STS2 & LM&R Rotation

christosz

christosz

Cathlete
Hey, guys!
Looking for input here...
I took the 10-week STS2 Rotation and changed things up a bit.
For the first three weeks I will be doing two STS Total Body Workouts (Mondays and Wednesdays) and the LM&R Total Body (Fridays).
The next three weeks:
WEEK 4: STS2 Upper Body 1 (Monday), Lower Body 1 (Tuesday) and LM&R Upper Body (Thursday) and Lower Body (Friday)
WEEK 5: STS2 Upper Body 2 (Monday), Lower Body 2 + Bonus (Tuesday) and LM&R Upper Body (Thursday) and Lower Body (Friday)
WEEK 6: STS2 Upper body 1 and 2 together using the Express #1 Premix (One Set Only) (Monday), STS2 Lower Body 1 and 2 + Bonus together using the Express #1 Premix (One Set Only) (Tuesday) and LM&R Upper Body (Thursday) and Lower Body (Friday)
WEEKS 7, 8, 9 and 10 as is.
I will also replace STS2 Mobility workouts with LM&R Mobility workout, STS2 Chair Yoga and Mat Yoga with LM&R Yoga and Pilates.
I will not be replacing STS2 Active Recovery, Total Body Stretching or Foam Rolling workouts.
What do you think? Does it make sense? I'm in the best shape of my life having been doing STS2 since it came out (changing rotations) but I want to include some functional workouts with it.

Happy Holidays!!!
Christos.
 
Last edited:
christosz said:
Hey, guys!
Looking for input here...
I took the 10-week STS2 Rotation and changed things up a bit.
For the first three weeks I will be doing two STS Total Body Workouts (Mondays and Wednesdays) and the LM&R Total Body (Fridays).
The next three weeks:
WEEK 4: STS2 Upper Body 1 (Monday), Lower Body 1 (Tuesday) and LM&R Lower Body (Thursday) and Lower Body (Friday)
WEEK 5: STS2 Upper Body 2 (Monday), Lower Body 2 + Bonus (Tuesday) and LM&R Upper Body (Thursday) and Lower Body (Friday)
WEEK 6: STS2 Upper body 1 and 2 together using the Express #1 Premix (One Set Only) (Monday), STS2 Lower Body 1 and 2 + Bonus together using the Express #1 Premix (One Set Only) (Tuesday) and LM&R Upper Body (Thursday) and Lower Body (Friday)
WEEKS 7, 8, 9 and 10 as is.
I will also replace STS2 Mobility workouts with LM&R Mobility workout, STS2 Chair Yoga and Mat Yoga with LM&R Yoga and Pilates.
I will not be replacing STS2 Active Recovery, Total Body Stretching or Foam Rolling workouts.
What do you think? Does it make sense? I'm in the best shape of my life having been doing STS2 since it came out (changing rotations) but I want to include some functional workouts with it.

Happy Holidays!!!
Christos.
Click to expand...
The overall rotation looks good. Is there any goal you are aiming to achieve?
 
Bless you Christos! Another option! Seems a lot of have been looking to combine LM&R with heavier weight workouts. Looks good! On Week4, did you intend 2 LB workouts on Thursday & Friday or is it a typo? I'm going to look at this closely as an option also!

I'll probably change it up a bit to get some cardio in as I did with the STS2.0 rotation I did last year. So I'll be revisting those rotations too. :)
 
Debinmi said:
Bless you Christos! Another option! Seems a lot of have been looking to combine LM&R with heavier weight workouts. Looks good! On Week4, did you intend 2 LB workouts on Thursday & Friday or is it a typo? I'm going to look at this closely as an option also!

I'll probably change it up a bit to get some cardio in as I did with the STS2.0 rotation I did last year. So I'll be revisting those rotations too. :)
Click to expand...
Typo... LOL
Fixed it.
 
Looks like an excellent plan. Let us know if you get the results you expect.
I used STS 2 most of this year, and I also am in the best shape I have been, well, I think ever. i have lost weight, and been able to keep it off, and I am lifting stronger with better depth on lunges and squats. I had thought to put STS 2away for the first six months of 2025, but after I do a high reps rotation, I may give your plan a try.
thanks for sharing!
 
Love it - I was kind of bummed to not see a suggested rotation in the user guide that combined either LMR with STS 2 or XTrain. They all seem geared more towards either beginner exercisers, or folks who just don't want to/can't do more intense workouts. I was also pondering how I could do a custom rotation, and I like your ideas.
 
I don’t do fixed, written out rotations, but I’m pretty much doing what you’ve described. Alternating UB1&2, and LB1&2 (or body parts legs) with LMR is the best of both worlds, and accomplishes all my current goals. I’ll throw in a total body week here and there with more cardio
 
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