Bane Protocol

Arm Farm Friday

Bodybuilding
Coach
Brennan Fleming

The Bane Protocol is a rigorous 4-week bodybuilding regimen meticulously crafted to sculpt extreme muscle mass, drawing inspiration from the tenacity of a Pitbull named Bane. By blending targeted exercises, progressive overload, and strategic nutrition, this program aims to amplify strength, endurance, and overall muscularity, unleashing the inner potential to dominate fitness goals.

$15
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Building Mass
Bane Protocol demands a locked-in mentality as you embark on this 4-week high-volume iron journey. Fueling properly, sleeping like a rock, and hydrating optimally will aid in the final product. Do you find it hard to add muscle? Tired of doing the same bro-split and seeing no results. Bane Protocol will show you what you have been missing and how high your ceiling is.
Features
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Programming 3 days per week
Weekly strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you committed, all through an app.
Equipment
Required
Barbells, Dumbbells, Power Rack
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Sample Week
Week 1 of 4-week program
Monday
GRIND

A1

Back Squat

5, 5, 5, 5, 10 @ 70, 70, 70, 70, 55 %

A2

Chin-Up

5 x 5

B1

Lateral Lunge

4 x 5

B2

1-Arm DB Row

4 x 10

C1

Alternating DB Hammer Curl

4 x 10

C2

Tricep Pushdown

4 x 10

Wednesday
PAYS TO BE A WINNER

A1

Barbell RDL

4 x 3

A2

Incline DB Bench Press

4 x 10

B1

Bulgarian Split Squat

4 x 5

B2

DB Arnold Press

4 x 10

C1

Barbell Bicep Curl

4 x 15

C2

2DB Skullcrusher

4 x 15

Friday
FINISH THE WEEK STRONG

A1

Back Squat

10 x 2 @ 80 %

A2

Barbell Bench Press

5 x 5 @ 70 %

B1

Push-Up

4 x 10

B2

Inverted Row

4 x 6

C1

Band Face Pull

4 x 15

C2

DB Farmer's Carry

4 x MAX

Coach
More from Arm Farm Friday
coach-avatar Brennan Fleming

Assistant Strength & Conditioning Coach at The University of Rhode Island

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For Those That Want Progress

An intense and rewarding 4-weeks that will challenge you to show what you can reach both physically and mentally. 3-days are required of you from this program to become great. What are you waiting for?

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FAQs
Can I change the split of this program?
Yes. If Monday/Wednesday/Friday does not fit your schedule due to outside factors (work, family, etc.). You can change this to another routine such as Tuesday/Thursday/Saturday. Or an uncommon example is Wednesday/Friday/Sunday. IF you have to go back to back days, make sure you focus on recovery!
Is there any testing in this programming?
No! There will not be any max testing during this program. This is a percentage-based program so I would recommend you test your squat and bench before starting or go off the numbers you are comfortable with. There is no 1RM or 3-5RM assessment during Bane Protocol.

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