Harms Farms

Functional Fitness, General Fitness
Coach
Chris Harms

This 6 week high intensity program is a barn burner. With metabolic conditioning finishers sprinkled between Arm Farms, this is the ultimate guide to get you Shredded.

Features
1 sessions per week
Must use App app to view and log training
Program Training
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BUILD GRIT
Hard, heavy exercises challenging grip and determination.
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FARM STRONG
Be a part of the exclusive, elite team of Farmers who hold you accountable by demanding your very best day in and day out.
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GET JACKED
Our patented, tried and true ARM FARMS will have you bursting at the seams.
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 6-week program
Sunday
Day One

A1

McGill Curl Up

3 x 4 @ 0:05

A2

Side Plank

3 x 3 @ 0:08

A3

Quadruped Hip CAR

3 x 4

B1

Banded Good Morning

3 x 15

B2

Lateral Band Walk

3 x 10

C

Box Squat

10, 5, 5, 5, 5, 5 @ 45, _ , _ , _ , _ , _ lb

D1

DB Split Squat

3 x 15

D2

Barbell RDL

3 x 8

E1

Medicine Ball Slam

3 x 10

E2

Step-Ups

3 x 8

E3

Lateral Plyo Skiers

3 x 20

Monday
Day Two

A1

Dead Bug - Single Leg Kick Out

3 x 4

A2

Yoga Push Up

3 x 8

A3

Hands Only Inchworm

3 x 4

B1

Depth Push Up to Explosive Rebound Up

3 x 3

B2

Band Pull-Apart

3 x 15

C

Floor Press

10, 5, 5, 5, 5, 5

D1

Half-Kneeling Single Arm Landmine Press

4 x 8

D2

Banded Straight Arm Pull Down

4 x 12

E1

Skull Crushers

4 x 10

E2

Alternating DB Hammer Curl

4 x 10

Tuesday
Day Three

Burn Some Calories

A

Go for 25 minutes on any implement (bike, rower, versaclimber, jump rope, etc.) of your choice. No implement? Your own 2 feet will do.

B1

DB Farmer's Carry

1 x 50

B2

Russian KB Swing

1 x 20

B3

Russian Twist

1 x 20

C1

Couch Stretch (Hip Flexors)

1 x 0:30

C2

Side-Lying T-Spine Windmill Rotation

1 x 6

C3

Banded Hamstring Stretch

1 x 0:25

Wednesday
Day Four

A1

Bird Dog Single Leg Kick Out

3 x 3 @ 0:08

A2

Single Leg Glute Bridge

3 x 10

A3

Spiderman Complex to Vertical Rotation

3 x 5

B1

90/90 Hip Switch

3 x 4

B2

Barbell Hip Thrust

12, 10, 8, 6, 15

B3

Athletic Snap Down

3 x 5

C1

Heels Elevated Goblet Squat

4 x 12

C2

Eccentric Chin Up

3 x 1 @ 0:20

D1

Russian Twist

4 x 0:30 @ MAX

D2

Incline DB Row

4 x 0:30 @ MAX

D3

Rest

4 x 0:30

Thursday
Day Five

A

Pre Warm Up

1 x 5:00

B1

Reverse Crunch

3 x 6 @ 0:04

B2

Push-Up Plus

3 x 10

B3

DB RDL to Shrug

3 x 10

C

Hang Clean Pull

5 x 4

D1

Half-Kneeling DB Shoulder Press

4 x 8

D2

DB Walking Lunge

4 x 15

E1

DB Front Raise

3 x 10

E2

DB Lateral Raise

3 x 10

E3

Bent Over Rear Delt Fly

3 x 10