Bored Athlete
Andy Thompson Training
Bodybuilding, Functional Fitness, General Fitness, Strength & ConditioningAre you bored, tired, and under-stimulated in the gym?
Do you want to build strength, add size, and maintain some functional conditioning?
If you said 'yes' to either of these questions then this program is for you. This is a 10-week, 5-day-per-week program designed to put some strength and size on.
What it is not: This is not a PR-at-all-costs type of program. If you are a competitive athlete with sport-specific goals, this will not be what you are looking for. Please look into individual programs for more information on specific goal-oriented programming.
Results: Strength, Hypertrophy, General Physical Preparedness
Skill level 3-4
SKILL LEVEL SCALE: 1= easy 5= high skilled
A
Back Squat
5, 5, _
B
barbell push press
12, 12, 12, _
C
DB Bulgarian split squat
8 x 10
D
Seated DB snatch
Conditioning
E
21-18-15-12-9-6-3 Thruster, High Pull
21-18-15-12-9-6-3 Barbell Thruster Barbell High Hang Clean Pull Weight prescription: 45-115lbs Ideal time frame: 10-15 minutes
A
Barbell Bench Press
5, 5, _
B
Chin-Up
5, 5, _ , _ @ _ , _ , _ , 0 lb
C
Incline DB Bench Press
D
Landmine Close Grip Bent over row
12, 12, 12, _
Conditioning
E
10-->1 Dips and KBS
10-9-8-7-6-5-4-3-2-1 Stationary Dips Kettle Bell Swings
A
Power Clean
3, 3, 2, 1, 1
B
Barbell Front Squat
12, 12, 12, _
C
Clean Grip Deadlift
5, 5, _
Conditioning
D
10 min AMRAP 10 GHD sit ups, 20 lunges
10 min AMRAP 10 GHD sit ups 10 DB Overhead Walking lunge (Right Side) 10 DB Overhead Walking lunge (Left Side) Weight examples: No weight --all the way up to 50lbs Ideal scoring = 3-6 rounds
A
barbell push press
5, 5, _
B
DB Flat bench
12, 12, 12, _
C
DB Seated Arnold Press
8 x 10
D1
straight bar curl
3 x 12
D2
Bench dip
3 x 12
E1
seated incline db curl
E2
Inclined EZ bar Skull crusher
A
Row erg
1 x 2:00
B
Seated Box Jump
C
Assault runner sprint
5 x 50
D
Stretch routine #1
Andy Thompson
Professional Coach/Trainer since 2002. Certifications include: NSCA CPT, Cooper Institute CPT, NASM CPT, CrossFit Level 3, USAW Level 1 & Nationally ranked athlete, IKSFA, USA Gymnastics Safety Certified, Black belt in Northern Shaolin 7 Star Praying Mantis Kung Fu. Owner of CrossFit Hollywood since 2008.
Let me help you train like a Pro, to build more muscle, more predictably than ever before.
Get Bored Athlete
Scott
Goldstein
Verified Athlete"As a former athlete, I was seeking a system that really allowed me to push myself, while achieving maximum results. His hyper trophy program does just that. The program is organized in a way that is simple to understand and comprised of movements anyone can do in any gym."
Jeff
Cleary
Verified Athlete"I've always considered myself an active individual, but when I stumbled upon Andy Thompson's 10-week "Bored Athlete" strength and hypertrophy program... Andy's program, however, completely changed the game for me."
