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
Reverse Lunges
3 x 8
B
Goblet Squat
3 x 15
C
Hyperextension
3 x MAX
D
Leg Extension
3 x 15
E
Lying Leg Curl
3 x 12
A
Cardio
1 x 60:00
A1
Seated DB Lateral Raise
4 x 15
A2
Seated Overhead DB Extension
4 x 15
B1
Barbell Bicep Curl
3 x 8
B2
Barbell Wrist Curl
3 x 15
C1
Cable Tricep Pushdown
3 x 13
C2
Cable Curl
3 x 10
D
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
