Wide Load Vol. 1

Harms Farms

Bodybuilding

Coach

Chris Harms

Wide Load is for those looking to pack on size, in all the right places.

This is our thickest, juiciest cut of programming. A 12-week, tried and true method of gaining size through the application of high rep warm-up and finishers, heavy barbell work with the basics, and plenty in between. Not only will you put on mass that could make it difficult to fit through doors, but you will be strong enough to rip the door off its hinges. Think size but not fluff. Muscles will be dense and functional, because without that, you are useless on the Farm.

$50

Get Wide Load Vol. 1

We Tend to Our Garden

The whole reason we got into this profession was to help those in need. And in this case, if you need to get bigger and stronger, we are here to help. If you have a question, problem, concern or just want to talk, we will be here for you. When we put a seed in the soil, we want it to grow and will do anything we can to help it.

Failing to Prepare is Preparing to Fail

Since the program is created a month in advance and constantly tweaked based on readiness scores and feedback, you will have access to the following week every Sunday. This will allow you to not only get your mind right, but also to plan your wardrobe accordingly...

Simple, Hard Work

This program requires no fancy machinery to be effective. While we will throw a lot at you, and the program is constantly varied, the barbell has stood the test of time and that is what it is based around. You will be surprised how much you can grow with how little equipment you need.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

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 going longer, all through an app.

Equipment

Required

Barbell & Plates // Squat Rack // Dumbbells // Pull Up Bar // Stretch Bands

Recommended

Air Bike, Stationary Bike, Rower or similar // Kettlebells // BFR Bands // Jump Rope

Sample Week

Week 1 of 12-week program

Sunday

Legs

Banded Hamstring Curl

15, MAX @ _ , 30

Glute Bridge

15, MAX @ _ , 30

Back Squat

5 x 8

Back Squat

6, MAX

Front Squat

9, 8, 7, 6, 5 @ 135, 155, 175, 195, 205 lb

Calf Raise

1 x MAX @ 2:00

Monday

Chest / Shoulders

Supinated Wide Grip Pull Up

3 x 8

Yoga Push Up

3 x 8

Banded Chest Fly

2 x 50

Push-Up

2 x MAX

DB Front Raise

3 x 10

DB Lateral Raise

3 x 19

Bent Over Rear Delt Fly

3 x MAX

Bench Press

5 x 7

Bench Press

1 x MAX

Incline DB Bench Press

5 x 8

Banded Tricep Pushdown

5 x 12

Tuesday

Back

Band Pull-Apart

Bent Over Row

5 x 8

Partner Nordic Hamstring Curl

5 x 4

Single Arm DB Row

20, 15, 10, 10, 10, 10

Chin-Up

3 x 5

DB Shrug

3 x 10

Wednesday

Legs (Optional)

Fighter's Warm up

Take 5-10 minutes here to get the body hot. Do whatever you like: jump rope, jog, bike, KB swing.. I like to hit 10 minutes of jump rope, pretending I'm Rocky, switching up my feet to the sound of "Eye of the Tiger"

Russian KB Swing

3 x 20

Hollow Rock

Assault Bike

3 x 20

Back Squat

5 x 10

DB Rear Foot Elevated Split Squat

3 x 10

DB Lunge

3 x 20

Goblet Squat

30, 20, 20, 20, 20

Thursday

Arms

Hammer Curl

3 x 10

Plate Curl

3 x 10

Skull Crushers

3 x 10

Banded Tricep Pushdown

3 x 10

EZ Bar Curl

4 x 10

DB Bicep Curls

4 x 8

Single Leg Calf Raise

5 x 30 @ MAX

Friday

Upper (Optional)

Med Ball Slam

3 x 10

Russian Twist

3 x 20

Alternating Plate to Toes

3 x 10

Hands Only Inchworm

3 x 10

Lateral Banded Side Shoulder Raise

3 x 20

Front Banded Shoulder Raise

3 x 20

Chest Elevated Push Up on Bar

DB Hex Press

Bench Dips

3 x 10

Saturday

Back (Optional)

Circuit

2 Sets AMRAP 1 KB Swing rest :60 Supine Ring Pull up This means, do as many reps as possible in 1 minute KB Swings.. rest 1 minute... then do it with the pull ups. Get big.

DB Pullover

4 x 10

Straight Arm Pulldown

4 x 20

Pull-Up

1 x 50

Coach