Compound Performance AMRAP: Training by Matt Domney in TrainHeroic

Compound Performance

Coach
Matt Domney

The original AMRAP Program.

Written by Matt Domney specifically for Kyle Dobbs, this program will get you bigger, faster, and absolutely stronger!

Features
6 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Features
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Programming 6 days per week
This program is for those who want to get jacked, strong, and still feel and move like an athlete!
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Delivered through TrainHeroic
Your workouts delivered straight to your smartphone in an easy to use app.
Equipment
Recommended
There's some room for slight modification // but for this program // you'll need a barbell // weight plates // dumbbells or kettlebells // some type of cardio equipment (or // a track) // and // if available // cable machines.
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Sample Week
Week 1 of 12-week program
Sunday
Team Training Plan

A

Safety Bar Squat

3 x 8

B

Wall Reference Split Squat

4 x 10

C

Hooklying Close Grip Bench

4 x 5

D

Wall Reference Seated DB OHP

3 x 15

E

Tricep Rope Pulldowns

3 x 10

F

ISO Trap Bar Deadlift

1 x 2:00

Monday
Team Training Plan

A

Airdyne

1 x 2

B

Russian KB Swing

1 x 100

Tuesday
Team Training Plan

A

Incline Bench Press

4 x 10

B

DB Floor Press

3 x 12

C

Trap Bar Deadlift

3 x 6

D

Glute-Ham Raise

3 x MAX

E

Chest-Supported DB Row

3 x 15

F

Zercher Squat ISO

1 x 2:00

Wednesday
Team Training Plan

A

Reverse Sled Drag

1 x 10:00

B

LICT Low Box Stepups

1 x 10:00

C1

Hammer Curl

3 x 10

C2

DB Reverse Curl

3 x 10

C3

Seated Incline DB Curls

3 x 10

C4

Seated Incline DB Skullcrushers

3 x 10

C5

DB Triceps Pullover

3 x 10

C6

Tate Press

3 x 10

Thursday
Team Training Plan

A

Trap Bar Deadlift

8, 8, 8, MAX @ 62.5 %

B

Bench Press

8, 8, 8, MAX @ 62.5 %

C1

Bulgarian Split Squat

4 x 12

C2

Lying Leg Curl

4 x 12

D

Tall Kneeling Alternating Landmine Press

2 x 10

E

Hanging Knee Raise

3 x MAX

Friday
Team Training Plan

A

Airdyne

1 x 5:00

B

Sled Push

1 x 5 @ 230 lb

C1

Barbell Bicep Curl

4 x 10

C2

Dip

4 x 10

C3

DB Lateral Raise

4 x 10

C4

Ab Wheel

4 x 10

Coach
coach-avatar Matt Domney

Compound Performance AMRAP