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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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START THE PROGRAM
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Squat (Barbell)
4
6 reps
3
Lunge (Barbell)
4
8 reps
4A
Dip (Bodyweight)
3
10 reps
4B
Pull-Up (Bodyweight)
3
10 reps
5A
Tricep Pushdown (Cable)
3
10 reps
5B
Overhead Tricep Extension (Cable)
3
10 reps
6A
Bicep Curl (Cable)
4
10 reps
6B
Chin-Up (Bodyweight)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Squat (Barbell)
4
6 reps
3
Lunge (Barbell)
4
8 reps
4A
Dip (Bodyweight)
3
10 reps
4B
Pull-Up (Bodyweight)
3
10 reps
5A
Tricep Pushdown (Cable)
3
10 reps
5B
Overhead Tricep Extension (Cable)
3
10 reps
6A
Bicep Curl (Cable)
4
10 reps
6B
Chin-Up (Bodyweight)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Squat (Barbell)
4
6 reps
3
Lunge (Barbell)
4
8 reps
4A
Dip (Bodyweight)
3
10 reps
4B
Pull-Up (Bodyweight)
3
10 reps
5A
Tricep Pushdown (Cable)
3
10 reps
5B
Overhead Tricep Extension (Cable)
3
10 reps
6A
Bicep Curl (Cable)
4
10 reps
6B
Chin-Up (Bodyweight)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Squat (Barbell)
4
6 reps
3
Lunge (Barbell)
4
8 reps
4A
Dip (Bodyweight)
3
10 reps
4B
Pull-Up (Bodyweight)
3
10 reps
5A
Tricep Pushdown (Cable)
3
10 reps
5B
Overhead Tricep Extension (Cable)
3
10 reps
6A
Bicep Curl (Cable)
4
10 reps
6B
Chin-Up (Bodyweight)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
2
Seated Shoulder Press (Dumbbell)
4
10 reps
3
Bent Over Row (Barbell)
5
5 reps
4A
Tricep Pushdown (Cable)
3
10 reps
4B
Bicep Curl (Cable)
3
10 reps
5
Seated Row (Cable)
4
12 reps
6
Lat Pulldown
4
12 reps
7
Reverse Pec Deck
3
10 reps
8
Leg Press
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
2
Seated Shoulder Press (Dumbbell)
4
10 reps
3
Bent Over Row (Barbell)
5
5 reps
4A
Tricep Pushdown (Cable)
3
10 reps
4B
Bicep Curl (Cable)
3
10 reps
5
Seated Row (Cable)
4
12 reps
6
Lat Pulldown
4
12 reps
7
Reverse Pec Deck
3
10 reps
8
Leg Press
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
2
Seated Shoulder Press (Dumbbell)
4
10 reps
3
Bent Over Row (Barbell)
5
5 reps
4A
Tricep Pushdown (Cable)
3
10 reps
4B
Bicep Curl (Cable)
3
10 reps
5
Seated Row (Cable)
4
12 reps
6
Lat Pulldown
4
12 reps
7
Reverse Pec Deck
3
10 reps
8
Leg Press
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
2
Seated Shoulder Press (Dumbbell)
4
10 reps
3
Bent Over Row (Barbell)
5
5 reps
4A
Tricep Pushdown (Cable)
3
10 reps
4B
Bicep Curl (Cable)
3
10 reps
5
Seated Row (Cable)
4
12 reps
6
Lat Pulldown
4
12 reps
7
Reverse Pec Deck
3
10 reps
8
Leg Press
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Squat (Barbell)
5
5 reps
3
Trap Bar Deadlift
4
8 reps
4
Reverse Pec Deck
3
10 reps
5
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Squat (Barbell)
5
5 reps
3
Trap Bar Deadlift
4
8 reps
4
Reverse Pec Deck
3
10 reps
5
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Squat (Barbell)
5
5 reps
3
Trap Bar Deadlift
4
8 reps
4
Reverse Pec Deck
3
10 reps
5
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Squat (Barbell)
5
5 reps
3
Trap Bar Deadlift
4
8 reps
4
Reverse Pec Deck
3
10 reps
5
Seated Calf Raise
3
15 reps
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