Hot Seller

Johnnie BOD

Power Athlete

Bodybuilding, Powerlifting, Power Sports , Tactical / Military, General Fitness, Strongman, Football
Coach
John Welbourn

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.

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Thick Arms
Everyone wants them. Very few know how to get them. Look at that damn bicep vein. Like damn route 66.
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Get Jacked AF
Pack on serious muscle with this intelligent, eloquent and effective bodybuilding accessory program designed to get you jacked AF. Easily bolted on to any program, not just Power Athlete programs. Let me take you on your journey to the land of Jacked AF.
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Abs you can wash clothes on
A tight midsection is always a crowd pleaser. But being able to wash you clothes on your abs might be the greatest benefit.
Features
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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.
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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.
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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.
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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
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Johnnie BOD: Niklaus

Directions

A

We have arms to smash, then big dose of isometric holds and heavy reps for the calves and feet. Get it! Johnnie

B1

Banded Hammer Curls

4 x 20

B2

Hammer Curls

4 x 10

B3

Chest Elevated Push Up on Bar

4 x 20

C1

Standing Calf Raises

3 x 50

C2

Isometric Bulgarian Split Squat - Active Foot

3 x 20

C3

Standing Calf Raises w/ DBs

3 x 10

Monday
Johnnie BOD: Kieran

Directions

A

Whoa...we got a solid chest day programmed followed by trunk stuff in all planes of motion. Johnnie

B1

Dumbbell Fly

3 x 10

B2

Banded Push Ups

3 x 10

B3

Dumbbell Pull Over

3 x 12

C1

Contralateral Dead bugs

4 x 60

C2

Standing Tea Pot

4 x 10

Tuesday
Johnnie BOD: Dahilia

Directions

A

More calf and trap work. Why? Because is shorts and tank top season. Johnnie

B1

Calf Iso-Hold - Dorsiflexion

3 x 30

B2

Maasai Jumps

3 x 15

B3

Seated Calf Raises w/ DBs

3 x 20

C1

Reverse Shrugs on Dip Bars

3 x 10

C2

Dumbbell Shrugs

3 x 20

C3

Dumbbell Incline Rows

3 x 12

Wednesday
Johnnie BOD: Davine

Directions

A

Today we are going beast mode where we smash the upper and arms. Remember, max reps for max gains. Johnnie

B1

Slight Decline DB Bench

20, 15, 12, 10

B2

Straight Arm Push Down

4 x 10

B3

Chest Elevated Push Up on Bar

4 x MAX

C1

Alternating Dumbbell Bicep Curls

3 x 10

C2

Banded Hammer Curls

3 x 30

Thursday
Johnnie BOD: Lucien

Directions

A

Just like we smashed the upper yesterday, today we smash the back. Then some trunk work. John

B1

Incline Bench Rear Delt Fly

4 x 10

B2

Supine Ring Pull Up

4 x 20

B3

Kelso Shrugs

4 x 10

C1

Kneeling Landmine Twist

4 x 10

C2

High Knee Tea Pot

4 x 10

Friday
Johnnie BOD: Celeste

Directions

A

We are working some trunk work to start out - then hammering the calves with more isometric contractions....putting focus on the foot. Johnnie

B1

Isometric Bulgarian Split Squat - Active Foot

3 x 30

B2

Russian KB Swings

30, 20, 10

B3

Russian Twists

3 x 10

C1

Calf Iso-Hold - Plantar Flexion

3 x 30

C2

Standing Calf Raises w/ DBs

3 x 30

Saturday
Johnnie BOD: Rest Day

Directions

A

Today is your rest day - so rest up.

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Johnnie BOD
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Johnnie BOD
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Johnnie BOD
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