Guerrilla Athlete

General Fitness
Coach
Guerrilla Staff

Features
5 sessions per week
Must use App app to view and log training
Program Training

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Get Swole
Increase the size of your muscles with this high volume, low rest program.
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Accelerated Fat Burning
Your heart rate will be elevated throughout each workout, from lifting to failure, to supersetting with sprints, to interval training.
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Transition to Strength Training
This program will give you the inside track going into a strength phase, not only utilizing the increased size of the muscle to create more force, but also having an increased level of cardiovascular efficiency to start with.
Features
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Access to Coach Jason
Our staff will answer your questions and provide feedback to help you achieve your goals.
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Programming 5 days per week
Daily warmup, Olympic, balance, strength, plyos, mobility, core, prehab, HIIT, circuits, and recovery that’s accessible and challenging for athletes.
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Exercise Video Guidance
Instructional videos to demonstrate our library of exercises in order to help you execute your training accurately.
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Detailed, expert instruction
Yes-Coach Jason will hold you accountable and utilize his diverse training experience to provide the feedback you need to both know and grow.
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Team ADAPT
A goal-oriented community that will push and compete with you to motivate you to the best of your abilities.
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ADAPT Powered by TrainHeroic
Workout sheets are so last year. Your coaches and team will push you harder and longer and convert weaknesses to strengths, all through your app.
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Sample Week
Week 1 of 4-week program
Sunday
4 Week High Volume Hypertrophy Superset: Week 1 Day 1

Prep

A

Dynamic Warmup

Dynamic Warmup The following exercises will be completed in 10 yards: High Knees Butt Kicks A-Skip Power Skip High Knee Carioca (each way) Side shuffle (each way) Walking knee to chest Walking toe touches Walking figure-4 Walking lunge and twist-closed side Walking quad Walking SL RDL For reps: BW squat x10 RDL x10 Kickovers 10+10 Scorpions 10+10

B1

Hang Cleans

3 x 10 @ 50 %

B2

OH DB Squat on Dyno Disc

3 x 10

C1

Squat

4 x 10 @ 60 %

C2

Split Squat Jump

4 x 10

C3

Woodway Curve Sprints

4 x 30

D1

RDL

4 x 12 @ 60 %

D2

Pistol Squats

4 x 5

D3

Woodway Curve Sprints

4 x 30

E1

Explosive Calf Raise

2 x 25

E2

PB Pike w/ Pushup

2 x 12

E3

Woodway Curve Sprints

2 x 30

F1

Lat Pulldowns

4 x 10 @ 60 %

F2

Hamstring Stretch

4 x 15

F3

Woodway Curve Sprints

4 x 30

G1

Fat Bar Curls

4 x 10

G2

Bar wrist flexion/extension

4 x 10

G3

Woodway Curve Sprints

4 x 30

Conditioning

H

Hypertrophy Lower Body Conditioning #1

6 sets: High knees 15s BW squat 12x Squat jump 10x Rest 30s

Recovery

I

Band Stretch

Complete 1 set of 15s each way of the following: Band hamstring stretch Band supine groin stretch Band IT band stretch Rotational Back Stretch Band figure-4 stretch Band lying quad stretch Band shoulder stretch Lat stretch w/ band Hip flexor stretch

Monday
4 Week High Volume Hypertrophy Superset: Week 1 Day 2

Conditioning

A

20 Minute Elliptical Intervals #1

Time/Resistance/Strides per minute 3 min/8/150 2 min/12/180+ 2 min/14/180+ 2 min/15/180+ 1 min/10/150 1 min/15/180+ 1 min/10/150 1 min/16/180+ 2 min/10/150 2 min/14/180+ 3 min/10/150

Flexibility

B

Band Stretch

Complete 1 set of 15s each way of the following: Band hamstring stretch Band supine groin stretch Band IT band stretch Rotational Back Stretch Band figure-4 stretch Band lying quad stretch Band shoulder stretch Lat stretch w/ band Hip flexor stretch

Recovery

C

Foam Roller

Complete 1 set of 10 reps of the following: Lower back Glutes Hamstrings Calves Quads IT bands Groin

Tuesday
4 Week High Volume Hypertrophy Superset: Week 1 Day 3

Prep

A

Dynamic Warmup

Dynamic Warmup The following exercises will be completed in 10 yards: High Knees Butt Kicks A-Skip Power Skip High Knee Carioca (each way) Side shuffle (each way) Walking knee to chest Walking toe touches Walking figure-4 Walking lunge and twist-closed side Walking quad Walking SL RDL For reps: BW squat x10 RDL x10 Kickovers 10+10 Scorpions 10+10

B1

Barbell Bench Press

4 x 10 @ 60 %

B2

Clap pushups

4 x 10

B3

Woodway Curve Sprints

4 x 30

C1

DB Incline Bench

3 x 10 @ 45 %

C2

V-Up

3 x 15

C3

Woodway Curve Sprints

3 x 30

D1

UR/CJ/PPress/CJ/BOR Complex

1 x 8

D2

Pro Stretch Circuit

1 x 12

D3

Woodway Curve Sprints

1 x 30

E1

Posterior Delt Raise

3 x 15

E2

6 Backs

3 x 6

E3

Woodway Curve Sprints

3 x 30

F1

EZ Bar Triceps

3 x 5

F2

Aquaman

3 x 10

F3

Woodway Curve Sprints

3 x 30

G1

Barbell Stepups

2 x 15

G2

Cross-over Crunches

2 x 20

G3

Woodway Curve Sprints

2 x 30

H1

Straight Leg Pulldowns

2 x 30

H2

Reverse Leg Curl

2 x 15

H3

Woodway Curve Sprints

2 x 30

Conditioning

I

Hypertrophy Upper Body Conditioning #1

6 sets: Mtn climber 15s Pushup 8x Bear crawl 10yd Rest 30s

Recovery

J

Thoracic Foam Roller

Complete 1 set of 10 reps of the following: Head Rotations Protraction/Retraction Straight Arm Clap Floor Slide Lats Pecs Reach Through

Wednesday
4 Week High Volume Hypertrophy Superset: Week 1 Day 4

Flexibility

A

Mobility Routine #1

Squat 15x Standing Quad Stretch 15s+15s Sumo Stretch 30s Drop Squat 15x Lat Lunge Stretch 15s+15s High Knee 10yd Butt Kicker 10yd Hurdles 1x each Elev Lunge Stretch 15s+15s Elev Hamstring Stretch 15s+15s Straight Leg Calf Stretch 15s+15s Leg Swings Front/Back 10+10 Lat Lunge 10+10 Walking Knee Tuck 10yd Walking Quad 10yd Standing Groin Stretch 30s Walking Side Cross Behind 10yd+10yd Walking Figure-4 10yd Squat/Lunge Walk 10yd Straddle Stretch 30s SA Chest Stretch 15s+15s Lat Stretch on Bar 15s+15s Neck/Trap Stretch 15s+15s Hamstring Stretch 15s+15s Straight Leg Kick 10+10 Figure-4 Stretch 15s+15s Cat/Cow 10+10 Kickover 10+10 Floor Slide 15x Figure-4 Rock/Reach 10+10 Butterfly Stretch 30s Scorpion 10+10 Pike Stretch 30s 6pt Hip Stretch 30s Hip Rotation 10+10 Pushup Calf Stretch 15s+15s Bent Knee Supine Hip Rotation 10+10 Lunge/Back Heel Lift 15s+15s Hook & Look Stretch 15s+15s Straight Leg Supine Hip Rotation 10+10 Supine Hip Flexor Stretch 15s+15s Standing IT Band Stretch 15s+15s

Conditioning

B

Battling Ropes

Complete the following exercises at 20s max effort/40s rest: Alt Wave Double Wave Big Outside Circle Small Outside Circle Core Wave-Rev Grip In/Out Wave-hedgeclippers Angle Wave-wrist up alt wave Uppercut-Pivot, Rev Grip Hook-Pivot, Rev Grip Grappler Throw-Side-OH-side, Rev Grip Grappler Throw/Lunge-Ropes go down w/ back leg, Rev Grip Figure 8-2 hands together Figure 8-Ind hands Alt Side to Side Wave Alt Wave/Side Lunge Circle L/Wave R Circle R/Wave L Alt Wave/Rev Lunge Double Wave/Squat Big Circle/Get Up-Sit down/stand up Jumping Jacks-Rev Grip Angle Slam-Alt 45-deg big slam 2 Hand Slam Double Wave/Squat Jump Alt Wave/Cycled Split Squat Jump Alt Wave/Walking Lunge Double Wave/Walking Lunge 2 Rope/1 Hand Wave-R 2 Rope/1 Hand Wave-L Alt Wave/Crossbehind Lunge Big Double Hand Circle-Clockwise Big Double Hand Circle-Counterclockwise Alt X 2 Hand Shovel R 2 Hand Shovel L 2 Rope/1 Hand Circle-R 2 Rope/1 Hand Circle-L Seated Russian Twist Flutter Kick/Alt Wave Burpee Slam Your Choice

Flexibility

C

Band Stretch

Complete 1 set of 15s each way of the following: Band hamstring stretch Band supine groin stretch Band IT band stretch Rotational Back Stretch Band figure-4 stretch Band lying quad stretch Band shoulder stretch Lat stretch w/ band Hip flexor stretch

Recovery

D

Foam Roller

Complete 1 set of 10 reps of the following: Lower back Glutes Hamstrings Calves Quads IT bands Groin

Thursday
4 Week High Volume Hypertrophy Superset: Week 1 Day 5

Prep

A

Dynamic Warmup

Dynamic Warmup The following exercises will be completed in 10 yards: High Knees Butt Kicks A-Skip Power Skip High Knee Carioca (each way) Side shuffle (each way) Walking knee to chest Walking toe touches Walking figure-4 Walking lunge and twist-closed side Walking quad Walking SL RDL For reps: BW squat x10 RDL x10 Kickovers 10+10 Scorpions 10+10

B1

Power Cleans

4 x 10 @ 60 %

B2

Pushups Plus/2 Round Boards

4 x 15

C1

Hex Bar Deadlifts

3 x 10 @ 50 %

C2

Houston Series

3 x 12

C3

Woodway Curve Sprints

3 x 30

D1

Iso-Lateral Leg Curl

4 x 10 @ 60 %

D2

Toe touches

4 x 40

D3

Woodway Curve Sprints

4 x 30

E1

MB leg curl

2 x 10

E2

Side Crunches

2 x 25

E3

Woodway Curve Sprints

2 x 30

F1

Pause Bench Press

4 x 10 @ 50 %

F2

MB Groin

4 x 1:00

F3

Woodway Curve Sprints

4 x 30

G1

Hammer Low Row

4 x 10 @ 60 %

G2

Chin Lift

4 x 20

G3

Woodway Curve Sprints

4 x 30

H

Big Gun Biceps

8, 6, 4, 8, 15

I

Big Gun Triceps

8, 6, 4, 8, 15

Conditioning

J

Upper Body Anaerobic Plyos #1

Complete 1 round of the following as fast as possible with no rest: MB Chest Drops 20x MB Shoulder Drops 20x Seated MB Chest Pass 20x Seated MB OH Toss 20x DA Explosive Band Rows 20x

Conditioning

K

Lower Body Anaerobic Plyos #1

Complete 1 round of the following as fast as possible with no rest: Vertimax Deep Squat Jumps 15x Band Speed Squats 20x Vertimax Deep Squat Jumps 15x Band Hip Thrusts 15x Speed Box Jumps 15x Explosive Box Jumps 15x Speed Box Jumps 15x Burpees 10x

Flexibility

L

Band Stretch

Complete 1 set of 15s each way of the following: Band hamstring stretch Band supine groin stretch Band IT band stretch Rotational Back Stretch Band figure-4 stretch Band lying quad stretch Band shoulder stretch Lat stretch w/ band Hip flexor stretch

Coach
coach-avatar Guerrilla Staff

provides each Athlete with the best training, education and development possible in order to maximize their inherent potential for success.

FAQs
Who is this training for?
This program is for those looking for the classic "gain muscle and lose fat" workout, but is extremely strenuous. If you are looking to increase muscle size, but also increase your metabolism and burn fat more efficiently while also improving performance, then this is the workout for you.
What if I miss a day?
No problem! You can either go back and make-up the day you missed, or move on to the next day's workout. Just don't miss too many days, that defeats the purpose of consistent training!
What should I expect on an average training day?
Your average training day will contain a dynamic warm-up, Olympic and strength movements with plyometrics, core strength, balance/functional, flexibility, and injury prevention movements super setted, with cardiovascular interval training and ending with recovery exercises.
How much communication will I get with the coach?
Coach Jason will correspond regarding any questions on exercises, technique, program goals, expected results, or next training progression.
4 Week High Volume Hypertrophy Superset