Mantis Protocol

You've started and dropped a dozen programs that drag your ass through 90 minute workouts with 8 exercises. You've stared down the barrel of a massive leg day after work and decided to take an off day instead. No more.

When are you going to the gym? Today.

How long will it take? 30 minutes.

How many reps in reserve? None.

This program gets you in the gym for 30 minutes a day, taking nearly every set to failure. You will never be more than 9 sets into a workout, allowing you to attack every set with maximum energy and intensity. There is 1 cardio day to be done at low intensity, as an active off day.

Emphasis is placed on the arms and shoulders, in order to maximize the aesthetic impact on your physique while minimizing the length of your workouts.

Use rapid double progression - when you can get the FIRST set of your exercise above the target rep range, increase the weight. Since you will be hitting failure on nearly every set, its unrealistic to do as many reps on your third set as your first, so do not think you need to have all 3 sets above the rep range before increasing weight.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Squat (Barbell)

Leg Curl

Straight Leg Calf Raise

Cardio (LISS)

Bench Press (Barbell)

Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

Overhead Press (Barbell)

Cable Crossover

Overhead Tricep Extension (Cable)

Chin-Up (Weighted)

Hammer Curl (Cable)

Romanian Deadlift (Barbell)

Cable Crunch

Leg Extension

Chest Supported Row (Machine)

Incline Curl (Dumbbell)

Wrist Curls

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