Winter is Coming

The purpose of this program is to enable to facilitation from a high volume, high intensity program, into a more strength focused program. This program blends various forms of progression to make it enjoyable, intense, and effective. It hits strength, volume, and cardio each workout. Make changes for exercises where needed, though overall this program will be great for those wanting to emphasize arms a little more rather than chest and back.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Bench Press (Barbell)

T-Bar Row

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Curl

Standing Calf Raise

Hanging Leg Raise

Seated Shoulder Press (Dumbbell)

Face Pull

Deadlift (Barbell)

Single Leg Press

Leg Extension

Sit Up

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