Hot Seller

Johnnie BOD

Power Athlete

Bodybuilding, General Fitness, Strength & Conditioning

Coach

John Welbourn

4.67 (3 ratings)

Johnnie BOD is the accessory program designed to bolt on to any training program that might leave you a little limp and not ready to burst out of your skin after training. The goal is simple - get jacked AF. The mission, which is even simpler, is to go so hard in the paint that let those around you will sing the songs to your legend for years to come.

$15 / mo

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Features

Access to John Welbourn, aka Johnnie WOD

Let John Welbourn, aka Johnnie WOD, lead you on a journey to 20" arms and midsection you can wash clothes on with his supplement program Johnnie BOD.

Programming 5 days per week

Johnnie BOD is the powerful bodybuilding supplement program on the market. Anything more powerful would require a script from a medical professional.

Detailed, expert instruction of every movement

Be lead on a journey to thick arms, massive delts, cannonballs for calves and adductors guaranteed to destroy any pair of jeans.

Delivered through TrainHeroic

Let Johnnie take you on a journey that will either end in Hollywood as a star or with the admiration of those at your local gym. You pick.

Equipment

Required

Barbells, Dumbbells, Bands, Desire to Jacked AF

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Johnnie BOD: Galaxy

Directions

JBOD keeping it right and tight since before it was cool. Stand by to get some. Johnnie

Alternating Dumbbell Bicep Curls

15, 12, 10, 8

Seated Incline Curls

15, 12, 10, 8

Banded Hammer Curls

4 x MAX @ 60

Pillar Hold w/ Alternating Reach

4 x 60

KB Supported Dead Bugs Feet

4 x 60

Monday

Johnnie BOD: Hog

Directions

For Tuesday, we are going with some isometric holds to get the calves, anterior tib & ankles. I want your triceps to blow out the back of your sleeves. Johnnie

Isometric Bulgarian Split Squat - Active Foot

3 x 30

Standing Calf Raises

3 x 20

Banded Anterior Tibialis

3 x 20

Banded Push Ups

3 x 10

Barbell Skull Crusher

3 x 15

Banded Tricep Extension

3 x 30

Tuesday

Johnnie BOD: Master

Directions

Big traps are a mark of smashing heavy weights. Let's get them thick and dense. Johnnie

Scapula Depression

3 x 10

Dumbbell Shrugs

12, 10, 8

Banded Shrugs

3 x 20

Med Ball Seated Throws

3 x 10

Resisted Lunge Rotation

3 x 20

KB Supported Dead Bugs Hands

3 x 60

Wednesday

Johnnie BOD: Flurious

Directions

Remember to tag @johnwelbourn on IG. Nothing brings a smile to my face more than seeing clips of JBODers killing it. Dont forget me. Johnnie

Rear Delt Band Pulls

3 x 20

Dumbbell Lateral Raise

3 x 15

Pillar to Plank Press Up

3 x 10

Banded Push Ups

3 x 10

Dumbbell Floor Press

3 x 10

Incline Fly

3 x 15

Thursday

Johnnie BOD: Darker

Directions

Time to lay a beat on our arms with heavy hammer curls, then some forearm work with reverse curls, and then a max set of plate curls. Start with some trunk and get it right and tight. Johnnie

KB Single Arm Elevated RDLs

3 x 10

Med Ball Seated Throws

3 x 10

Banded Full GHRs

8, 7, 6

Alternating Hammer Curls

3 x 10

Barbell Reverse Curl

3 x MAX

Plate Curls

3 x MAX