HIGH INTENSITY BODYBUILDING By Nick Urankar: Training by Nick Urankar in TrainHeroic

Nick Urankar - Zeus Method

Bodybuilding, Powerlifting, CrossFit, Weightlifting, Olympic Lifting
Coach
Nick Urankar

Are you not looking the way you want? Not sure what to do in order to really get the results you desire? Wanting to get stronger, more muscular, and more defined muscles? Jumping around, searching, and hoping to find the program that will do this for you?

I was there and through so much trial and error have learned faster ways to get these results. The real secret though is knowing there is no secret and doing the work anyway. 

This is the right work that gets results. This Program is going to get you results if you do the work. You can run through it as many times as you want as you can always be adapting what you’re doing as you are getting stronger and in better shape.

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 6-week program
Monday
Week 1 Day 2

A

My Dynamic Warmup

B

Shoulder Press

1 x 1

Circuit

C

E2MOM x10 (Every 2 Minutes for 10 Rounds) 10 Strict Press* Max Strict Dips** *Unbroken All Sets 60/70% of 1 Rep Max **Score is sum of dips per round

Circuit

D

5 Sets: Max Push Ups in 1 Min** 15 Hammer Curls -1 Min Rest- *1st set should be 15 Unbroken... can break after that. **Score is sum of push ups per round

E

DB Lateral Raise

1 x 100

Tuesday
Week 1 Day 3

A

My Dynamic Warmup

For Completion

B1

Bench Press

1 x 1

B2

Deadlift

1 x 1

Circuit

C

E2MOM x10 (Every 2 Minutes for 10 Sets) 10 Bench Press @ 60-70% of Today's 1 Rep* 10 Strict Chest-to-Bar Pull Ups with a Band *All sets unbroken -10 Min Rest-

Circuit

D

E3MOM x 10 15/12 Cal Row 10 Deadlifts @ 60-70% of Today's 1 Rep* 20 Sit Ups *All sets unbroken

Thursday
Week 1 Day 5

A

My Dynamic Warmup

For Completion

B

Back Squat

1 x 1

Circuit

C

E2MOM x10 10 Back Squats @ 60-70% of Today's 1 RM 6 High Box Jumps (Step Down)

Circuit

D

5 Sets: For Time⏱ 10 Calf Raises (5s Hold at Top) 15 Cal Bike 30 Jumping Lunges

Friday
Week 1 Day 6

A

My Dynamic Warmup

For Completion

Circuit

B

5 Sets: 10 Man-Makers w/ DB's 10 Squats w/ DB's 50ft Walking Lunges w/ DB's 10 Single Leg Deadlift's Right Leg 10 Single Leg Deadlift's Left Leg -Rest 2 Min b/t Sets- *Suggested: 45/30# DB's

Circuit

C

15 Min Build Up: 1 Rep Front Squat -Rest 5 Min- For Time⏱ 50 Front Squats @ 75% of 1 Rep Max

D

GHD Hip Extension

1 x 100

HIGH INTENSITY BODYBUILDING By Nick Urankar