Z performance
Strength & ConditioningHeavy Metal & High Output
Tired of hitting plateaus?
This S&C program is designed for the modern man who values raw strength above all else.
• The Focus: Elite level strength via barbell dominant programming.
• The Edge: Integrated conditioning that burns fat without sacrificing muscle.
• The Result: A stronger, harder, more resilient version of yourself.
Don't just move weight. Master it.
4 sessions per week
Must use App app to view and log training
Program Training
A
Dynamic warmup Vol. 2 - SBZ
B
Box squat - SBZ
5 x 3
C
Split stance romanian deadlift - SBZ
2 x 6
D
ATG split squat - SBZ
2 x 6
E
Leg extension - SBZ
2 x 12
F
Wall tib raises - SBZ
2 x 25
G1
Kettlebell pull through - SBZ
2 x 10
G2
Farmers carry - SBZ
2 x 1:00
H
Assault Bike
4 x 3:00 @ 1:00
A
Dynamic warmup Vol. 2 - SBZ
B
Incline bench press - SBZ
5 x 3
C
Pendlay row - SBZ
3 x 6
D1
Dumbbell bench press - SBZ
2 x 8
D2
Single arm pronated grip lat pull down - SBZ
2 x 8
E1
Reverse fly - SBZ
2 x 12
E2
Skull crusher - SBZ
2 x 12
E3
Hammer curl - SBZ
2 x 12
F1
Weighted crunches - SBZ
2 x 20
F2
Russian twist - SBZ
2 x 20
G
Assault Bike
5 x 1:00 @ 2:00
A
Dynamic warmup Vol. 2 - SBZ
B
Trap bar deadlift - SBZ
5 x 4
C
Good morning - SBZ
2 x 10
D
Bulgarian split squat - SBZ
2 x 6
E
Single leg leg curl - SBZ
2 x 10
F
Single leg calf raises - SBZ
2 x 20
G1
Plank - SBZ
2 x 1:00
G2
Briefcase carry - SBZ
2 x 0:30
H
SPRINTS ON ASSAULT AIRRUNNER
10 x 0:07 @ 1:30
A
Dynamic warmup Vol. 2 - SBZ
B
Floor press - SBZ
3 x 10
C
Chin ups - SBZ
3 x 6
D1
Half kneeling landmine press -SBZ
2 x 8
D2
One arm row - SBZ
2 x 8
E1
Chest supported cuban press - SBZ
2 x 12
E2
Straight bar cable curl - SBZ
2 x 12
E3
Triceps push down - SBZ
2 x 12
F1
Leg raise - SBZ
2 x 20
F2
Cable wood chopper - SBZ
3 x 10
G
Assault Bike
1 x 15:00
