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.
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
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
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
Assistant Strength & Conditioning Coach at The University of Rhode Island
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?
Get Bane Protocol