (freemotion machine)
4x25 triceps (freemotion machine)
Cooldown
25 ab pulse exercises
25 ab crunch
25 ab knee touch
walk 1 mile
Bragging Rights
It isn’t enough to just say you did this workout. What better way to demonstrate how you’re crushing it in the gym than with badges of honor. What else are you doing with that gym bag anyway?
Set of pin buttons - 4x25 Workout Accomplishment Award this exclusive set of buttons awaits anyone who puts this workout into motion. I thought it’d be fun to have button awards for these workouts. All too often the only glory one gets in the gym is the personal satisfaction and swole-ifaction of gains. Why not add a few pin buttons to your gym bag just to signal to the others in the lockroom how insane your workout is?
Each pack comes with 5 buttons, so you can pin them as you accomplish each day or milestone. Cross 1,000 reps in a single day? Respect.
Warning: Do not attempt this workout if you are not familiar with intense workout schedules and are not someone that works out on a regular basis. You need to know the difference between active and passive stretching, as well as how to complete this workout challenge without injury. This is not a beginner’s workout scheme! This workout is for advanced athletes only!
Connected work
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