Johnnie BOD
Power Athlete
Bodybuilding, General Fitness, Strength & ConditioningJohnnie 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.
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
Directions
A
Whoa...we got a solid chest day programmed followed by trunk stuff in all planes of motion. Johnnie
B1
Banded Push Ups
3 x 10
B2
Dumbbell Fly
3 x 10
B3
Dumbbell Pull Over
3 x 12
C1
Contralateral Dead bugs
4 x 60
C2
Standing Tea Pot
4 x 10
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
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
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
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
Directions
A
Today is your rest day - so rest up.
John Welbourn
John Welbourn, aka Johnnie WOD, aka Johnnie BOD, the Preveyor of Hammers and CEO of Power Athlete Inc.
When you join a team you’re getting more than programming, you’re joining an online community.
Johnnie BOD
Johnnie BOD
Johnnie BOD
