Astartes Training Protocol

This Space Marine program builds functional strength, armor-bearing load capacity, and mixed-modal conditioning through heavy compounds, carries, sled work, and “crusade” sessions. It aims to enhance resilience, work capacity, and disciplined training habits for demanding, combat-inspired performance beyond simple aesthetics.

Aim to add 2.5–5 lb to main lifts each week if bar speed and technique are solid.

If a day buries you, hold the load and cut one set from accessories rather than main lifts.

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Deadlift (Barbell)

Overhead Press (Barbell)

Bent Over Row (Barbell)

Zercher hold

Back Extension (Weighted)

Front Squat (Barbell)

Pull-Up (Weighted)

Crusade Session 

Bench Press (Barbell)

Bulgarian Split Squat (Dumbbell)

Ab Wheel

Combat conditioning 

Muscle clean

Hip Thrust (Barbell)

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