Body Building Intermediate
War Hog Barbell
Get your game right with our more advanced program for building muscle. This uses Coach Barracks' ideas on how to properly grow muscles. Using 6 days a week, he maximizes the amount of sets thrown at each body part. You will find that it is a manageable chunk of training. Each session will leave you ready for the next. Sign up today!
Conditioning
A
Warm Up Upper - WHB Edition
2 Rounds: 5 Shoulder CAR Per side 1 Shoulder IR PAIL RAIL (Stretch for 1 min on first round only. 2nd go straight into the PAIL/RAIL) 10 Shoulder Pass throughs Finish with 2 sets of 20 on your first exercise at light weight. Below are several examples of the CARs, PAILs/RAILs. Choose one and vary it whenever you feel like. Pay attention to the videos, the effort needs to be very specific. Alter the stretches and movements if you need too (like sitting on a higher surface, or slightly modifying the position to get the movement). The pure movement is more important than copying the video. Included in the videos are form work videos for the main movers you may be doing. Follow their instructions as much as you can. This should take NO LONGER THAN 10 MINUTES.
B
Bench Press
5 x 6
C
Incline DB Bench Press
4 x 8
D
Seated Shoulder Press - Dumbbell
3 x 8
E
Crossbehind Tricep Extension - Bilataral
4 x 8
F
Skull Crushers - Deep
3 x 10
Prep
A
Max Lower Warm Up - WHB Edition
2 Rounds: 5 Hip CAR Per side 1 Hip IR PAIL RAIL (Stretch for 1 min on first round only. 2nd go straight into the PAIL/RAIL) 10 Hip ER Kinetic Stretch (5 per side of moving through the stretch using the stretched leg. Finish With 2x15-20 of an empty bar of the main movement you are doing first Below are several examples of the CARs, PAILs/RAILs. Choose one and vary it whenever you feel like. Pay attention to the videos, the effort needs to be very specific. Alter the stretches and movements if you need too (like sitting on a higher surface, or slightly modifying the position to get the movement). The pure movement is more important than copying the video. Included in the videos are form work videos for the main movers you may be doing. Follow their instructions as much as you can. This should take NO LONGER THAN 10 MINUTES.
B
Back Squat
5 x 6
C
Hack Squat
4 x 8
D
Leg Extension
8, 8, MAX
E
Donkey Calf Raise
4 x 8
F
GHD Sit-Up
3 x MAX
Prep
A
Max Lower Warm Up - WHB Edition
2 Rounds: 5 Hip CAR Per side 1 Hip IR PAIL RAIL (Stretch for 1 min on first round only. 2nd go straight into the PAIL/RAIL) 10 Hip ER Kinetic Stretch (5 per side of moving through the stretch using the stretched leg. Finish With 2x15-20 of an empty bar of the main movement you are doing first Below are several examples of the CARs, PAILs/RAILs. Choose one and vary it whenever you feel like. Pay attention to the videos, the effort needs to be very specific. Alter the stretches and movements if you need too (like sitting on a higher surface, or slightly modifying the position to get the movement). The pure movement is more important than copying the video. Included in the videos are form work videos for the main movers you may be doing. Follow their instructions as much as you can. This should take NO LONGER THAN 10 MINUTES.
B
Romanian Deadlift
5 x 6
C
T-Bar Row
4 x 8
D
Barbell Shrug
3 x 8
E
Barbell Hip Thrust
4 x 8
F
Barbell Wrist Curl
10, 10, MAX
Conditioning
A
Warm Up Upper - WHB Edition
2 Rounds: 5 Shoulder CAR Per side 1 Shoulder IR PAIL RAIL (Stretch for 1 min on first round only. 2nd go straight into the PAIL/RAIL) 10 Shoulder Pass throughs Finish with 2 sets of 20 on your first exercise at light weight. Below are several examples of the CARs, PAILs/RAILs. Choose one and vary it whenever you feel like. Pay attention to the videos, the effort needs to be very specific. Alter the stretches and movements if you need too (like sitting on a higher surface, or slightly modifying the position to get the movement). The pure movement is more important than copying the video. Included in the videos are form work videos for the main movers you may be doing. Follow their instructions as much as you can. This should take NO LONGER THAN 10 MINUTES.
B
Seated Shoulder Press - Straight Bar
5 x 6
C
DB Bench Press
4 x 8
D
Cable Lateral Raise
3 x 8
E
Single Arm Pushdown
4 x 8
F
Rear Delt Flyes - Cable Single Arm
3 x 10
Prep
A
Max Lower Warm Up - WHB Edition
2 Rounds: 5 Hip CAR Per side 1 Hip IR PAIL RAIL (Stretch for 1 min on first round only. 2nd go straight into the PAIL/RAIL) 10 Hip ER Kinetic Stretch (5 per side of moving through the stretch using the stretched leg. Finish With 2x15-20 of an empty bar of the main movement you are doing first Below are several examples of the CARs, PAILs/RAILs. Choose one and vary it whenever you feel like. Pay attention to the videos, the effort needs to be very specific. Alter the stretches and movements if you need too (like sitting on a higher surface, or slightly modifying the position to get the movement). The pure movement is more important than copying the video. Included in the videos are form work videos for the main movers you may be doing. Follow their instructions as much as you can. This should take NO LONGER THAN 10 MINUTES.
B
Front Squat
5 x 6
C
Barbell Lunge
4 x 8
D
Lying Leg Curl
8, 8, MAX
E
Calf Raise - Seated
4 x 8
F
Dragon Flag
3 x MAX
Prep
A
Max Lower Warm Up - WHB Edition
2 Rounds: 5 Hip CAR Per side 1 Hip IR PAIL RAIL (Stretch for 1 min on first round only. 2nd go straight into the PAIL/RAIL) 10 Hip ER Kinetic Stretch (5 per side of moving through the stretch using the stretched leg. Finish With 2x15-20 of an empty bar of the main movement you are doing first Below are several examples of the CARs, PAILs/RAILs. Choose one and vary it whenever you feel like. Pay attention to the videos, the effort needs to be very specific. Alter the stretches and movements if you need too (like sitting on a higher surface, or slightly modifying the position to get the movement). The pure movement is more important than copying the video. Included in the videos are form work videos for the main movers you may be doing. Follow their instructions as much as you can. This should take NO LONGER THAN 10 MINUTES.
B
Good Morning
5 x 6
C
Lat Pulldown
4 x 8
D
Chest-Supported DB Row
3 x 8
E
GHD Hip Extension
4 x 10
F
Wrist Extension Curl
10, 10, MAX
Kyler Barracks
Head Coach of War Hog Barbell and current active duty Scout Sniper in the USMC
