Dark knight Training Protocol

This program mixes strength, running, work capacity and a little body building elements. Emphasis on recovery and longevity, don’t ego lift. Make sure to read all exercise notes. Progress all lifts (if not specified in a different way) by adding 2.5-5lbs per week. Complete your main workout and run/WOD at different points of the day (I.e. run in the morning, lift at night or vice versa). After your runs and on your rest day, do PT exercise for your hips, knees, back, shoulders, and anything else. If you are hurting, reduce intensity as needed. If you enjoy a certain accessory for a muscle group, switch it for the one in the program, the main point of lifting is to have fun and enjoy it. Lifts are set up to have your accessory’s on opposite days of the main lifts to help recovery and power output on those lifts. Train insane and eat to gain!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Barbell)

Deadlift (Deficit)

Dip (Weighted)

Bent Over Row (Barbell)

Incline Curl (Dumbbell)

Decline Crunch (Weighted)

Squat (Barbell)

Hang Clean

Pull-Up (Weighted)

Skull Crusher

Lateral Raise (Dumbbell)

Back Extension (Weighted)

Overhead Press (Barbell)

Bench Press (Paused)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Barbell)

Abs Crunch (Machine)

Bicep Curl (Cable)

Conditioning Circuit

Deadlift (Barbell)

Front Squat (Barbell)

T-Bar Row

Box Squat (Barbell)

Squat (Paused)

Power Clean

Leg Curl

Leg Extension

Hip Thrust (Machine)

Deadlift (Paused)

Plank (Weighted)

Snatch Deadlift

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