Z performance
Strength & ConditioningBuild the physique of a professional performer
Tired of training hard but looking the same?
This program is designed for the man who wants the dense, sharp, and explosive look of an elite athlete.
By stripping away the ego lifting and focusing on high volume hypertrophy paired with ruthless conditioning, we build a body that is as functional as it is aesthetic.
• The Focus: Hypertrophy driven programming. We use high tension volume to force muscle density across the entire frame prioritizing broad shoulders, a thick back, and powerful, athletic legs.
• The Edge: Integrated metabolic conditioning designed to incinerate body fat and reveal the deep muscularity beneath, giving you that "always ready" athletic edge.
• The Result: A sharp, refined, and dense physique that looks like it belongs on a field, not a stage.
Don't just look like an athlete. Build the engine
4 sessions per week
Must use App app to view and log training
Program Training
A
Full body dynamic warmup
B
Single leg romanian deadlift - SBZ
3 x 10
C
Cossack's squat - SBZ
3 x 6
D
Reverse lunges - SBZ
3 x 6
E
Leg extension - SBZ
3 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
Full body dynamic warmup
B
Incline dumbbell bench press - SBZ
3 x 10
C
Chest pull - SBZ
3 x 10
D1
Cable fly - SBZ
3 x 10
D2
Tall kneeling rope lat pull down - SBZ
3 x 10
E1
Reverse fly - SBZ
3 x 12
E2
Skull crusher - SBZ
3 x 12
E3
Hammer curl - SBZ
3 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
Full body dynamic warmup
B
Split squat - SBZ
3 x 10
C
Good morning - SBZ
3 x 10
D
Goblet squat - SBZ
3 x 8
E
Single leg leg curl - SBZ
3 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
Full body dynamic warmup
B
Seated overhead press - SBZ
3 x 10
C
Seated neutral gip row - SBZ
3 x 10
D1
Lateral raise - SBZ
3 x 10
D2
Illiac lat pull down - SBZ
3 x 8
E1
Chest supported cuban press - SBZ
3 x 12
E2
Straight bar cable curl - SBZ
3 x 12
E3
Triceps push down - SBZ
3 x 12
F1
Leg raise - SBZ
2 x 20
F2
Cable wood chopper - SBZ
2 x 10
G
Assault Bike
1 x 15:00
