COLOSSUS - 6 Week Size and Strength Program: Training by Mike Richardson in TrainHeroic

COLOSSUS - 6 Week Size and Strength Program

Supastrong

Bodybuilding, General Fitness, Strength & Conditioning, Strongman
Coach
Mike Richardson

COLOSSUS is a 6 week size and strength program. The program can be performed from the home or commercial gym with standard training equipment. This is a well designed program for those looking to put on some size and get stronger.

This program uses the following methods:

-Wave Loading Complexes (repeating rep schemes, i.e, 8-6-4-8-6-4, often paired with antagonist movements (push/pull).
-Colossus (Giant) Sets for maximum metabolic stimulation/growth.

-Heavy Partial Reps for added overload and tension.

-Strongman Style lifts (Farmer Carries, DB Snatch, Various Zercher position movements/shrugs/holds.
-Ascending intensity.. the weight will get heavier over the course of 6 weeks.

Included in this program are demo videos and descriptions for every movement and every session as well as access to the coach (me) should you need assistance.

This 6 week training cycle has serious value for the cost.

Leave mediocrity behind. Colossus is upon us. Are you ready?

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6 Weeks of High Level Programming
Stop going through the motions. Training with a solid plan will always yield superior results. COLOSSUS is a blueprint for serious gains that can easily be followed through the app, with full explanations and demo videos for everything.
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Leave Mediocrity Behind
Elevate your training and results with programming that's been tested and proven effective. COLOSSUS is a blend of tried and true methods that is both challenging and highly effective.
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A Better Way to Train
With Trainheroic, each training day is clearly laid out, with coach's notes, exercise descriptions/instructions, and demo videos to eliminate confusion and have you dialed in. Walk into the gym knowing exactly what you need to do.
Features
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Access to your coaches
If you need assistance, or have questions, your coach will be available.
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Programming 6 days per week
This program utilizes 4 lifting days, 2 cardio/GPP days, and 1 rest/recovery day per week.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. TrainHeroic is easy to use, and tracks your progress on every lift.
Equipment
Required
Barbell/Rack/Weight // Dumbbells // Bands or Cable Pulley // Work Ethic and Dedication
Recommended
BFR (Occlusion) Bands // Dip bar/Pull up bar
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Sample Week
Week 1 of 6-week program
Sunday
COLOSSUS:  DAY 1 - PUSH/SHOULDERS

A1

Banded External Rotation w/Turn

3 x 2

A2

DB Bent Over Row

3 x 15

A3

Hand Release Push-Up

3 x 6

B1

Barbell Bench Press

10, 8, 6, 10, 8, 6

B2

Strict Pull up

6 x 5

C1

close grip floor press

3 x 8

C2

Dumbbell Floor Press

3 x 12

C3

Banded Triceps Pressdown

3 x 20

D

Lateral Raise

2 x 12

E

Lateral Raise - Heavy Partial Reps

20, MAX

Monday
COLOSSUS - DAY 2:  LEGS

A1

Single Leg RDL to Step Up

2 x 4

A2

Dead Bugs - Contralateral

2 x 30

A3

Goblet Squat to Knee Raise

2 x 10

B

Seated Box Jumps

3 x 2

C1

Barbell Front Squat

8, 6, 4, 8, 6, 4

C2

Prone Machine Hamstring Curl

12, 10, 8, 12, 10, 8

D1

Barbell Romanian Deadlift

3 x 8

D2

Front Foot Elevated Split Squat

3 x 12

D3

Heels elevated goblet squat

3 x 20

E

Single Leg Calf Raise

3 x 12

Tuesday
COLOSSUS:  DAY 3 - CARDIO/GPP

A

Jump Rope

1 x 5:00

B

Cardio

1 x 30:00

C

Sled Push

8 x 30

D

Hill Sprints

8 x 20

E1

Hollow Rocks

2 x 10

E2

KB get up sit up

2 x 6

Wednesday
COLOSSUS:  DAY 4:  SHOULDERS/ARMS

A1

Band Face Pull to Press

3 x 8

A2

Inverted Rows

3 x 8

B1

Seated DB Press

10, 8, 6, 10, 8, 6

B2

Barbell Bicep Curl

8, 6, 6, 8, 6, 6

C1

DB push press

3 x 8

C2

Banded Incline Pushup

3 x 12

C3

Incline Front DB Raise

3 x 15

D1

Reverse Curl 21's

3 x 21

D2

Barbell Push up

3 x 21

Thursday
COLOSSUS:  DAY 5:  CARDIO/GPP

A

Tempo Run

1 x 30:00

B

Cardio - Intervals

1 x 15:00

C

Recovery Walk

1 x 30:00

Friday
COLOSSUS:  DAY 6 - BACK/STRONGMAN

A1

Hinging Straight Arm Pulldown

3 x 10

A2

DB Hang Snatch

3 x 5

B

Roll Backs to V-Stretch

1 x 8

C

Barbell Deadlift

3 x 6

D

DB Row

10, 8, 6, 6, 12

E

Farmer Carries

4 x 40

F

Zercher Hold

3 x 10

G

Dumbbell Shrug

10, 10, 20

Saturday
COLOSSUS:  DAY 7:  REST/RECOVERY

A

Rest

Coach
coach-avatar Mike Richardson

Creator of Swole Town, ST-3 Tactical and COLOSSUS, Bioforce CCC, Former Army Infantry. I've trained Special Ops candidates, Combat Athletes and many others. Designing Highly effective Programming and Executing high level coaching is my passion.

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Are you Ready?

Dive into an exciting program, rejuvinate your training and get serous gains. If you're looking for solid programming, look no further.

Get COLOSSUS - 6 Week Size and Strength Program
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FAQs
Who is this program designed for?
COLOSSUS is designed for anyone looking to get bigger and stronger, as well as anyone looking to elevate their training in the gym.
Will there be a coach if I have any issues?
Yes.. I am a message away if you ever need any assistance. Your success in any of my programs is something I take personally and have a vested interest in.
How many days/week will I need to train?
This program has 4 scheduled lifting days, 2 cardio/recovery days and 1 full day of rest.
COLOSSUS - 6 Week Size and Strength Program