Panzerfist I: brvtal.powerbvilding.assavlt

The Panzerfist campaign provides a basic template for increasing strength considerably, while at the same time stimulating terror inducing hypertrophy by using crushingly heavy compound lifts
coupled with monstrous volume to create a human vehicle that is both powerful and massive, as every man should be. While performing this training, one should consume 1 dozen eggs and one pound of lean meat per day, coupled with several servings of clean carbohydrate sources like oats and rice. The rest of your diet is optional, but this is the baseline to achieve
the legendary size of the Panzer tank.
While using this program, you should also perform 3 sessions of mod While using this program, you should also perform 3 sessions of moderate cardiovascular work each week—either walking with a weighted vest for 30 minutes at a brisk pace, or using an inclined treadmill for the same amount of time. This will ensure that the metabolic rate stays healthy, and aids the
body in optimizing nutrient partitioning.
Mentally, you must be prepared to be fully present during every training session-although there is only one *heavy* lift each
session, every single exercise should be performed at the highest weight possible while still remaining with 1-3 reps of what is prescribed.

Each day of this program consists of a similar process: Heavy Compound Lift/Accessory Work/Monster Set. Your first lift will be performed following several warm-up sets. 4 working sets of 4-6 reps at between 75-85% of your current one rep max are then performed—your goal is to perform all 4 at 6 reps, then increase weight on your next workout by 5 pounds, remaining at this increase weight on your next workout by 5 pounds, remaining at this new weight until all sets are performed for 6 reps, at which point, you will increase again. Squats and deadlifts are to increase by 10 lb. increments. Your accessory work will be performed for either 4x12 or 3x20.
These should never be approached with anything less than absolute focus and controlled aggression. The heaviest weight possible must be used—if the prescribed reps cannot be achieved for all sets, remain at the current weight until
you earn an increase by hitting every rep clean, controlled, precise. Rest periods should remain brief, only what is necessary- 45 seconds to 1.5 minutes.
Monster sets are the final couplet of exercises. The first exercise is performed for 15-20 reps, immediately followed by The first exercise is performed for 15-20 reps, immediately followed by a set of the same reps on the second exercise BEFORE any rest is taken. The MONSTER SET is performed a total of three times.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Several Warm Up Sets First — 45” - 1.5’ Rest Between Sets

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Seated Dip (Machine)

Tricep Pushdown (Cable)

Chest + Triceps 

Squat (Smith Machine)

Hack Squat

Leg Press

Leg Extension

Leg Curl

Standing Calf Raise

Legs

Overhead Press (Machine)

Lateral Raise (Cable)

Upright Row (Barbell)

Shrug (Dumbbell)

Rear Delt Fly (Machine)

Shoulders

Deadlift (Barbell)

Lat Pulldown

Chest Supported Row (Machine)

Lat Pulldown (Close Grip)

Seated Wide-Grip Row (Cable)

Back + Biceps

0 reviews for Panzerfist I: brvtal.powerbvilding.assavlt