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

Day 1

Bench Press (Barbell)

4 Sets

8 Reps

Squat (Barbell)

4 Sets

6 Reps

Lunge (Barbell)

4 Sets

8 Reps

Dip (Bodyweight)

3 Sets

10 Reps

Pull-Up (Bodyweight)

3 Sets

10 Reps

Tricep Pushdown (Cable)

3 Sets

10 Reps

Overhead Tricep Extension (Cable)

3 Sets

10 Reps

Bicep Curl (Cable)

4 Sets

10 Reps

Chin-Up (Bodyweight)

3 Sets

AMRAP

Day 3

Bench Press (Barbell)

5 Sets

5 Reps

Squat (Barbell)

5 Sets

5 Reps

Trap Bar Deadlift

4 Sets

8 Reps

Reverse Pec Deck

3 Sets

10 Reps

Seated Calf Raise

3 Sets

15 Reps

Day 2

Incline Bench Press (Barbell)

4 Sets

10 Reps

Seated Shoulder Press (Dumbbell)

4 Sets

10 Reps

Bent Over Row (Barbell)

5 Sets

5 Reps

Tricep Pushdown (Cable)

3 Sets

10 Reps

Bicep Curl (Cable)

3 Sets

10 Reps

Seated Row (Cable)

4 Sets

12 Reps

Lat Pulldown

4 Sets

12 Reps

Reverse Pec Deck

3 Sets

10 Reps

Leg Press

4 Sets

10 Reps