Darkside Training Systems
Powerlifting, Strength & Conditioning, Strongman, Combat Sports6 sessions per week
Must use App app to view and log training
Team Training
A
Overhead Press
5, 8, 8
B1
Close Grip Bench vs Chains
8, 8, 8, MAX, MAX
B2
Bent Over Barbell Rows
8, 8, 8, MAX, MAX
C1
45 Degree DB Incline Bench
8, 8, 8, MAX, MAX
C2
45 Degree Chest Supported Row
8, 8, 8, MAX, MAX
D1
Alternating Piston KB Press
3 x 6
D2
KB Lat Pull Over
3 x 8
E1
DB Lateral Raise
8, 8, 8, 1 @ _ , _ , _ , 1 lb
E2
Chest Supported Rear Delt Fly
8, 8, 8, 1 @ _ , _ , _ , 1 lb
E3
DB A Frame Front Delt Raise
8, 8, 8, 1 @ _ , _ , _ , 1 lb
F1
DB Curls
8, 8, 8, 1 @ _ , _ , _ , 1 lb
F2
Standing Single DB French Press
8, 8, 8, 1 @ _ , _ , _ , 1 lb
G
German Raises
3 x 10
A
Squat
5, 8, 8
B1
Below The Knee Rack Pull
3 x 8
B2
Mag Lat Pulldown
8, 8, 8, 1 @ _ , _ , _ , 1 lb
C1
BB Power Shrug
8, 8, 8, MAX, MAX
C2
Prayer Lat Pullover
8, 8, 8, 1 @ _ , _ , _ , 1 lb
D1
Leg Press
8, 8, 8, MAX, MAX
D2
45 degree Back Extension
3 x 8
E1
Stiff Leg DB RDL
3 x 8
E2
Decline Floating Crunch
3 x MAX
F
DB Walking Lunge
3 x 6
A
Ankle Warm Ups
2 x 0:30
B1
Advancing Bounces
2 x 20
B2
Knee Up Skips // Knee Int Rot Skips // Knee Ext Rot Backwards Skips
2 x 10
B3
Reactive Tuck Jumps
2 x 10
C
Sprint
10 x 30
A1
Deficit Conventional Deadlifts
3 x 6
A2
Pronated Wide Lat Pulldown
8, 8, 8, 1 @ _ , _ , _ , 1 lb
B1
High Bar Squat
3 x 6
B2
DB Shrug
3 x 8
C1
DB Bench Press
8, 8, 8, MAX, MAX
C2
Krok Row
8, 8, 8, MAX, MAX
D1
Log Press First Rep Viper
3 x 8
D2
Barbell Good Morning
3 x 8
E1
Cable W Bar Curls
8, 8, 8, 1 @ _ , _ , _ , 1 lb
E2
W Bar Tricep Pushdown
8, 8, 8, 1 @ _ , _ , _ , 1 lb
F1
Around the World Hanging Leg Raises
3 x MAX
F2
Decline Around the World Crunches
3 x MAX
A1
Clean
6 x 2
A2
KB Pivoting Swing Pass
3 x 5
B1
Push Press
3 x 6
B2
Lateral Box Floating KBs
3 x 10
C1
Progressive Reactive Box Jumps
6 x 2
C2
Stone Throwers
6 x 2
D1
KB Hinge Rotations
3 x 10
D2
Prisoner Get Up with Plate Halo
3 x 8
D3
Band Power Rotations
3 x 6
E
Zercher Deadlift
3 x 6
F
Horizontal Sandbag Lap to Chest to Sprint
3 x 1
A
Jog
Its an amazing program, and I'll be here to guide you to every step. Like, wtf else you going to spend $25? OF? Feet Pics? Bad Dragons? Sign Up. Lock In. and Let's F**king Go.
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Mikhail
Technical Deathmetal Elitist
Verified Athlete"Robert has helped me put on 15+lbs of muscle & taught me Muay Thai. He has fundimentally changed the way I view both training and life. Finding purpose to my workouts, understanding WHY we're doing something & how to apply the lessons from our workouts & Muay Thai into my daily life."
Martin
Lost 40lbs. SBDO: 385/245/405/185
Verified Athlete"I was struggling with my mental health, weight, and i was weak. Robert instilling in me not only physical strength & determination but self-belief and balance. His coaching was as much about developing mental resiliance as it was getting bigger and stronger. Now I am become Death Destroyer of Worlds"
Ryan
+20lbs of Muscle. SBDO: 365/265/385/165
Verified Athlete"From office chair gremlin to 365lb back squat, my fitness has improved dramatically since training with Robert. I would not have made half of my progress without him. But more than my mobility and strength, my CONFIDENCE is the highest it's been in my life. TRAIN WITH HIM!"
John
Go Jacked Got Strong
Verified Athlete"Before starting with Robert I was doing simple workouts. Making ok progress. Robert tuaght me how to properly workout and make REAL gains. Also helped me gain confidence after an injury so I can deadlift & squat again without fear. Very big focus on technical development & science of lifting. Nice."
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Pray for Peace but Prepare For War: 4 Days/Week
Pray for Peace but Prepare For War: 4 Days/Week
Pray for Peace but Prepare For War: 4 Days/Week
