Carnyx Framework
Carnyx Strength & Conditioning
Weightlifting, Functional Fitness, Functional TrainingThe Carnyx Framework delivers the specific volume required to bridge the gap between high level performance and a powerful physique. Programming is prioritized to maximize primary lifts while forcing growth, focusing on heavy squat assistance and back work like pull ups and rows. This is followed by high volume pressing, posterior chain development, and core stability. To round out the frame, the program includes focused shoulder and arm training, including Lu raises, face pulls, curls, and extensions, to ensure you actually look like you lift. This add on provides the structural density and accessory load necessary to build a body that is as imposing as it is functional.
Who This Is For This program is built for weightlifters and functional fitness athletes who have hit a plateau in size or structural stability. If your main sport programming leaves you feeling thin in the upper body or lacking the localized hypertrophy needed to support heavier loads, this is the solution. It is designed for the intermediate to advanced trainee who can handle volume alongside their primary sport.
The Methodology The Carnyx Framework is built on the principle of consolidating stressors. Instead of adding random fatigue, you will align these hypertrophy sessions with the primary movements of your existing program. By pairing lower body hypertrophy with heavy squat days and upper body hypertrophy with heavy pressing days, you allow for more distinct windows of recovery.
What To Expect Each of the 4 weekly sessions is designed to be completed in 30 to 45 minutes as an add on to your primary workout. You will experience a significant increase in volume for the lats, shoulders, and arms, alongside movements to bolster the posterior chain and core. This is not a stand alone program. It is the missing piece of your physical architecture designed to turn performance into presence.
Equipment Needed You will need a standard weightlifting facility including barbells, plates, dumbbells, and a pull up& dip station. Specific accessory work will require a GHD, a belt squat (or a dip belt to use with plates), and basic cable or band setups for isolation work.
A1
Belt Squat
4 x 6 @ 7
A2
Weighted Pull Ups
4 x 4 @ 7
B1
Incline DB Curl
2 x 10 @ 7
B2
Standing DB Reverse Curl
2 x 10 @ 7
B3
Banded GHD Hip Extension
3 x 10
A1
Incline DB Bench Press
4 x 8 @ 7
A2
Incline DB Row
4 x 8 @ 7
B1
Lu Raise
3 x 10 @ 6
B2
Rotating GHD Sit-Up
3 x 8
A
DB Reverse Lunge
3 x 6 @ 6
B1
Weighted Neutral Grip Pull Ups
3 x 5 @ 7
B2
Dips
3 x 5 @ 7
C1
Zottman Curls
2 x 12 @ 7
C2
Elevated Side Plank Hip Dip
2 x 8
A1
Snatch Grip Upright Row
3 x 8 @ 6
A2
Snatch Grip Strict Press
3 x 8 @ 6
B1
Ring Tricep Extension
2 x 10 @ 6
B2
Toes to Bar
3 x 6
Ryan O'Connell
CSCS with 5+ years of coaching experience and nearly a decade in weightlifting. As a USAW L2 coach, I understand the unique demands of strength athletes. I developed the Carnyx Framework to provide the evidence based accessory volume needed to build a resilient, muscular physique that supports your performance on the platform while ensuring you actually look like you lift.
Stop leaving your physical development to chance. The Carnyx Framework is the bridge between being a good lifter and looking like one. Invest in the structural density and muscle mass required to take your performance and your physique to the next level.
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