In fact, I’m going to give you my full strength and conditioning workout routine that I’m currently on. 

Who’s ready to get strong?

This is a 5-day workout routine and targets both strength and conditioning. It’s quite different from your typical bodybuilding workout.

The focus here is getting strong on compound exercises like squats, deadlifts, bench press, rows, overhead press, etc. And the other exercises in each workout are catered around helping you get stronger on these lifts.

But this isn’t a powerlifting workout either. You’re also gonna be doing some evil cardio! That’s part of the conditioning.

This strength and conditioning workout routine also has you doing enough sets and reps to build muscle mass. Volume is the key to making your muscles bigger, as volume is the key to getting that awesome tone from a tube amp!

What You Must Know About This Strength and Conditioning Workout

This strength and conditioning workout program calls for five workout days per week (you could get away with just four). The strength training part takes about an hour and I alternate two types of cardio after lifting weights. So the whole workout could be anywhere from a little over an hour to an hour and a half.

Also, this program is for both men and women. And I want to say upfront, it’s awesome to see more women in the gym hitting the weights and training hard.

And yes, I expect you to listen to my Heavy Metal Workout album series when you do this workout! Or at least have some of my songs in your metal workout playlist! I can live with that.

Monday Workout – Deadlifts and Core

Deadlifts: 4 sets x 8 reps-superset with
Decline Sit-ups: 4 sets x 8 reps

Stiff-Leg Deadlifts: 4 sets x 8 reps-superset with
Rope Crunches: 4 sets x 8 reps

Good Mornings: 4 sets x 10 reps-superset with
Leg Raises: 4 sets x 10 reps

Cardio – 25-minute walk

Tuesday Workout – Back and Chest

Barbell Rows: 4 sets x 8 reps-superset with
Bench Press: 4 sets x 8 reps

Dumbbell Rows: 4 sets x 8 reps-superset with
Incline Bench Press: 4 sets x 8 reps

Dumbbell Pullovers: 4 sets x 10 reps-superset with
Dumbbell Flyes: 4 sets x 10 reps

Cardio – 12 minute HIIT (high-intensity interval training)

Wednesday Workout – Arms and Calves (Optional Workout)

Rope Pressdowns: 4 sets x 10 reps-superset with
Dumbbell Hammer Curls: 4 sets x 10 reps

Seated Overhead Dumbbell Extensions: 4 sets x 10 reps-superset with
Barbell (or EZ Bar) Curls: 4 sets x 10 reps

Seated Calves Raises: 4 sets x 12 reps

Standing Calves Raises: 75’s (rest 10 seconds between sets until you hit 75 total reps…yes, this is like my song on Heavy Metal Workout II:  F’n’ Brutal!)

Cardio – 25-minute walk

Thursday Workout – Squats and Core

Squats: 4 sets x 8 reps-superset with
Decline Sit-ups: 4 sets x 8 reps

Front Squats: 4 sets x 8 reps-superset with
Rope Crunches: 4 sets x 8 reps

Good Mornings: 4 sets x 10 reps-superset with
Leg Raises: 4 sets x 10 reps

Cardio – 12 minute HIIT

Friday Workout – Back and Shoulders

Reverse Grip Barbell Rows: 4 sets x 8 reps-superset with
Standing Overhead Press: 4 sets x 8 reps

Lat Pulldowns: 4 sets x 8 reps-superset with
Seated Dumbbell Press: 4 sets x 8 reps

Weighted Pullups: 4 sets x 10 reps-superset with
Lateral Raises: 4 sets x 10 reps

Cardio – 12 minute HIIT (high-intensity interval training)

Weekends

*Saturdays and Sundays are typically rest days, though I often go to the gym with my wife on the weekends and I’ll hit a quick arm and calves workout followed by a HIIT cardio session. 

**If you wanted to make this a four-day program, you could throw in a little arms at the end of one or more of the other workouts. I may do that soon – that would grant me more time in the studio recording music! 

Favorite Exercise

What’s my favorite exercise? Well, it’s similar to the first track on my Heavy Metal Workout II album called Death Lift.

Yes, deadlifts. This ‘King of Exercises‘ is an overall size and strength builder. There’s no greater feeling than the aftermath of doing a few sets of heavy deads. You walk away feeling like you can conquer anything because you just conquered picking up raw weight off the floor.

I’m also a huge fan of weighted pull-ups. It may take you a while to get there but don’t let that discourage you. Keep pushing. If you have to start out with assisted pull-ups, that’s fine. You will get there, I promise!

How Supersets and Giant Sets Can Make You Stronger

You may be looking at this program and thinking that supersets don’t belong in any type of strength training workout routine. That’s what I would’ve thought too.

I took this concept from a Strongman title holder from Maryland, Brian Alsruhe. He has a 24-minute video out there explaining his linear progression program on strength and conditioning. And remember, this workout program is all about strength and conditioning. You can check out Brian on YouTube.

As I started doing this workout routine, I made changes to it that I thought would be best for my personal goals. And that’s what you have to do. I even say the same thing with the guitar videos I put out there on YouTube. Take what I’m giving you and use it as a guide to create your own.

Anyway, back to supersets. The idea is to perform an antagonist exercise, kind of like push-pull (or pull-push). So think of these as giant sets instead of supersets.

I don’t claim to know the science behind this, but I’ve been making some serious gains from this workout method. I’ve especially noticed gains in my barbell rows and bench press.

Prior to doing this strength and conditioning workout routine, I thought for sure doing a set of rows first would kill my bench press. It’s done just the opposite.

This type of workout is exhausting and I’ll admit it’s hard to wrap your head around the concept at first. But trust me; follow it for a few weeks, at least a month. It works. You just have to really push yourself.

Strength and Conditioning Workout

I want to briefly touch on the most hated task. Cardio. I would rather us use the word conditioning because that’s really what we’re doing with cardio exercise.

I’m alternating two types of cardio workouts here. One day is a short HIIT (high-intensity interval training) followed by a longer duration of moderate cardio the next day. This keeps the boredom down and integrating both will keep your body tight and your heart in check.

My HIIT cardio is usually down on the recumbent bike. I’ll go hard for about 30 seconds and back off to a slow pace for 30 seconds to a minute. And then I’ll repeat. I usually do this for 10-13 minutes.

The longer durations of cardio are just walking on the treadmill. I se the incline to about three and walk for 25-30 minutes at anywhere between 3.2 to 3.4 mph.

Heavy Metal Workout Workout

Well, that’s my new strength and conditioning workout routine. I’ve been on this plan for three weeks now. After four weeks I’ll go a little heavier on the compound lifts that I do in the beginning, and do 5 sets of 5 reps. But I’ll keep the reps at 8 and 10 for the other exercises else.

So what’s the best thing to listen to during these workouts? Metal! Of course, I listen to my own music but I also listen bands like…

• Amon Amarth
• Arch Enemy
• Exmortus
• Exodus
• Testament

…and several more bands of the like. I tend to listen to more death metal when I workout.

There’s no instrumental music out there for this genre, which is specifically why I wrote and recorded Heavy Metal Workout II. It’s more of a thrash metal meets death metal album, but it’s all instrumental.

I encourage you to try this strength training workout routine. Start this workout today!

Keep it Metal,

Jason

P.S. If you want to fuel your workouts with pure instrumental heavy metal music, then check out my Heavy Metal Workout album series!

The post Heavy Metal Strength and Conditioning Workout Routine appeared first on Jason Stallworth.

This is my third studio album—and it’s a heavier, more aggressive follow-up to its predecessor.

Heavy Metal Workout II delivers 13 hard-driving instrumental metal tracks made to fuel your workouts, push your limits, and keep that adrenaline firing. Stylistically, it’s a fusion of old-school thrash metal and melodic death metal… just without the vocals.

From brutal chugs to ripping solos, every track was crafted to hit hard and stay locked in the zone.

Listen While You Read

Or stream it anywhere you listen to music—Click here to listen on other platforms

About Heavy Metal Workout II

Like the first Heavy Metal Workout, this album is packed with melodic hooks and heavy riffs—but HMW II takes things to another level.

It’s faster, more aggressive, and delivers a more intense vibe overall. The riffs are sharper, the drums hit harder (performed by the insanely talented Ed Aborn), and the energy doesn’t let up from start to finish.

So what’s the difference between Heavy Metal Workout I and II?
This one’s juiced. If the first album was strong, this one’s straight-up beast mode. It’s still all-instrumental metal made for the gym—but with a thrashier edge and a heavier punch.

If you’re looking for extreme metal to fuel your workouts—or just love instrumental metal that keeps the adrenaline flowing—HMW II won’t disappoint.

Heavy Metal Workout II – Track List

Release Date: August 18, 2017
Pre-release Single: “Death Lift” – dropped August 4, 2017

1. Death Lift
2. Anabolica
3. One More Round
4. No Pain
5. F’n Brutal
6. Beast Mode
7. Last Rep
8. Go Heavy or Go Home
9. Lean Machine
10. Attack of Quadzilla
11. I Must Break You
12. Start Something
13. Back Off

Click here to listen on more sources

The Making of Heavy Metal Workout II

I never set out to create a series of albums, much less a sequel to the first Heavy Metal Workout. But something shifted right after I wrapped up the original album in February 2016…

The riffs I started writing next were heavier, faster, and way more aggressive.

I found myself drifting toward more extreme metal influences, especially melodic death metal. I had been listening to a ton of Amon Amarth, Arch Enemy, and other bands in that space. That energy just started pouring into my writing.

I was also spinning some old-school thrash like Exodus and Kreator—not death metal per se, but still raw, fast, and punishing. And all of that bled into the music for HMW II.

Drums Programmed by a Real Drummer (Wait, What?)

Writing those faster, more aggressive riffs—especially in that melodic death metal style—brought a new set of challenges. I’m not a drummer (not even close!), and the parts I was writing needed a legit metal drummer’s touch.

At that time, I didn’t personally know anyone who could handle the style I had in mind. But then something wild happened…

A dude reached out to me on my Facebook music page, saying he dug my music and videos. We started chatting, and as we got deeper into the convo, I found out I was talking to Ed Aborn—a professional producer and drummer.

Not just any drummer. Ed plays for the band Siren, a metal band with serious history.

Follow Siren:

• Siren on Facebook
• Siren on Instagram

I somehow talked Ed into helping with the drums on Heavy Metal Workout II. And man, he took it to the next level.

Ed Aborn = Game Changer

This was a huge relief. I finally had a real drummer’s perspective—even though we still programmed the drums, it was Ed who designed and arranged them. That made all the difference.

Honestly, HMW II would not be what it is without Ed’s input. Not even close.

Once Ed finished the drum tracks, things got really fun (cue sarcasm). I realized two things:

1. I had to re-record every single bass track to better match the updated drums.
2. Worse—some of my guitar parts weren’t tight enough, and I had to re-track those too.

Painful? Yes. Worth it? Absolutely.

Guitar Riffs and Solos

Most of the lead guitar tracks were recorded while I was laying down the rhythm guitars. I did go back and tweak a few solos here and there—but like the first Heavy Metal Workout album, I held back from soloing over every second of every song.

Trust me, it was tempting.

But I had to remind myself: this is a workout album. It’s designed to keep you focused and motivated—not distracted. And sometimes, shredding non-stop can break that groove. That said, you’ll still hear plenty of ripping solos… and even some dueling lead parts that bring extra fire.

But the rhythm guitars are the real meat and potatoes of this album. They’re the heartbeat. The engine. They keep the energy high and the momentum going.

Of course, you don’t have to only listen to Heavy Metal Workout II while you’re lifting. At the end of the day, it’s just a super heavy instrumental metal album—with a bit of a melodic death metal edge. But if you do throw this on during your workout, don’t be surprised if you crank out a few extra reps.

Album Artwork and Concept

For the Heavy Metal Workout II cover, I wanted something that screamed “lifting meets metal” — and that’s exactly what we created.

I hired my good friend and digital artist Dave Velez to bring the vision to life. I had a rough concept: a 45 lb weight plate with the album title where the brand name would normally go, and two killer metal guitars crossing behind it.

I pieced together some ideas using clip art and a few photos I’d taken, and Dave took it from there. He nailed it.

The cover perfectly captures what this album is all about — strength, intensity, and unapologetic heavy metal.

Gear Used on Heavy Metal Workout II

Here’s the lineup of gear that helped bring this album to life:

• Guitar: ESP M-1000 Deluxe
• Bass: ESP LTD D5
• Amps & Effects:
  • Positive Grid BIAS FX – Satan amp sim (modeled after the Randall Satan)
  • Studio Devil Bass Amp Pro for bass tones
• Drums: Performed/programmed by Ed Aborn
• Recording Software & Interface: Studio One + PreSonus Interface
• Monitors: KRK G5 Rokits

Minimal gear… maximum intensity. That’s the way I like to roll.

Click here to listen on more sources

Special Thanks

To Candy, my beloved soul mate — I’m living proof that it makes a massive difference when you have a spouse who believes in your vision and supports your passion. I couldn’t do this without you.

Huge thanks to Ed Aborn for stepping in and handling what seemed like the impossible — the drums for this aggressive, extreme metal album. Your input, advice, and support took this album to the next level.

To Mike Olson at JMO Services LLC, thank you for mastering this beast of an album with your signature precision (and for also mastering Apocalyptic Dreams).

Eddie Gray and Tom Sherman, you guys have been like brothers to me. Even with the miles between us, you’ve always been a huge part of my music journey. Thanks for your support and honest feedback.

To my parents, thank you for your unwavering belief in my dreams. And to Chuck and El, my in-laws — I appreciate your encouragement more than you know.

And to you, my fans and followers — thank you for listening, lifting, and supporting my music. I couldn’t do any of this without you.

The Bigger Picture

Heavy Metal Workout II was more than just a sequel—it was a breakthrough. I pushed harder, went heavier, and began collaborating with other musicians like drummer Ed Aborn to bring new life to the music. It’s where I started refining my workflow, tightening my tone, and thinking beyond just writing riffs.

If you’re someone who’s into both lifting and playing metal—this whole process might hit home for you.

Want the full story? I dive deeper into how I merged my two biggest passions—metal and weights—in my book, Heavy Metal & Weights. It covers my personal journey, struggles, and everything I learned while creating both Heavy Metal Workout albums.
Check it out on Amazon (Kindle & Paperback)

Up Next: Masterpeace

From the gym to the stage… my next release took things to a whole new level.

Masterpeace (2019) was my first album with vocals, and the first time I brought in a real drummer for the full project. It blends traditional heavy metal with thrash and melodic death metal, and features my first recordings using a 7-string guitar.
Behind the Scenes: Masterpeace (2019)

Keep it Metal,
Jason

The post Behind the Scenes: Heavy Metal Workout II – A Heavier, Faster, More Brutal Sequel appeared first on Jason Stallworth.