Johnnie BOD: Training by John Welbourn in TrainHeroic

Power Athlete

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

So you think you need some extra detail carved into your body?

Possibly a deep desire to unleash a set of arms on the world that look like they forged with an anvil?

What about ab muscles that can be seen popping through a sweat shirt?

If the answer to any of these questions is “Yes”, then you are in the right place - Johnnie BOD.

All joking aside, if you are serious about your training you are already following one of John Welbourn’s training programs on Johnnie WOD or Power Athlete.

But what if you want more?

Johnnie BOD is the badass accessory training program used by 9 year NFL veteran John Welbourn to keep a permanent bicep vein popping 24/7. 

In the early days of CrossFit Football, John would get emails from athletes asking for extra work beyond the program he was freely publishing. They wanted an accessory program to hammer the arms, traps, trunk and calves. John would email PDFs of the program he used during his time in the NFL to keep in shape and look the part. Remember, John worked every Sunday in front of millions in white spandex. He knew how to look the part and make sure all those cameras good the best he had. 

Johnnie WOD and Power Athlete have preached since the early days, “Form Follows Function”, but there is nothing wrong with wanting some extra work that can be strapped on to any program to bring up lagging body parts or just get a sick pump that says, "hey, I just left the gym."

This program is designed for thousands of BAMFers on Johnnie WOD, and other Power Athlete programs, who want to hit some extra accessory work and keep it real sexy. 

-Johnnie-

About the Training

Session Duration: 10-15 minutes

Training Goal: Muscle, Sick Pump, and Capped Delts

Required Equipment

Minimum Equipment List:

  • Barbell
  • Dumbbells
  • Kettlebells
  • Plates
  • Jump Stretch Bands
  • Air Bike / Rower / Stationary Bike / or similar

Recommended Equipment

  • Ez-Curl Bar
  • Fat Bar
  • Pull Up Bar

More About The Program

Every week Johnnie BOD pairs with the training programs you are currently following on Johnnie WOD or Power Athlete. Stacking Johnnie BOD with the best training programs in the game will keep you at the top of your game and ready to kick doors off the hinges.

Frequently Asked Questions

Q: Is there a beginning and end? Where should I start?

A: Jump right in and start today. No need to "go back in time“. All waiting has ever done for anyone is prolong failure. The days are not numbered but are labeled by body part an effect so you can rotate them as you see fit.

Q: What if I am NOT following one Johnnie WOD or one of Power Athlete’s programs. Can I still do Johnnie BOD?

A: Yes. Johnnie BOD is designed as an accessory program for you to stack on any program. I have found best results when paired with Johnnie WOD or one of Power Athlete’s programs but we do not discriminate. I have a feeling once you take Johnnie BOD for a ride, you will be following Johnnie WOD or another Power Athlete program real soon.

Q: I'm a hot babe; will all this extra accessory work make me bulky? What should I do?

A: I think we have long established that heavy weights, metabolic conditioning and solid dose of accessory work will increase sex appeal of any girl. Problems stem when the training involves superseding cupcakes and 3000 calorie smoothies. Eat to sustain and you should be in a great place.

Q: I'm a hard charging athlete who's sole purpose is to out perform the competition on the field, How will Johnnie BOD help me?

A: Johnnie WOD like all Power Athlete programs are designed to illicit a very specific effect. Johnnie BOD is designed for this same reason. By hitting some extra accessory from the body building side of the gym, we can increase muscle and fix any lagging body parts that might be causing the weak link in your training chain.

Features
7 sessions per week
Must use TrainHeroic app to view and log training
Team Training
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Johnnie BOD: Triceps

Directions

A

Remember to hit this after the DWOD. I want to get some trunk work for 60 second bouts followed reverse shrugs and dips.

B

4 Way Dead Bugs

3 x 60

C1

Reverse Shrugs on Dip Bars

3 x 10

C2

Parallel Bar Dips

3 x MAX

Monday
Johnnie BOD: Trapasaurus

Directions

A

Warm up as needed. Today is a rest day unless you are training Calves/Traps/Shoulders today. Going for 55 reps on the single leg calf raises then reverse shrugs (you should be good at these we did them yesterday) and DB shrugs.

B

Single Leg Calf Raise

1 x 55

C1

Dumbbell Shrugs

3 x 15

C2

Front Plate Raise

3 x 20

Tuesday
Johnnie BOD: Altoids

Directions

A

Doing some explosive work followed by incline flies. Then a ton of lateral banded work.

B1

Incline Fly

15, 12, 10

B2

Depth Push Ups to Explosive Rebound Up

3 x 4

C

One Arm Banded Lateral Raise

3 x 30

Wednesday
Johnnie BOD: Mount Fuji

Directions

A

Mount Fuji in the house - nothing like a good bicep workout.

B1

Supine Ring Pull Up Iso Hold

3 x MAX

B2

Seated Incline DB Curls

3 x 12

C

Landmine Twist

3 x 15

Thursday
Johnnie BOD: Popeye

Directions

A

We have a gang of single leg calf raises and some hard grip work.

B

Single Leg Calf Raise

1 x 60

C1

Plate Pinch Grip Hold

3 x MAX

C2

Isometric Rack Pull

3 x 10

Friday
Johnnie BOD: Rest Day

Directions

A

Today is your rest day - so rest up.

Saturday
Johnnie BOD: Hammer Town

Directions

A

I want you to hit these after you pick yourself off the ground from the DWOD. I want you to hit 50 reps on the standing calf raises then the hammer curl split. I start with a set of 50 pound DBs for 10 reps, then immediately bang out 30 reps on the banded hammer curls. Rest 60 seconds and bang out another set. Keep the rest and super strict on the hammer curls.

B

Standing Calf Raises

1 x 50

C1

Hammer Curls

3 x 10

C2

Banded Hammer Curls

3 x 30

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Johnnie BOD
screenshot1
Johnnie BOD
screenshot2
Johnnie BOD
screenshot3