The Armory Strength and Conditioning
Bodybuilding, Strength & ConditioningCold-Blooded Warrior is a 4-week, high-intensity training program built for advanced individuals ready to push limits. Designed with a brutal mix of bodybuilding, strength, and conditioning, this 3-day-per-week plan demands focus, grit, and discipline. Every session is crafted to build serious muscle, raw power, and relentless endurance. This program isn’t for the casual lifter — it’s for those who train with cold precision and warrior-level intent. Step in with purpose, or don’t step in at all.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Tall Plank Shoulder Taps
2 x 5
A2
Bodyweight Alternating Reverse Lunge
2 x 5
A3
Glute Bridge
2 x 10
A4
Forward and Backward Arm Circles
2 x 5
A5
Jump Squat
2 x 5
B1
Back Squat
5, 3, 5, 3, 15 @ 70, 80, 70, 80, 40 %
B2
Negative Pull Up
5 x 3
C1
1DB or 2DB Elevated Curtsy Squat
4 x 5
C2
Chest-Supported DB Row
4 x 10
D1
Alt. 2DB Zottman Curl
4 x 5
D2
Tate Press
4 x 10
E
KB swings
5 x 0:30
A1
Tall Plank Shoulder Taps
2 x 5
A2
Bodyweight Alternating Reverse Lunge
2 x 5
A3
Glute Bridge
2 x 10
A4
Diamond Push-Up
2 x 10
A5
Jump Squat
2 x 5
B1
2DB Kickstand RDL
4 x 8
B2
Alt. 2DB Incline Bench Press
5, 5, 7, 7
C1
Hand Supported Pistol Squat
4 x 5
C2
Stagger Stance Landmine Press
4 x 6
D1
Cable Rope Curl
10, 12, 14, 16
D2
1DB Kickback
4 x 10
E1
Russian Twist
5 x 0:30
E2
Push-Up
@ 0:30
E3
Toe touches
@ 0:30
E4
Air Squat
@ 0:30
A1
Tall Plank Shoulder Taps
2 x 5
A2
Bodyweight Alternating Reverse Lunge
2 x 5
A3
Glute Bridge
2 x 10
A4
Forward and Backward Arm Circles
2 x 5
A5
Jump Squat
2 x 5
B1
Barbell Lunge
4 x 8
B2
Bench Press
5, 3, 5, 3, 15 @ 70, 80, 70, 80, 40 %
C1
Push-Up Complex
4 x 8
C2
Deadstop 1DB Row
4 x 6
D1
2DB Chest Supported Read Delt Raise
4 x 10
D2
Barbell Shrug
4 x 15
E
1-mile Run
