The Black Flag
Arm Farm Friday
Powerlifting, Power Sports , Multi-sport, WeightliftingThe Black Flag 12-week, 3-day-a-week lifting program is designed to transform you both physically and mentally by pushing your limits and fostering a resilient mindset. Through structured workouts and progressive challenges, this program aims to sculpt your physique while instilling discipline, determination, and a never-surrender attitude. By empowering you to conquer obstacles both in the gym and in life, you will embody the ethos of resilience symbolized by the Black Flag.
A
Power Clean
3, 2, 3, 3, 3 @ 55, 65, 70, 70, 70 %
B
Squat
10, 8, 6 @ 57, 65, 68 %
C1
Chest-Supported DB Row
2 x 5
C2
DB Reverse Lunge
2 x 5
D1
Tricep Rope Pulldowns
2 x 15
D2
Front Plank on Elbows
2 x 0:30
D3
Romanian Deadlift (RDL)
2 x 5
A
Hang Clean
4 x 3 @ 55, 60, 60, 60 %
B
Barbell Bench Press
10, 8, 6 @ 57, 65, 68 %
C1
Pull-Up
2 x 5
C2
Push-Up
2 x 10
D1
Barbell Bicep Curl
2 x 10
D2
Side Plank on Elbows
2 x 0:30
D3
DB Arnold Press
2 x 10
A
Kneeling Barbell Jump
3 x 5
B
Speed Squat
4 x 2 @ 60 %
C1
DB Bench Press
2 x 10
C2
Band Pull-Apart
2 x 20
D1
DB Lateral Raise
2 x 8
D2
Plate Lateral Squat
2 x 5
D3
DB Farmer's Carry
2 x 30
Brennan Fleming M.S. CSCS
Assistant Strength & Conditioning Coach at The University of Rhode Island
Join the Arm Farm Friday Family and embark on the journey of The Black Flag program. Reach new limits and break through physical and mental obstacles you couldn't before.
Get The Black Flag
