Full Arsenal
BowTied Surfer Training
General FitnessThe Full Arsenal program is an evolving, rolling monthly training protocol built specifically for athletes with full commercial gym access.
Designed to maximize hypertrophy, strength, and structural work capacity without sacrificing athletic performance or recovery.
Equipment Required: Full commercial suite: cables, machines, specialized leverage equipment, and barbells.
Structure: Dynamic 4-week mesocycles delivered continuously every month so you never plateau.
Built For: Lifters who want to leverage every tool in a commercial gym to build an aesthetic, high-performance physique.
Includes: Complete exercise video library, integrated logbook, load calculator, and direct coach access via the TrainHeroic app.
A
Front Squat
3 x 6
B
Barbell Reverse Lunge - Front Squat Grip
3 x 8
C
Romanian Deadlift (RDLs)
3 x 8
D
Leg Extension
3 x 15
E
Smith Machine Standing Calf Raises
A
Seated DB Shoulder Press
3 x 8
B
Seated DB Lateral Raise
3 x 15
C
Barbell Close Grip Floor Press
3 x 8
D
Cable Tricep Pushdown
3 x 12
E
Cable Overhead Tricep Extensions
3 x 15
A
Deadlift
3 x 5
B
Lat Pull Downs
3 x 12
C
Meadows Row
3 x 10
D
Standing 1-arm Cable Rows with thoracic reach
3 x 10
E
Bent-over DB Reverse Fly
2 x 18
F
DB Shrug
2 x 10
A
Smith Machine Incline Press
3 x 8
B
DB Bench Press
3 x 10
C
Dips
3 x MAX
D
DB Fly
2 x 15
E
Standing Barbell Curl
3 x 8
F
Alternating DB Hammer Curl
2 x 8
G
Preacher Curl
1 x 12
BowTied Surfer
Former SEC football and track strength & conditioning coach and competitive bodybuilder. Trainer. Competitive surfer. High-performance muscle and athleticism. I've trained everyone from youth Olympians and SEC/NFL football stars, to 100 year olds - and everybody in between.
When you join a team you’re getting more than programming, you’re joining an online community.
Full Arsenal
Full Arsenal
Full Arsenal
