Christopher Arseneau

Coach
Christopher Arseneau

This is a 6 day per week workout with 4 total body lifting days that will undulate daily, hitting all the major body parts, focusing on hypertrophy and strength!

There are two "bonus" days. One is a sprint day...short and sweet Atomic Speed workout to keep you faster than your slowest buddy during the Zombie Apocalypse. 

The other day is a "gasser" day that will help you moving at a high speed for a longer duration.

I am really happy with how this turned out and I am confident if you implement this during the cold days of winter by the time Spring arrives you'll be far ahead of everyone trying to chase their summer body. 

LET'S GO!!!

Features
6 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
A pretty basic gym membership will be adequate to complete this program. 
sample week banner image
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Sample Week
Week 1 of 16-week program
Sunday
Week 1 Day 1

A1

Back Extension

2 x 20

A2

TRX Y

2 x 10

A3

Alternating Split Squat Jump

2 x 0:20

A4

Wall Sit with Med Ball Rotation

2 x 20

B1

Trap Bar(Hex Bar) Deadlift

5 x 5

B2

Max Effort Vertical Jump

4 x 2

C1

Standing DB Press

3 x 15

C2

Bent Leg Hollow Rock

3 x 0:30

D

Wide Grip Lat Pulldown

5 x 5

E1

DB RDL

3 x 15

E2

KB Deadbug Bent to Straight

3 x 12

F

DB Farmer's Carry

@ 30

Monday
Week 1 Day 2

A1

1 Minute Push Up

1 x 1 @ 1:00

A2

Cable Face Pull

2 x 20

A3

Leg Extension

2 x 15

A4

Seated Leg Curl

2 x 15

B1

Barbell Hip Thrust

5 x 5

B2

Single Leg Hip Thrust Plyo

4 x 6

C1

Front Foot Elevated Reverse Lunge

3 x 12

C2

KB Plank Pull Through

3 x 12

D1

Half Kneeling SA Lat Pulldown

3 x 20

D2

Overhead Plank

3 x 0:15

E1

Barbell Bench Press

5 x 5

E2

Med Ball Chest Slam

4 x 3

E3

Kettlebell Split Stance Rotational Lift

4 x 20

F

KB Bottoms Up Carry

4 x 30

Wednesday
Week 1 Day 4

A1

Long Lever Hold

3 x 1 @ 0:30

A2

Body Saw Swiss Ball

3 x 10

A3

TRX Single Arm Eccentric Row

3 x 8

B1

Hatfield Squat

4 x 8

B2

Band Assisted Split Jumps

4 x 6

C1

Single Arm Hollow Body Press

3 x 16

C2

Reverse Crunch

3 x 15

D

Weighted Neutral Grip Pull Up

5 x 5

E1

DB Staggered Stance RDL

3 x 16

E2

Half Kneeling Medicine Ball Side Slam

3 x 10

F

KB Swing

4 x 25

Thursday
Week 1 Day 5

A1

Swiss Ball Leg Curl Iso Holds

2 x 0:30

A2

Banded Face Pull to W

2 x 15

A3

KB Swing

20, 15

B1

Barbell RDL

5 x 8

B2

Broad Jump

4 x 3

C1

DB Single Arm Incline Row

3 x 15

C2

Star Pattern Band Pull Apart

3 x 12

C3

Weighted V-ups

3 x 15

D

Goblet Bulgarian Split Squat/Squat Combo

3 x 30

E1

Incline Bench Press

4 x 8

E2

Med Ball Chest Slam

4 x 4

E3

Overhead Plank

3 x 0:15

F

Single Arm DB Overhead Carry

@ 20

Friday
Gassers...

A

Walk

1 x 5:00

B

Pogo Jumps

2 x 0:10

C

Lateral Line Hops

2 x 0:10

D

Single Leg Lunge with Iso Hold

2 x 0:40

E

Sun Devils

4 x 200

F

Dips Assisted

3 x 12

G

EZ Bar Curl

3 x 15

H

Tricep Rope Pulldowns

3 x 15

I

Zottman Bicep Curls

3 x 12

Saturday
Atomic Speed Workout

A

Fast March

1 x 1 @ 0:05

B

A Skip

1 x 1 @ 0:05

C

High Knees

1 x 1 @ 0:05

D

Traveling Tuck Jumps

1 x 1 @ 0:05

E

Alternating Bounds

1 x 1 @ 0:05

F

Prime Times Small

1 x 1 @ 0:05

G

Pogo Jumps

1 x 1 @ 0:05

H

Primetime Runs

1 x 1 @ 0:05

I

Bent Knee Prime Times

1 x 1 @ 0:05

J

Split and Rip Acceleration

1 x 1 @ 0:05

K

Flying 30's

4 x 1 @ 30

Winter Wonderland