Zoro Training program

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Unleash your potential with the Zoro Training Program, a comprehensive 12-week journey designed for those ready to elevate their fitness game. Committing to four days a week, you'll engage in a dynamic mix of upper and lower body supersets, focusing on strength and hypertrophy. Each session combines targeted exercises like Front Squats, Lat Pulldowns, and Glute Bridges, ensuring a balanced approach to muscle development. Equip yourself with the tools for success and watch as you transform your physique and strength over the next three months!

Inspired by the power, athletic resilience, and intensity of Zoro from One Piece, this program is built to help you develop aesthetic muscle physique, functional strength, explosive capability, and true mobility—all within a sustainable, long-term framework.

This is a complete physical development program designed to improve all aspects of your body.

this program strategically broken into 4 unique phases to challenge your body. 

🔹 Phase 1: Pure Hypertrophy (5 Weeks)
The foundation. A carefully designed 4-day split (Upper / Lower / Upper / Lower) focused on muscle with optimal volume and frequency. You’ll use a blend of compound lifts, isolation work, some bodyweight training, and strategic progression ranges to maximize growth without burnout.

Primary Goal: Muscle hypertrophy
Secondary Focus: full body muscular hypotrophy, Stability, accessory development, movement quality

🔹 Phase 2: Cardio & HIIT Week (1 Week)
A high-intensity “reset” phase that is set to improce explosive athletic movement, fast-twitch fiber recruitment, and elite work capacity. You’ll hammer your conditioning, power, and mobility with sprint intervals, HIIT circuits, and deep yoga-style stretching.

Primary Goal: Athletic explosiveness + cardiovascular health
Secondary Focus: flexibility

🔹 Phase 3: Strength & Mobility (1 Week)
A powerful mobility phase where you shift into unilateral lifts, mobility-driven, and core strength / Stability development. Think loaded carries, split squats, and Unilateral movements. 

Primary Goal: Build strength, joint resilience, and control
Secondary Focus: Movement quality, range of motion, injury-proofing

🔹 Phase 4: Cardio & HIIT Week (Repeat)
Return to cardio, HIIT, and explosive training. This second run-through is meant to test what you’ve gained, shock the system again, and prepare you for another full cycle of growth.

during phase 1 and 3 make sure to add in a bit of low intensity cardio shoot for about 3 hours of cardio a week.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Thursday Upper (push domninate

Monday Upper

Tuesday Lower

Friday lower

Sprint

Cardio Hell week day 1

40 sec. on 20 sec off (couldn't go lower)

Cardio Hell Week Day 2

Yoga

Cardio Hell Week? Day 3

Cardio Hell week day 4

if you don't know what a tabata is google it 

Cardio Hell week day 5 tabata

seeing the light!

your now out of hell. have a nice hike with fiends. or challenge yourself with a ruck >:)

1 reviews for Zoro Training program

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