The Armory Strength and Conditioning
Strength & Conditioning, BodybuildingThis is not your average training plan. Bane Protocol is a 4-week, 3-day-per-week advanced total-body program loaded with intensity and high volume — designed to test your limits and forge real, unshakable strength. Every session hits hard, pushing your full body through brutal sets that demand focus, grit, and endurance. This program is built for those who thrive under pressure and aren’t afraid to embrace the pain. Not for the faint of heart — only the relentless survive.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Air Squat
2 x 10
A2
Push-Up
2 x 10
A3
Bodyweight RDL
2 x 10
A4
Lat Stretch on Rack
2 x 15
A5
Front Plank on Elbows
2 x 30
B1
Back Squat
5, 5, 5, 5, 10 @ 70, 70, 70, 70, 55 %
B2
Chin-Up
5 x 5
C1
Goblet Lateral Lunge
4 x 5
C2
1-Arm DB Row
4 x 10
D1
Tricep Pushdown
4 x 10
D2
Alternating DB Hammer Curl
4 x 10
A1
Air Squat
2 x 10
A2
Push-Up
2 x 10
A3
Glute Bridge
2 x 10
A4
YTW
2 x 8
A5
Front Plank on Elbows
2 x 30
B1
RDL
4 x 3
B2
Incline DB Bench Press
4 x 10
C1
DB Rear Foot Elevated Split Squat
4 x 5
C2
Seated Arnold DB Press
4 x 10
D1
Barbell Bicep Curl
4 x 15
D2
2DB Skullcrushers
4 x 15
A1
Air Squat
2 x 10
A2
Push-Up
2 x 10
A3
Bodyweight RDL
2 x 10
A4
Lat Stretch on Rack
2 x 15
A5
Front Plank on Elbows
2 x 30
B1
Back Squat
10 x 2 @ 80 %
B2
Bench Press
5 x 5 @ 70 %
C1
Push-Up
4 x 10
C2
Inverted Row
4 x 6
D1
Cable Facepull
4 x 15
D2
DB Farmer's Walk
4 x MAX
