Operation: Human Weapon
HRF Operation Human Weapon
Power SportsSmash old PR's. Lift heavier than someone twice your size. Move faster than someone half your size. Make yourself a weapon in an ever more volatile world.
With more than a decade of coaching experience, my Operation Human Weapon program is my ultimate method for optimizing strength and conditioning for the protector. Being physically imposing is also an aspect of our protector virtues, and physique development is also at the forefront of our training philosophy.
In development for several years, i've spent many hours processing athletes' data to develop the most effective, comprehensive system for building size, strength and speed.
We prioritize your ability to move heavy loads quickly. We utilize your standard gym equipment as well as make a point of emphasizing important skills like rucking to create a well-rounded program suited for guys who share our mindset.
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A comprehensive training program meant for those who wish to achieve their goal physique and attain their genetic strength potential
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Workouts released every day, so you can follow the training with other OHW athletes.
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An active comments dialogue to share your experience with other members.
A
Single-arm Medicine Ball Push-up
3 x 5
B
Bench Press
6, 6, MAX
Barbell Complex
C
After 1 warmup set, perform 2 sets of the following complex with the most weight possible: Upright Row x6 Push-up x6 Shoulder Press x6 Push-up x6 Barbell Row x6 Push-up x6
D
Zercher Shrug
3 x 7
E
Sir Charles Lateral Raise
4 x 10
F
Tricep Rope Pulldowns
7 x 8
G
Neck Flexion
4 x 12
A
Ruck
1 x 45:00
A
Depth Jump
5 x 3
B
Sprint
4 x 10
C
Overhead Squat
5 x 3
D
DB Renegade Row
4 x 12
E
Front Squat
6 x 3
F
Trap Bar Jump
4 x 3
Circuit
G
Using dumbbell weight of your choice, perform two sets of the following: Lunge x4 Dumbbell Overhead Press x4 Lunge x4 Dumbbell Curl x4 (cheating okay) Lunge x4 Single-arm Dumbbell Snatch x4 (4 ea arm, 8 total) TWO SETS!
H
Hollow Rock
3 x 30
A
Prone I/T/Y's
3 x 5
B
Depth Plyo Push-Up
6 x 3
C
Incline DB Bench Press
D
Band Face Pull
4 x 12
E1
Plate Pinch Grip Hold
@ 30
E2
Dead Bug
3 x 3
F
DB Skull Crusher
6 x 10
G
Seated Incline DB Curls
6 x 10
A
Run
B
Reverse Sled Drag
C
Rowing
A1
Lateral Single-Leg Box Jump
A2
Single Leg RDL
B
Back Squat
C
Front Rack Step-Ups
D
Prone Machine Hamstring Curl
E
Towel Pull-Up
F1
Supinated Grip Barbell Row
F2
Bent Over Rear Delt Fly
A
Single-arm Medicine Ball Push-up
3 x 5
B
Bench Press
6, 6, MAX
Barbell Complex
C
After 1 warmup set, perform 2 sets of the following complex with the most weight possible: Upright Row x6 Push-up x6 Shoulder Press x6 Push-up x6 Barbell Row x6 Push-up x6
D
Zercher Shrug
3 x 7
E
Sir Charles Lateral Raise
4 x 10
F
Tricep Rope Pulldowns
7 x 8
G
Neck Flexion
4 x 12
The best time to start is right now. If you're serious about utilizing an effective, proven training protocol to become the biggest, strongest and fastest you've ever been, here's your chance...
Start My 7-Day Free Trial
Hayden K
Competitive collegiate powerlifter
Verified Athlete"The progress I have made with Randy is truly night and day. After I began with Randy, I could tell that I had already hit the next level with my lifts. I am hitting PRs nearly every week. I cannot recommend Randy’s program enough. It's a game changer."
Raul F
Amateur Bodybuilder
Verified Athlete"Been training with Randy for 9 months. This programming was far more effective than anything I have ever done. I have the best body of my life and am smashing college lifting records. The coaching is really effective and the progress realized with a coach has been 4x as fast as I made without one."
Sean K
Chad
Verified Athlete"Randy is an expert who has a firm grasp on what is required to reach your goals, whatever they may be. I'm bigger AND leaner than i've ever been. The other reviews speak for themselves."
When you join a team you’re getting more than programming, you’re joining an online community.
Operation: Human Weapon
Operation: Human Weapon
Operation: Human Weapon
