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WEAPONIZED BODY
by Grant Anderson
Program Description
Become a weapon. Utilize compound lifts to get strong, cardio to get fast, and unique training like iron fist, barefoot shoes, stretching to become world class athletic.
Program Overview
Level
Intermediate
Goal
Athletics, Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
80 minutes
Created
Mar 25, 2024 10:42
Last Edited
May 08, 2024 02:24
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Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Squat (Barbell)
4 Sets
6 Reps
3
Lunge (Barbell)
4 Sets
8 Reps
4A
Dip (Bodyweight)
3 Sets
10 Reps
4B
Pull-Up (Bodyweight)
3 Sets
10 Reps
5A
Tricep Pushdown (Cable)
3 Sets
10 Reps
5B
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
6A
Bicep Curl (Cable)
4 Sets
10 Reps
6B
Chin-Up (Bodyweight)
3 Sets
AMRAP
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Squat (Barbell)
5 Sets
5 Reps
3
Trap Bar Deadlift
4 Sets
8 Reps
4
Reverse Pec Deck
3 Sets
10 Reps
5
Seated Calf Raise
3 Sets
15 Reps
Day 2
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
3
Bent Over Row (Barbell)
5 Sets
5 Reps
4A
Tricep Pushdown (Cable)
3 Sets
10 Reps
4B
Bicep Curl (Cable)
3 Sets
10 Reps
5
Seated Row (Cable)
4 Sets
12 Reps
6
Lat Pulldown
4 Sets
12 Reps
7
Reverse Pec Deck
3 Sets
10 Reps
8
Leg Press
4 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Squat (Barbell)
4 Sets
6 Reps
3
Lunge (Barbell)
4 Sets
8 Reps
4A
Dip (Bodyweight)
3 Sets
10 Reps
4B
Pull-Up (Bodyweight)
3 Sets
10 Reps
5A
Tricep Pushdown (Cable)
3 Sets
10 Reps
5B
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
6A
Bicep Curl (Cable)
4 Sets
10 Reps
6B
Chin-Up (Bodyweight)
3 Sets
AMRAP
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Squat (Barbell)
5 Sets
5 Reps
3
Trap Bar Deadlift
4 Sets
8 Reps
4
Reverse Pec Deck
3 Sets
10 Reps
5
Seated Calf Raise
3 Sets
15 Reps
Day 2
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
3
Bent Over Row (Barbell)
5 Sets
5 Reps
4A
Tricep Pushdown (Cable)
3 Sets
10 Reps
4B
Bicep Curl (Cable)
3 Sets
10 Reps
5
Seated Row (Cable)
4 Sets
12 Reps
6
Lat Pulldown
4 Sets
12 Reps
7
Reverse Pec Deck
3 Sets
10 Reps
8
Leg Press
4 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Squat (Barbell)
4 Sets
6 Reps
3
Lunge (Barbell)
4 Sets
8 Reps
4A
Dip (Bodyweight)
3 Sets
10 Reps
4B
Pull-Up (Bodyweight)
3 Sets
10 Reps
5A
Tricep Pushdown (Cable)
3 Sets
10 Reps
5B
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
6A
Bicep Curl (Cable)
4 Sets
10 Reps
6B
Chin-Up (Bodyweight)
3 Sets
AMRAP
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Squat (Barbell)
5 Sets
5 Reps
3
Trap Bar Deadlift
4 Sets
8 Reps
4
Reverse Pec Deck
3 Sets
10 Reps
5
Seated Calf Raise
3 Sets
15 Reps
Day 2
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
3
Bent Over Row (Barbell)
5 Sets
5 Reps
4A
Tricep Pushdown (Cable)
3 Sets
10 Reps
4B
Bicep Curl (Cable)
3 Sets
10 Reps
5
Seated Row (Cable)
4 Sets
12 Reps
6
Lat Pulldown
4 Sets
12 Reps
7
Reverse Pec Deck
3 Sets
10 Reps
8
Leg Press
4 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Squat (Barbell)
4 Sets
6 Reps
3
Lunge (Barbell)
4 Sets
8 Reps
4A
Dip (Bodyweight)
3 Sets
10 Reps
4B
Pull-Up (Bodyweight)
3 Sets
10 Reps
5A
Tricep Pushdown (Cable)
3 Sets
10 Reps
5B
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
6A
Bicep Curl (Cable)
4 Sets
10 Reps
6B
Chin-Up (Bodyweight)
3 Sets
AMRAP
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Squat (Barbell)
5 Sets
5 Reps
3
Trap Bar Deadlift
4 Sets
8 Reps
4
Reverse Pec Deck
3 Sets
10 Reps
5
Seated Calf Raise
3 Sets
15 Reps
Day 2
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
3
Bent Over Row (Barbell)
5 Sets
5 Reps
4A
Tricep Pushdown (Cable)
3 Sets
10 Reps
4B
Bicep Curl (Cable)
3 Sets
10 Reps
5
Seated Row (Cable)
4 Sets
12 Reps
6
Lat Pulldown
4 Sets
12 Reps
7
Reverse Pec Deck
3 Sets
10 Reps
8
Leg Press
4 Sets
10 Reps