GymRats Nightmare - Korra inspired

Anything out here can be removed or replaced. I created this program because it fits my benefits and not everybody has the same amount of time nor do you need this amount of volume but is what I like and you’re welcome to replicate or edit to your benefits. ￼

This regimen is not for the passive. Inspired by the physical prime of the Avatar, this protocol is engineered for the athlete who refuses to compromise between raw power and kinetic agility.

While most programs force you to choose between the mass of an Earthbender and the mobility of an Air Nomad, this split demands you master both. It is a high-volume, high-frequency "Gentleman’s Split" designed to forge a physique that is dense, combat-functional, and aesthetically lethal. 

To construct the "Heavy Agile" physique. We are not building a statue; we are building a weapon.
• The Upper Shelf: Relentless overhead pressing to build the iconic "armored" deltoids and upper chest.
• The Posterior Chain: Heavy vertical pulling to widen the V-taper, mimicking the swimmer’s build of the Southern Water Tribe.
• The Engine: High-rep accessory volume to ensure you have the stamina to go the distance.


THE SPLIT 

Day 1: Earth Rumble VI (Legs) – Grounded power. Heavy loading to build an immovable base.
• Day 2: Restoring Honor (Push) – Explosive offense. Developing the pressing power to strike.
• Day 3: The Back Bender (Pull) – Fluid strength. Sculpting the back width and flow.
• Day 4: The Boulder (Shoulders) – Mobility and angles. Forging the 3D delts that define the silhouette.
• Day 5: Sparky Sparky Boom Man (Arms) – The finisher. Sculpting the explosive detail work required of a master. the detail work required of a master.

REQUIREMENTS
This program requires recovery discipline. You are training the core daily and hitting the nervous system with high volume. Eat like you are feeding the elements. Sleep like you are in the Spirit World.
Balance is not something you find. It is something you build.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Knee Raise (Captain's Chair)

Tricep Dip (Bodyweight)

Preacher Curl (Barbell)

Skull Crusher (Barbell)

Spider Curl

Reverse Bicep Curl (Dumbbell)

Katana Extension

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Bicep Curl (EZ Bar)

Treadmill

Sparky Sparky Boom Man

Seated Cable Crunch

Lateral Raise (Cable)

Rear Delt Fly (Cable)

Rear Delt Fly (Dumbbell)

Seated Shoulder Press (Dumbbell)

Standing Shoulder Press (Dumbbell)

The Boulder Shoulders 

Move the Earth like the greatest earth bender Toph Leg day

Dip (Weighted)

Leg Extension

Leg Curl

Leg Press

Standing Calf Raise

Hack Squat

Earth Rumble VI

Nothing works Chest like earning your honor back like Zuko, Chest Day

Bench Press (Barbell)

Bench Press (Close Grip)

Overhead Press (Barbell)

Pullover (Dumbbell)

Incline Bench Press (Barbell)

Chest Fly (Cable)

Restoring Honor

Learn from the best like sokka and complete Back Day

Chin-Up (Weighted)

Upright Row (Barbell)

Lateral Raise (Machine)

Seated Row (Machine)

Lat Pulldown

Face Pull

Single Arm Row (Cable)

Back bending 

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