Are you looking to get strong and to pack on pounds of muscle?!
BODY ARMOR+ is a complete strength and conditioning program, combining pure strength, accessory, and a metcon each day.
You'll build overall strength in each of the big lifts (deadlift, bench, squat and overhead press) over the course of the 8 weeks + you'll develop your engine along the way.
The accessory work in each session aims at building unilateral strength along with fundamental mobility and here's an idea of what to expect...
You'll do 3 sessions each week starting with a heavy set in one of the big lifts before doing drop sets based on that heavy set for the day.
For example, in week 1 you'll work toward a heavy set of 5, and, based on your heavy set for that day, you'll do a percentage of that for your drop sets.
When you have a good day, your heavy set will be really heavy, and so will your drop sets.
And, if you feel kind of beat up one day, your heavy set will be lower, along with your drop sets, allowing for some recovery.
This program is what I do in my own training, and I'm eager for you to see the same type of progress that I've enjoyed with it.
Click below to start today!
A
Deadlift
3 x 5 @ MAX, _ , _ %
B1
Paralette Pushups
4 x 6
B2
Elevated Ring Rows
4 x 6
B3
Lats Pull Overs
4 x 6
B4
Barbell Curls
4 x 10
B5
Weighted Situps
4 x 10
For Time
C
21 – 15 – 9: Cal row Burpees over the rower (scaled : burpees)
A
Bench Press
3 x 5 @ MAX, _ , _ %
B1
Alternating Lunges
4 x 10
B2
High Box Step Ups
4 x 5
B3
One Leg Extensions
4 x 5
B4
One Leg Deadlift
4 x 5
B5
Standing Russian Twists
4 x 10
For Time
C
3 rounds for time: 30 wallballs 25 medball situps 20 cal assault bike
A
Back Squat
3 x 5 @ MAX, _ , _ %
B1
Alternating Arnold Press
4 x 12
B2
One Arm Rows
4 x 6
B3
Banded Pullups
4 x 12
B4
Bench Dips
4 x 8
B5
Sit Up & Press
4 x 10
AMRAP
C
AMRAP 10: 10 HSPU (scaled : pushups) 15 kb swings 20 pullups (scaled : banded pullup or ring rows) 25 double unders (scaled : 50 single unders)
🏋♀️ Coach & Box Manager... Born in 🇨🇱 / Raised in 🇨🇵 /📍 in 🇩🇰
With a complete strength and conditioning program that will push you further and harder!
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