Deathstroke | Workout Programs

Deathstroke

by Brandon H.

7 athletes joined

Program Description

A program designed to increase your physical fitness and conditioning to make you perform like a super soldier. This program is ideal for someone who is a first responder/military to help you perform your duties. In our line of work, you never want to be the one who runs out of breath chasing a bad guy. You don’t want to be the one stuck on the side of the road with back up 15 minutes away and you can’t hold your own for that time. This is a program to make the average man unkillable. This program is also great to accelerate fat loss, due to its high volume and intensity.

Program Overview

Level

Intermediate

Goal

Athletics, Muscle & Sculpting, Bodyweight Fitness

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

60 minutes

Created

Jun 08, 2024 05:22

Last Edited

Jul 19, 2024 04:38

Day 1

Kettlebell Swing

2 Sets

25 Reps

Burpee

2 Sets

15 Reps

Mace Ball 360

2 Sets

15 Reps

Sandbag To Shoulder

2 Sets

5 Reps

Jump Rope

2 Sets

100 Reps

Squat Push Press

2 Sets

12-15 Reps

Kettlebell Sumo High Pull

2 Sets

20-25 Reps

Mace Ball Chop

2 Sets

15 Reps

Mace Ball Uppercut

2 Sets

15 Reps

Goblet Squat

2 Sets

20 Reps

Sandbag Carry

2 Sets

2 Reps

Windshield Wipers

2 Sets

20 Reps

Heavy Bag

3 Sets

3 mins

Day 2

Dip (Weighted)

3 Sets

6-10 Reps

Kettlebell Gorilla Row

3 Sets

15-20 Reps

Bench Press (Barbell)

3 Sets

8-12 Reps

Lat Pulldown (Close Grip)

3 Sets

12-15 Reps

Reverse Bicep Curl (EZ Bar)

3 Sets

12-15 Reps

French Press

3 Sets

12-15 Reps

Lateral Raise (Dumbbell)

3 Sets

12-15 Reps

Push Up

3 Sets

AMRAP

Neck Extension

3 Sets

15-20 Reps

Day 3

Jump Rope

2 Sets

100 Reps

Kettlebell Clean & Press

2 Sets

15-20 Reps

Split Squat (Dumbbell)

2 Sets

15 Reps

Sandbag Over Bar

2 Sets

5 Reps

Deadlift (Barbell)

2 Sets

5 Reps

Walking Lunge

2 Sets

20 Reps

Mace Ball Strike

2 Sets

15 Reps

Leg Raise (Captain's Chair)

2 Sets

15 Reps

Heavy Bag

3 Sets

3 mins

Day 4

Dip (Bodyweight)

3 Sets

AMRAP

Face Pull

3 Sets

12-15 Reps

Pull-Up (Bodyweight)

3 Sets

AMRAP

Push Up

3 Sets

AMRAP

Bicep Curl (EZ Bar)

3 Sets

12-15 Reps

Tricep Pushdown (Cable)

3 Sets

12-15 Reps

Inverted Row

3 Sets

AMRAP

Upright Row (Barbell)

3 Sets

12-15 Reps

Neck Curl

3 Sets

15-20 Reps

Day 5

Mace Ball 360

2 Sets

15 Reps

Chin-Up (Bodyweight)

2 Sets

AMRAP

Farmer's Walk (Weighted)

2 Sets

2 Reps

Walking Lunge

2 Sets

20 Reps

Kettlebell Swing

2 Sets

20-25 Reps

Kettlebell Clean & Press

2 Sets

15-20 Reps

Mace Ball Chop

2 Sets

15 Reps

Jump Rope

2 Sets

100 Reps

Mace Ball Uppercut

2 Sets

15 Reps

Sandbag Suplex

2 Sets

3 Reps

Abs Crunch (Bodyweight)

2 Sets

AMRAP