6 Week Freak

High Performance Human

Bodybuilding, Strength & Conditioning
Coach
Wyatt Armstrong

This program is all about becoming that absolute freak in the gym. Everyone knows who I'm talking about. The one that is throwing up insane weight while looking like a brick house weeks away from stepping on a bodybuilding stage. The one that every newcomer asks what their training split is and what supplements they take. The one that drops jaws and turns heads when they step up to the bar. The one whose general presence alone commands respect . Devote 6 weeks to following this program, eating as much as you can, and recovering as much as possible, and become that freak.

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Full Body Training
The program utilizes a full body split, with a different primary movement each day followed by higher volume accessory work. This will allow the body to gain maximum strength while keeping training fresh and avoiding plateaus and boredom. Expect to work harder than you ever thought you could. Expect results to come faster than you ever thought possible.
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High Intensity and High Frequency
We leverage high intensity paired with high frequency to drive that stimulus and give the muscle no other option but to adapt and grow. The synergy of these two allows for maximum strength gain while allowing recovery of the CNS, all while building an absolutely rigged physique.
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Become A Freak From Anywhere
This program was specifically designed to be able to be completed in any gym a future freak finds themself in. There is no special equipment needed that can only be found in a specialty gym, and there are no obnoxious super sets that have you trying to hold down multiple pieces of equipment at once, allowing you to focus on lifting rather than someone stealing your spot on the cables.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Full body training 6 days a week, with conditioning, active recovery, and prehab work built in.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
A conventional gym with barbells, squat racks, dumbells, and bas
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A

Close Grip Bench Press

1 x 8 @ 9

B

Zercher Squat

3 x 10

C

Seal Row

3 x 15

D

Lu Raise

3 x 15

E

Zottman Curls

3 x 20

F

Suitcase Carry

4 x 100 @ 8

Monday
Week 1 Day 2

A

Deadlift

1 x 6 @ 9

B

Assault Bike

3 x 15 @ 7

C

Upright Row

3 x 15

D

Dip

3 x 10

E

Cable Crunch

3 x 15

F

Calf Raise

3 x 20

Tuesday
Week 1 Day 3

A

Front Squat

1 x 6 @ 9

B

Pull-Up

3 x 10

C

DB Floor Press

3 x 15

D

Leg Curl

3 x 15

E

Barbell Bicep Curl

1 x 25

F

Farmers carry

3 x 100 @ 8

Wednesday
Week 1 Day 4

A

Overhead Press

1 x 8 @ 9

B

Rowing

3 x 15 @ 7

C

Seated Goodmorning

3 x 10

D

Lat Pulldown

3 x 15

E

Leg Extension

3 x 15

F

Cable Lateral Raise

3 x 15

Thursday
Week 1 Day 5

A

Pendlay Row

1 x 8 @ 9

B

Snatch Grip RDL

3 x 10

C

Chest Fly

3 x 15

D

Adductor Machine

3 x 15

E

Facepull

3 x 20

F

Overhead Tricep Extension

1 x 25

Friday
Week 1 Day 6

A

Ruck

1 x 20:00

Shoulder Health Series

B

Shoulder Health Series: 3-5 Rounds *use a light band 10 low external rotations each side 10 high external rotations each side 15 facepulls 10 external rotation press

Posterior Chain Series

C

Posterior Chain Series- 3-5 rounds 10 back extensions 10 side extensions each side 10 banded goodmorning

Coach
coach-avatar Wyatt Armstrong

I am a strength and conditioning coach based out of Oklahoma City. I have devoted the past 6 years of my life to learning everything I can about the discipline of strength and have coached athletes and/or competed in a large variety of strength disciplines, including weightlifting, powerlifting, body building, strongman, Crossfit, and even the Highland games.

6 Week Freak