Mongol Warrior

The purpose of this program is to provide a balanced, 4-day training regimen that enhances not only strength and muscle size but also functionality and athleticism.

It is designed to target all muscle groups and incorporates the big compound lifts with no particular focus on any one lift. 

Suitable for individuals looking to build functional strength while maximizing strength and hypertrophy in a well-structured, efficient manner.

*An additional 4th day of training can be added incorporating low fatigue exercises
(Hip flexor, Calf raises, Mobility, Stability, Core and abs training etc.)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Single Leg Deadlift

Lunge (Barbell)

Split Squat (Dumbbell)

Leg Press

Lower body

Romanian Deadlift (Barbell)

Dip (Weighted)

Chin-Up (Weighted)

Chest Supported Row (Dumbbell)

Full body

Pallof Press

Hanging Leg Raise

Side Bend (Dumbbell)

Assault bike - 10 rounds 

Run - Long distance 

Chest Fly (Machine)

Chest Fly (Cable)

Upper body

Landmine Twist

Cable Crunch

Run - HIT

Front Raise

Shoulders/Arms

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