Conan The Barbarian

Program Description

This 8 week program will make your body ready and capable of handling every situation. Implement progressive overload on main lifts like deadlift, bench press, overhead press, dips, chin ups and squats. Try to increase weight by 1-5 kg(2-11 lbs) every week, if not increase repetitions. Exercises such as Bulgarian split squats and lunges can be substituted with other squat variations and leg press. Incline Bench Press can be substituted with flat barbell bench or flye variations. As a bonus, try adding one martial art day. This can be everything from just shadow boxing alone, hitting the heavy bag, going to martial art classes or training to become a fighter. You choose your own path. I advise everyone to go for more weekly walks if possible, in the forest or parks. Go with friends or go alone, your spirit will profit greatly nonetheless. Weighted walks are also great for you, and walking uphill. Don't worry about counting how many steps you get every day, just enjoy and explore. For those who would like to get even more volume in, here is a daily banded morning routine to get you ready: - Arm swings, 30 sec - Pectoral stretch, 30 sec - Quadricep stretch, 30 sec - Lateral Neck Extension stretch, 5 sec hold x 4 - Banded Good Mornings, 20-50 - Bodyweight Lunge/Squat 25-50 - Banded Pull Apart, 20-30 - Push ups, 90 secs AMRAP - Pull ups, 90 sec AMRAP (optional) - Chair Dips, 90 sec AMRAP (optional) - Banded Front Raise, 20-30 - Banded Bicep Curls, 20-30 - Leg Raises, 15-20 - Plank, 1-2 min - Side Plank, 30sec-1 min For the completion of the program, you will need access to a gym with specifically medicine slam balls, landmine holder, cable machine, sled and track. Thank you for trying my program, it's a work in progress. Good luck!

Program Overview