Duffin Army: Training by Chris Duffin in TrainHeroic

Duffin Army

Kabuki Strength

Powerlifting, Power Sports , Strength & Conditioning, Bodybuilding, Endurance
Coaches
Chris Duffin, Brandon Senn and Kyle Young

Finally a coaching solution from the Mad Scientist of Strength, Chris Duffin

Training with me is all about making the most of your time in the gym with heavy, short, and intense training. This is the training style I (Mad Scientist Duffin) used at many points during my career as one of the most accomplished strength athletes in the world.

In my heart I am a competitor. Through my career as a strength athlete I cared a lot about breaking all-time world records and beating the lifter who competed against me. In my latter years as a strength athlete I began to care less about the competition and more about competing against myself. Plain and simple I wanted to be the best me every day in the gym which meant testing the boundaries every single training session.

This is not a beginner program!

This is an advanced training program that will test you every session in the gym. This program is not intended to break you, quite the opposite! Its intended for you to push the boundaries of your own personal limit while getting stronger, building muscle, and improving your repetition endurance.

Black Friday sale 25% off regular pricing for yearly($297) and 10% off monthly ($29)

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Direct Access to Me
I'm in the team chat daily. I will be working directly with you to tackle your goals and become the best version of yourself. At Kabuki Strength we are a team so you will also receive support from other coaches and of course your fellow athlete team members.
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Heavy, Short, and Intense
The backbone of this training philosophy is the intent to get the most out of your training in the least time possible. I'll be throwing a mixture of high rep strength training and low rep absolute strength training at you in a way that blends so perfectly you'll wonder why you haven't been doing this style of training all along.
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Compete Every Day
This training will push you but not needlessly so. Every training session will give you an opportunity to walk away better. There will be ample opportunity for you to set PRs daily. In this program you will do many new exercises and schemes each with their own intended purpose.
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Master your Technique
Myself and my Team is well known for getting injured athletes back under a bar and helping non-injured athletes maximize their biomechanical potential. I am here to coach you to be tougher, move better, and together we will make the world a better place through strength.
Features
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Proven Effectiveness
This is the same style of training that allowed me to train hard, make progress faster, and enjoy the process with an emphasis on frequent PRs
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Programming 7 days per week
Main training days between 4-5 days per week with optional off-day recovery work for the overachievers on the team.
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Become a Better Version of Yourself
The only way to become better or stronger is to push your own boundaries. Compete against yourself daily to ultimately live better through strength.
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Exercise Video Guidance
Easy to follow exercise tutorial videos by myself and my team.
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Our Team is Committed to Your Success
I'm here to help you work around any challenges you may face. Together we will conquer any roadblock that stands in your way.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Barbell + Plates
Recommended
Specialty Bars
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2021-11-27

Prep

A

Movement Prep Upper

3 sets of: 3-5 reps AcuRoller Band Extension (Contract and relax 10 seconds on 10 seconds off) 3-5 reps T Spine Extension on Bench with PVC Contract and relax 10 seconds on 10 seconds off 10-15 Band Face Pull w/ T-Spine Extension

B

KB/DB Windmill

2 x 20

C

Eccentric Overload Pullups

4 x 3

D

Sots Press

2 x 7

E

Duffin Up Right Row

2 x 10

F1

Cable Biceps Curl

3 x 15

F2

Cable Triceps EXT

3 x 15

G1

Hammer Curls

3 x 12

G2

Skull Crusher w/ DB

3 x 12

Monday
2021-11-28

A

Cardio

1 x 10:00

B

Core Of Choice

3 x 30

C

Deficit Push Up

3 x 20

D

Goblet Squat

3 x 20

E

IASTM Recovery Work

1 x 10:00

Tuesday
2021-11-29

Prep

A

Movement Prep Lower

3 sets of: 30s Dead Bugs (Slow and controlled reps) 3 Hip Airplanes 3-s of 90-90 Hip Transitions (Slow and controlled reps)

B

Pause Squat

1 x 5

C

Pause Squat

15, 12, 10

D

Back Squat

1 x 20

E

Bent over Row w/ Pause

3 x 5

F

ShouldeRok Swings

3 x 10

G

Ab Wheel w/ Tempo

2 x MAX

Wednesday
2021-11-30

Prep

A

Movement Prep Upper 2

3 sets of: 3-5 T Spine Extension on Bench with PVC (Contract and relax 10 seconds on 10 seconds off) 30s KB Arm Bar (Slow and controlled reps) 30s Wall Angle (Working ROM up and down without losing position)

B

Reverse Grip Bench

1 x 5

C

Floor Press

15, 12, 10

D

Barbell bench press

1 x 20

E

Dumbbell Chest Fly

3 x 15

F

Duffin Up Right Row

2 x 20

G

Rolling DB Triceps Extension

3 x 15

H

Kroc Row

2 x 7

Thursday
2021-12-1

Prep

A

Movement Prep Lower

3 sets of: 30s Dead Bugs (Slow and controlled reps) 3 Hip Airplanes 3-s of 90-90 Hip Transitions (Slow and controlled reps)

B

Band RNT Deficit RDL

2 x 20

C

Sissy Squat

3 x 6

D

Quad Fallouts

2 x MAX

E

Cossack Squat

3 x 8

F1

Goblet Squat

4 x 10

F2

Wall Sit

4 x 0:30

Friday
2021-12-2

Prep

A

Movement Prep Upper 2

3 sets of: 3-5 T Spine Extension on Bench with PVC (Contract and relax 10 seconds on 10 seconds off) 30s KB Arm Bar (Slow and controlled reps) 30s Wall Angle (Working ROM up and down without losing position)

B

Dumbbell Chest Fly

3 x 25

C

Incline Close Grip W/ Bands

3 x 8

D

Spoto Press

2 x 15

E1

Arms (Choice)

4 x 10

E2

Rear Delt Fly

4 x 15

F

Pull Ups

2 x 20

Coaches
coach-avatar Chris Duffin

The Mad Scientist of Strength / Co- Founder of Kabuki Strength

coach-avatar Brandon Senn

Head Coach and VP of Athlete Experience at Kabuki Strength

coach-avatar Kyle Young

Assistant Head Strength Coach at Kabuki Strength

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Join me Today

The first week is on me

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FAQs
Who is this training for?
Anyone who wants to experience the way I trained through various periods of the last two decades.
What if I don't have a certain piece of equipment?
That's easy! All specialty exercises will have optional substitutions with common equipment.
Is this program for strength, muscle size, or endurance?
The answer is yes. This style of training combines all of the best elements of building strength, gaining muscle, and improving your capacity to do high rep training.
I'm a beginner, should I start here?
No. This program is not for someone brand new to the gym. I highly recommend either Strong and Mobile, or Hypertrophy Lab if you are a novice or early intermediate. That said If you are up for the challenge you can be successful with this program regardless of experience level.
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Duffin Army
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Duffin Army
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Duffin Army
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