Program Description
Inspired by: Alien (1979) Theme: Survival strength, metabolic grit, space-hauler core 🧬 Training Philosophy Strength & power (Ripley-tier resilience) Conditioning (outrun a xenomorph... or at least die trying) Core & Grip (you’re hauling heavy gear in zero-G) Minimal rest, maximum intensity 🗓️ Weekly Schedule Day Focus Theme Sauna Monday Upper Body – Heavy Load Lifting cryo pods ✅ Tuesday Lower Body – Stability & Power Evading hull breach Wednesday Zone 2 Cardio + Recovery Sauna Deck patrol scan ✅ Thursday Upper Body – Volume + Grip Cargo crane operator mode Friday Lower Body – Explosive Strength + Conditioning Emergency evac drill ✅ Saturday Ruck / Hike / Incline Walk Planet-side recon Sunday Active Recovery + Optional Sauna Stasis chamber regen ✅
Program Overview
- LevelAdvanced
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout50 minutes
- CreatedApr 16, 2025 10:42
- Last EditedAug 12, 2025 12:16
Summary
Embark on a transformative journey with the Xeno Protocol — a 4-week survival training program designed to push your limits and enhance your strength. Committing to six days a week, you'll tackle a mix of heavy lifting, dynamic cardio, and core stability workouts that will challenge your body and elevate your performance. Each session is meticulously crafted to build muscle, improve endurance, and develop functional fitness, ensuring you're ready for anything. Equip yourself with a full gym and get ready to conquer your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.3%
Abs
12.2%
Glutes
10.3%
Upper Back
9.5%
Hamstrings
7.4%
Front Delts
7%
Lats
6.5%
Triceps
6.1%
Other
5.6%
Chest
5.3%
Forearms
4.9%
Middle Delts
4.4%
Lower Back
3.5%
Biceps
3%
Adductors
1%
