Contrary to what they’re called, there’s really nothing “complex” about ‘em. Choose a weight. Go through each exercise for the prescribed number of reps without setting the weight down. Rest and repeat. Simple enough, right? In the words of the great Lee Corso: “Not so fast my friend!” Few exercise modalities can provide the mental and physical grind that complexes do. As an excellent option to help develop work capacity and total body hypertrophy, complexes are a great way to push your body to do a lot in a very little amount of time.
 
What equipment you will need
Squat rack (barbell, plates, etc.)
Dumbbells
Pull-up bar
An adjustable bench
 
Amount of time you will need for each workout
45-60 minutes
 
Longevity of workout program
The dumbbell and barbell complex programs are very similar in nature, mainly because I wanted to make sure everyone can attempt them even if they have minimal access to equipment. They are meant to be stand-alone programs (meaning they are not necessarily meant to be a progression of each other). Each program is laid out for four weeks with three workouts each week.
 
Level of difficulty
Intermediate (at least 1 year of resistance training experience is recommended).
 
Recommended use of program (in-season, off-season, etc.)
For current competitive athletes, these are a great option for the off-season. Volume is relatively high and your work capacity will be tested, but it’s a great way to get quality reps with a lower weight depending on which exercise we’re talking about. I would not recommend performing these in-season unless the intensity is lowered and the main focus is mobility (working through a good range of motion) or activation (a warm-up for the actual workout).
For those who work out consistently to lead a healthy lifestyle, these are a great option for those who may be short on time or want to try something new! Each workout begins with upper body strength work, but if your schedule is packed and you only have 20-30 minutes to get a workout in, skip on down to the complexes and go to work. In and out with a perfectly efficient full-body workout.
 
Liability Disclaimer
Each workout in this program is completely voluntary. These workouts are not meant to provide or replace any kind of medical treatment or advice that has been given by a physician, physical therapist, etc. Each workout and the exercises it contains are to be done at the user’s own risk. If a previous or current injury hinders the user from performing an exercise safely and without pain, consult a qualified coach or medical professional to make the proper adjustments. If at any point in time during a workout the user becomes dizzy, light-headed, etc., the workout should be stopped immediately. Wadley Strength is not liable for the use of the programs or any injuries that occur during its use. Consult a physician before beginning this program.
 
No refunds or exchanges. One-time transaction. After purchase, the user is responsible for printing and/or storing the PDF they receive in the email for future use. By purchasing this program, the user agrees to the statements above.
 
Upon purchasing this program, users will be emailed a downloadable PDF file from wadleystrength@gmail.com. If the email does not arrive in the user's inbox, users are encouraged to check the spam folder. 
 
Each program will have hyperlinks to YouTube demonstration videos, and the user is encouraged to click on the box of each exercise in order to view the hyperlinked video. 
 
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