STS Week 22 (Disks 34, 35 & 36)

Meso3For more info on STS see STS Overview and Prep.

This is it! The final week of STS. Meso 3 week 4 workouts are practically identical to Meso 3’s week 1, 2 and 3 workouts. Here is the difference: you are now lifting 85% of your 1RM, but for 8 reps. So you have increased your strength. This Plyo Legs workout has no new exercises; it mixes up exercises from the past 3 weeks into a “new” Plyo legs workout. The structure remains the same and you are still lifting 70% of your 1RM and alternating strength and plyometric HIITs. One thing I really liked about these two final upper body workouts, is that I felt I had more “play” with the weights. In previous weeks, I used my 1RM. In this week’s workouts, you are supposed to go back to the weights you lifted in week 2 of Meso 3 (disk 25 and disk 27) but this time you are lifting for 8 reps. However, I found I could lift heavier than I did previously on some of the exercises. So after the first set, I increased my weight for the remaining 3 sets! This only proves how much stronger STS has made me.

Next week I will do a recovery week before moving on to something else. However, during the recovery week I plan to post a wrap up for the entire STS program so keep your eyes out for that.

Disk 34 Chest & Back 68 minutes; 40 second intro, 3:20 minute warm up, 63 minute training time and 1 minute stretch. This workout is identical to Disk 25, Disk 28 and Disk 31 with the exceptions that you are lifting 85% of your 1RM and lifting for 8 reps.

Equipment needed: barbell, dumbbells, bench or step with 5 risers


Flat Bench Press (barbell) (warm up set–so lighter weight)
Flat Bench Press (barbell) (warm up set–so lighter weight)

1st Set (repeated 4 times)
Flat Bench Press (barbell)
Barbell Rows

2nd Set (repeated 4 times)
Chest Flys (Flat Bench) (dumbbell)
One Arm Row (dumbbell)

3rd Set (repeated 4 times)
Incline Bench Press (barbell)
Deadlifts (barbell)

4th Set (repeated 4 times)
One Arm Horizontal Row (dumbbell)
Incline Chest Flys (dumbbell)

Disk 35 Plyo Legs 49 minutes; 8 minute warm up, 39 minute training time and 2 minute stretch. Well, I have to say, this one felt as hard as the first Plyo Legs workout, which, until now, I felt was the most difficult of the Plyo Legs workouts. However, I still think the first Plyo Legs (Disk 26) is the most fun and still my favorite.

Equipment needed: dumbbells, step with 4 risers, a chair, a band and weighted gloves


Lateral Step Ups (dumbbell and step at 10 inches)

Sit N Stand Up with Jump and Weight in Hand (dumbbell and chair)

Walking Lunges (dumbell)

Reach and Tap Corner of Step with weighted gloves (weighted gloves and step at 4 inches)

Alternating Side Lunge (dumbbell)

Band Hop One leg and Turn corner hop with other leg

One Legged Deadlifts (dumbbell)

One Leg Squat Thrust

Squats Narrow Stance (dumbbell)

Lateral Jumps over Step Platform (step at 12 inches)

Low Lunge/Squat Combo

Slow Straddle Jumps (step at 12 inches)

Stiff Legged Deadlift (dumbbells)

Squat Jumps

Static Lunge (dumbell)

Half Turn Jumps Right Side (dumbbell)

One Leg Sit N Slide with Paper Plate or Slide N Glide Disk (dumbbell)

Plyo Jacks

Plie Squats Alternating Hand (dumbbell)

Tuck Jumps

One Leg Elevated Lunges (dumbbell and step at 10 inches)

Half Turn Jumps Left Side (dumbbell)

Sit N Stands (dumbbell and chair)

Power Scissors Alternating

Sequential Lunge into Front Kick Combo (dumbbell)

Slow Air jacks

Disk 36 Shoulders, Biceps & Triceps 67 minutes; 45 second intro, 3:30 minute warm up, 62 minute training time and 30 second stretch. Disk 36 is essentially the same as Disk 27, in which you also did 8 reps. The only difference is you are lifting 85% of your 1RM. Just like in Disk 27, Disk 30 & Disk 33 each exercise is done trio fashion–shoulders, biceps, triceps. You do this trio 4 times before moving on to the next trio of exercises. Overall, there are 3 trios, each repeated 4 times. For the first trio, you get 60 seconds between each exercise, but for the last two trios you get 30 seconds between each exercise, and 60 seconds between the trios.

Equipment needed: barbell, dumbbells, bench or step with 5 risers, stability ball and chair (or you can use the step to sit on)


Standing Barbell Front Press (warm up set with lighter weight)
Standing Barbell Front Press (warm up set with lighter weight)

Trio 1 (repeated 4 times)
Standing Barbell Front Press
Barbell Curl
Flat Bench Tricep Extensions (dumbbell)

Trio 2 (repeated 4 times)
Seated Lateral Raise (dumbbell)
Incline Curls on Stability Ball (dumbbell)
Seated Overhead Extensions One Arm (dumbbell)

Trio 3 (repeated 4 times)
Seated Rear Delts (dumbbell)
Seated Concentration Curls (dumbbell)
Cross Body Kickbacks (dumbbell)

Rotation Calendar:

Day 1: Disk 36 Shoulders, Biceps & Triceps + Athletic Training Leg Cardio Express premix

Day 2: Xtrain: Tabatacise + Core 2

Doubles: Crossfire triple tabata premix

Day 3: Disk 35 Plyo Legs + Extended Stretch

Doubles: Slide N Glide cardio + abs premix

Day 4: Intensity

Doubles: Drill Max Timesaver Cardio Blast premix

Day 5: TurboFire Fire 60 + Abs 10

Day 6: Disk 34 Chest & Back

Day 7: Rest

6 thoughts on “STS Week 22 (Disks 34, 35 & 36)

  1. I am getting ready to start my first STS rotation. I often read your reviews of workout videos before making a purchase. In reading your review of STS, I noticed the large variety of cardio you used. Unfortunately, I can’t afford that many different workouts. What would be your top 5 or 6 cardio workouts to go with this program?
    I appreciate your advice!


    1. That’s a good question. It depends on what you are looking for in a cardio workout. If you are doing STS, then I would recommend some HIIT workouts 1-2 times a week. And for that Tabatacise is the best. Crossfire, To the Max and X10 are also excellent cardio/HIIT/MWT workouts. And I always want some kickboxing–right now I think Susan Chung is the best in that department. If you are looking for something intense but not HIIT intense, All Out Low Impact HIIT is an excellent, fun and intense workout. And all of the workouts I listed have lots of premixes so you can mix and match and do shorter or longer workouts. So that’s 6 (if you only get one Susan Chung).

      Good luck! I love STS!


  2. HI ,
    Well , I for one , cannot wait to read your wrap – up . The longer and more detail oriented the better ! I’ve been reading along from the beginning of your journey with STS and have really enjoyed it as well as your other reviews . You are a good writer and I enjoy your blog – plus , your name is wonderful because ,’ Lazy ‘ , is about the last word I would use to describe you ! Thanks for all your hard work .
    Kate A.


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