Paratus Performance
Bodybuilding, Powerlifting, Strongman, General Fitness, Personal Trainingmono·lith
: a massive structure
Everyone wants to look big and be strong, but may not know how to do it. This 8-week program has 3 primary training days per week and includes a warm-up to prep you for training that will add the size and strength to your frame you've been looking for.
*Not recommended for beginner lifters
3 sessions per week
Must use App app to view and log training
Program Training
A
My Dynamic Warmup
1 x 10:00
B
Back Squat
8 x 5 @ 59.5, 68, 76.5, 76.5, 76.5, 76.5, 76.5, 76.5 %
C
Overhead Press
5, 5, 5, MAX @ 59.5, 68, 76.5, 59.5 %
D1
Glute-Ham Raise
3 x 8
D2
TRX Row
3 x 8
D3
Tricep Choice
3 x 30 @ 4
D4
Team Abs
A
My Dynamic Warmup
1 x 10:00
B
Deadlift
6 x 5 @ 59.5, 68, 76.5, 76.5, 76.5, 76.5 %
C
Bench Press
7 x 5 @ 59.5, 68, 76.5, 76.5, 76.5, 76.5, 76.5 %
D
Chest-Supported DB Row
3 x 15
E
Step-Ups
3 x 10
F1
Reverse Hyper
3 x 15 @ 75 %
F2
Tricep Choice
3 x 25
F3
DB Bicep Curls
3 x 25
A
My Dynamic Warmup
1 x 10:00
B
Back Squat
5, 5, 5, 20 @ 59.5, 68, 76.5, 38.5 %
C
Overhead Press
10 x 5 @ 59.5 %
D
Weighted Chin Ups
5 x 5
E
DB Shrug
5 x 20 @ 50 lb
F
Plank
4 x 1:15
Nick Antolik
12+ years working at the highest levels, my mission is to educate and empower the adventurers in life - those pushing their own boundaries of capability - through research-based, experience-backed methods so you are prepared to perform at your best.
