Chaotic Tarzan Fitness
Strength & Conditioning, WeightliftingThis is a 12 week strength building program designed to make you stronger on primary lifts while also sculpting the body and gaining a ton of lean muscle.
By the end of this program you will have a new 1 rep max for your Back Squat, Deadlift, Bench Press, Push Press, and Strict Press. You will also be able to put up higher numbers on Incline Bench Press, Sumo Deadlift, and max reps for pull-ups. These are the movements that we will be focused on progressive overloading each week over a 12 week span.
The program consists of 5 days of training with 2 rest/active recovery days each week.
The split each week will be: Lower, Upper, Arms and Core, Rest, Lower, Upper, Rest.
Each Lower Body and Upper Body day will have an optional metabolic conditioning finisher at the end.
If you're an advanced athlete ready to break through plateaus and be the strongest you've ever been, then you've found the program for you. Get ready to look like you're made of metal.
1 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
4 x 8 @ 50, 60, 65, 70 %
B
Trap Bar Deadlift
6, 6, 4, 4 @ 65, 70, 80, 80 %
C
KB single leg RDL
3 x 8
D
DB Bulgarian Split Squat
3 x 6
E
Calf Raise
6, 8, 10
F
Russian KB Swing
5 x 10
A
Push Press
4 x 6 @ 60, 65, 70, 75 %
B
Incline Bench Press
4 x 8 @ 60, 60, 65, 70 %
C
Bent Over Row
4 x 8
D
Pull-Up
3 x MAX
E
Seated DB Press
3 x 8
F1
DB Lateral Raise
3 x 10
F2
DB Reverse Fly
3 x 12
Circuit
G
Optional Finisher (do 200 singles if you can't do doubles) 100 double unders 50 pushups 100 double unders
A
Close Grip Bench Press
8, 8, 6, 6
B
EZ Bar Curl
8, 8, 6, 6
C
Split Stance Overhead Tricep Extension
12, 10, 8, 6
D
Preacher Curl
12, 10, 8, 8
E
Tricep Rope Pulldowns
12, 10, 8, 6
F
Drag Curl
12, 10, 8, 8
G
Cable Crunch
3 x 8
H
Landmine Bar Twist
3 x 8
A
Sumo Deadlift
5 x 5 @ 60, 65, 70, 75, 75 %
B
Hip Thrust
12, 10, 8, 8
C
Barbell Lunge
3 x 6
D
Calf Raise
10, 8, 6, MAX
E
Russian KB Swing
8 x 20
A
Bench Press
5 x 5 @ 60, 65, 70, 75, 75 %
B
Strict Press
4 x 8 @ 50, 60, 65, 70 %
C
Pendlay Row
4 x 8
D
Decline Bench Press
8, 6, 4
E
Lat Pulldown
12, 10, 8, 8
F
DB Lateral Raise
3 x 12
Circuit
G
Optional Metcon Finisher: 3 rounds: 8 pike pushups 8 pull-ups 30 double unders (or 60 singles) 12 hand-release pushups 8 bent over rows
