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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
    Jun 18, 2025 10:42

Summary

Unleash your potential with the WEAPONIZED BODY program, a comprehensive 4-week training plan designed for those ready to transform their physique. Committing just three days a week, you'll engage in full-body workouts that emphasize strength and endurance through compound lifts like the barbell bench press and squat, alongside targeted supersets for maximum muscle engagement. This program is perfect for anyone looking to build a powerful, well-rounded body while honing their lifting technique in a full gym setting. Get ready to push your limits and redefine your strength!
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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
-