Bushido Strength Coaching
Strongman, BodybuildingThis is a 7 day/wk program designed to increase work capacity, size and strength. This program is made for an individual who is already used to training 5 or 6 days a week consistently, and wants to redefine what hard work day in and day out means to them. I highly recommend doing this program in a caloric surplus, and ensuring that other recovery variables are optimized.
Weeks are structured with 2 heavy lifting days, 2 bodybuilding focused days, 2 lighter circuit/endurance focused days and 1 day of rucking in the middle of the week. If you have experience rucking consistently already, you may increase weight and time to account for your level of conditioning.
The inspiration of this program is the high level of mental and physical conditioning required by skilled laborers on a daily basis. No days off, and maximum effort. If you want to test your ability to train hard and often, look no further.
Features
7 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Farm Strong- Circuit A
4 rounds- 2-3 min rest Dead stop Kettlebell swing- x10 Alternating sandbag to shoulder and Squat- x10 Dual Kettlebell Standing Overhead press- x10 Suitcase carry- 2x30ft
A
Bent Over Row
4 x 10
B
Good Morning
4 x 10
C
Snatch Grip High Pull
4 x 10
D
Lying Leg Curl
4 x 12
E
Lat Pulldown
4 x 12
F
EZ Bar Curl
4 x 12
A
Overhead Press
3 x 5 @ 7
B
Back Squat
3 x 5 @ 7
C
Incline DB Bench Press
4 x 10
D
Skull Crushers
4 x 12
E
DB Front Raise
4 x 15
A
Ruck
1 x 30:00 @ 20 lb
Conditioning
A
Farm Strong- Circuit B
Hang Power Clean + Push Jerk x5 Dual Dumbbell Walking Lunge x20 Pushups to near form failure Dual Kettlebell front rack carry x4 @30ft
A
Sandbag to Shoulder
3 x 6 @ 7
B
Trap Bar Deadlift
3 x 5 @ 7
C
Pendlay Row
3 x 5 @ 7
D
Barbell Hyperextension
4 x 10
E
Hammer Curl
4 x 10
A
Incline Bench Press
4 x 10
B
Front Squat
4 x 10
C
Powell raise
4 x 15
D
Leg Press
4 x 12
E
Tricep Choice
4 x 15
F
Leg Extension
4 x 15
