Mongol Warrior (Anand)

The purpose of this program is to provide a balanced, 4-day training regimen that enhances not only strength and muscle size but also functionality and athleticism.

It is designed to target all muscle groups and incorporates the big compound lifts with no particular focus on any one lift. 

Suitable for individuals looking to build functional strength while maximizing strength and hypertrophy in a well-structured, efficient manner.

*An additional 5th day of training can be added on Wednesdays incorporating low fatigue exercises
(Hip flexor, Calf raises, Mobility, Stability, Core and abs training etc.)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Dip (Weighted)

Tricep Pushdown (Cable)

Chest Fly (Cable)

Thursday / Push

Leg Curl

Squat (Barbell)

Deadlift (Barbell)

Leg Press

Cable Crunch

Tuesday / Lower

Romanian Deadlift (Barbell)

Hip Thrust (Machine)

Barbell Row

Lat Pulldown (Close Grip)

Reverse Bicep Curl (EZ Bar)

Saturday / Pull

Chest Fly (Machine)

Monday / Upper 

Friday / Pull

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