Zeus Everything

Nick Urankar - Zeus Method

Functional Fitness
Coach
Nick Urankar

ZEUS Everything gives you the tools to Customize your training with Access to 5 Programs in One Membership! You can move things around and plan ahead for when you need to modify training based on what life throws at you. Includes:

✔️Olympic Lifting & PowerLifting Program This gets you crazy strong and super comfortable with a barbell. These are fun workouts that have you pumped to train heavy. and the ability to cycle in your lifts 40-60 Minutes).

✔️ CrossFit Metcons & Gymnastic Programs Metcons and functional workouts 20-40 Minutes. Focuses on leaning out and getting more overall fitness. There are also gymnastic workouts to help develop those skills.

✔️ Aerobic Endurance Program Usually 40 Minutes and designed to increase your aerobic capacity in a fun way while increasing your overall fitness.

✔️ Bodyweight Program No equipment required to complete unless you considering being out side for a short jog equipment, includes a core workout every other day 15-30 Minutes.

✔️ High Intensity Bodybuilding & Core Program Fun fast paced bodybuilding style work with a twist. All work can be done with DB’s, Barbells, pull ups bar, and resistance bands 20-40 minutes.

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Customize your workouts
Whether you have the day off, or only have 10 minutes to get something in. ZEUS Everyhing there for you to reach all your goals in as little or as much time as you have available!
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Training for Everyday Athletes
Whether you love to lift, enjoy being outside, have a home gym, go to a regular gym, crossfit gym, or travel and never know where you will be. ZEUS sets you up to have something for anyone looking to be an everyday athlete.
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Direct Contact With Nick
Have a question or want to know what will get you to your goals best? Message Nick in app or email to get quick help to maximize your training and get the results you want!
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Five Programs designed for you!
Whatever your goal is, there are programs and coaching inside to get you there!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
5 Programs ranging from no equipment, bodybuilding, Weightlifting...all the way to a full CrossFit Gym
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Delivered through TrainHeroic
Full access to everything you need and easy way to communicate and track your training!
Equipment
Recommended
Everything from just you to a fully outfitted gym. This program
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Barbell Strong

Prep

A

Zeus Squat Warmup

2-3 Rounds: 5 Burpees 5 Supermans (Hold 3 Secons) 5 Spidermans (Each Leg) :20 Hollow Hold :20 Ankle Stretch 5 Air Squats

B

Back Squat

7, 7, 5, 4, 2, 2, 2

C

Snatch

5 x 2

D

Snatch

10 x 2

Sunday
Bodyweight Madness

Circuit

A

4 Rounds 30 lateral jumps (over an object or a line) 15 Jumps Squats

B

Rest

1 x 3:00

Circuit

C

4 Rounds 10 Raise and Lower Plank 10 V-ups 10 Sit Ups

Circuit

D

6 Minutes As Many Reps As Possible: :30 Wall Sit :30 Plank hold (on elbows) * Score :5 secs = 1 rep

Sunday
Base Builder

Circuit

A

Every 3 Minute x 8 Rounds 15/12 Cal Row 12 Burpees 30 Double Unders (60 singles) *go as hard as you can on this! *put the each rounds time in your notes!

Sunday
Just Go

Circuit

A

2 Rounds: 400 m Run 12 Bag over shoulder (150/100) 100 Foot Bag Carry in front of you 5 Ring Muscle Ups (scale: 10 Chest to bar, pull ups, or banded strict pull ups) 200 m Run 12 Bag over Shoulder (150/100) 100 Foot Bag Carry in front 5 Ring Muscle Ups *scale ring muscle ups to a set you could do unbroken fresh. Goal is no more then 2 sets on the rings when tired

Circuit

B

7 Minute As Many reps as possible: 6 Handstand Push Ups (10 ring or regular push ups) 8 Deadlifts 185/125# 12 Box Jumps (24/20)

C

Rest

1 x 3:00

Circuit

D

7 Minute As Many Reps As Possible: 30 Foot handstand walk 5 Front Squats (185/125) *Scale handstand walk to 3 good attempts then move on.

Monday
Active Recovery

A

Active Recovery

1 x 20:00

Tuesday
Barbell Strong

Prep

A

ZeusMethod Warm Up

2-3x Through: (Band / PVC) 10 Pass Throughs 10 Trunk Twists 10 Strict Press 10 Overhead Squats 5 Good Mornings

B

Push Press

7, 7, 5, 4, 2, 2, 2

C

1 Clean DL + 1 Hang Clean

10 x 2

D

Hang Clean

1 x 1

E

Hang Clean

10 x 2

Tuesday
Bodyweight Madness

Circuit

A

5 Rounds: 400 m Run 15 Burpees 30 Alternating Lunges

Circuit

B

6 minute 10 second As Many Reps As Possible: 12 Crunches 10 Sit Ups 8 V-Up :20 second Plank (elbows or hands) *Score :5 seconds = 1 rep

Tuesday
Base builder

Circuit

A

For Time: 2 x 800 M Run -2 min rest- (after each 800 m run) 4 x 400 M Run -1 min rest - (after each 400 m run) 6 x 200 M Run -:30 second rest- (after each 200 m run) 8 x 100 M Run -:30 second rest- (after each 100 m run) *Score is total time it takes to complete with rest included

Tuesday
Just Go

Circuit

A

5 Sets: 3 Minute As Many Rep As Possible (per set) 3 Devil Press (45/30) 6 DB Deadlifts (45/30) 9 Air Squats -1 Minute rest- (between sets) *Start where you left off, score is total Rounds and reps

Circuit

B

5 Sets: 10 Toes to bar Max Bar Muscle Ups (without coming off the bar) -90 second rest- (between sets) *you have to go unbroken from toes to bar right into Bar muscle ups, no coming off the bar. If the reps are to high for toes to bar drop them down so you can get some bar muscle ups or just do BMU. *If you cant do BMU complete a max set of toes to bar without coming off the bar and practice muscle up work! *Score your total reps of BMU or you max set of T2B

Wednesday
Barbell Strong

Prep

A

ZeusMethod Warm Up

2-3x Through: (Band / PVC) 10 Pass Throughs 10 Trunk Twists 10 Strict Press 10 Overhead Squats 5 Good Mornings

B

Strict Press

5 x 2

C

Push Jerk

10 x 2

Wednesday
Bodyweight Madness

Circuit

A

10 Rounds: 6 Pull Ups (6 ring rows or 12 bent rows) 8 Push Ups 12 Sit Ups

Circuit

B

6 Minutes As Many Reps As Possible: 6 Box Jumps 6 Alternating Step Ups holding DB (can hold anywhere above your hips) 12 Russian Twists holding DB *Pick a DB weight that moderate

Wednesday
Base Builder

Circuit

A

300 Cal Bike (retest)

Wednesday
Just Go

Circuit

A

7 Min As Many Reps As Possible: 12 Alternating Dumbbell Snatch (50/35) 15 Push Ups 15 Power Snatch (75/55)

B

Rest

1 x 3:00

Circuit

C

7 Min As Many Reps As Possible: 15 Box Jumps (24/20) 15 Hang Clean & Jerks (75/55)

Circuit

D

9 Minute Every Minute On the Minute: 3 Toes to bar 3 Chest to Bar 3 Bar Muscle ups *Goal is to hold on the bar for all 3 movements. Can scale down the reps as well! *Scale: 3 Toes to bar 3 Pull ups 3 Chest to Bar

Thursday
Rest Day
Friday
Barbell Strong

Conditioning

A

Deadlift Warm Up Zeus

5 Minute Bike/Jog/ Row -then- 5 Minute Easy Pace with an empty bar 10 Deadlifts 10 RDL's 5 Push Ups 5 Sit Ups 5 Burpees

B

Barbell Deadlift

7, 7, 5, 4, 2, 2, 2

C

Snatch

1 x 1

D

Snatch

Friday
Bodyweight Madness

Circuit

A

8 minute As Many Reps As Possible: 10 Plank Raise & Lower 10 Push Ups 10 Burpees

B

Rest

1 x 2:00

Circuit

C

8 minute As Many Reps As Possible: 10 Jump Squats 10 Alternating Jumping Lunges 2 Wall Climbs *scale wall climbs by just moving your hands 1-2 steps then going back down -or- :20 second wall handstand hold (10 seconds = 1 wall climb)

Circuit

D

6 minute As Many Reps As Possible: 15 DB Bench Press 15 Push Press 15 Hang Cleans (Hammer Curls with a swing) *use light dumbbells to keep moving

Friday
Base Builder

Circuit

A

For Time: 5 x 200 m run -:30 second rest- (after each run) 3 x 400 m run -:30 second rest- (after each run) 1 x 800 m run -:30 second rest- (after each run) 3 x 400 m run -:30 second rest- (after each run) 5 x 200 m run -:30 second rest- (after each run) *Score is total time all the runs take to complete with the rest included

Friday
Just Go

Circuit

A

15 minute As Many Reps As Possible: 200 m run 8 Shoulder to Overhead (115/75) -2 Rds of “Cindy”- 5 Pull ups 10 Push Ups 15 Squats *Score the run as (1 m = 1 rep)

Circuit

B

For Time: 30 Toes to Bar 400 meter Run 30 Alternating Dumbbell Snatches (50/35) 30 Box Jumps (24/20) 400 meter Run 30 Dumbbell Box Step ups (50/30) *DB must be on shoulder 30 Toes to bar 400 meter Run

Saturday
Barbell Strong

Prep

A

ZeusMethod Warm Up

2-3x Through: (Band / PVC) 10 Pass Throughs 10 Trunk Twists 10 Strict Press 10 Overhead Squats 5 Good Mornings

B1

Barbell Bench Press

8 x 10

B2

Bent Over Row

8 x 10

C

1 Clean + 2 Front Squats + 1 Jerk

5 x 4

D

1 Clean + 2 Front Squats + 1 Jerk

8 x 4

Saturday
Bodyweight Madness

Circuit

A

16 minute Every Minute On the Minute: Min 1) :30 Handstand Hold Min 2) :30 Plank (on elbows) Min 3) :30 Wall Sit Min 4) :30 Max Sit ups *Rest in the remaining :30 seconds each minute *Score reps of max sit ups!

Circuit

B

6 minute 10 second As Many Reps As Possible: 10 Sit Ups 10 Crunches 10 Bicycles 10 Flutter Kicks

Saturday
Base Builder

Circuit

A

Every 6 minutes x 6 sets 40 Cal Bike 40 Double Unders (80 singles) 30 Air Squats *Score total reps / put times of each round completed in your notes!

Saturday
Just Go

Conditioning

A

Manion

7 rounds: 400m Run 29 Back Squats 135/95# First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq.He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

Circuit

B

6 Rounds: 15 Calorie Row 50 Foot Handstand Walk (25 down/ 25 back) *Scale to 20 shoulder taps of 3 good attempts each way and track total distance traveled then move back to row

Coach
coach-avatar Nick Urankar

5x CrossFit Games Athlete and coach for 1,000's of athletes in over 30 countries!

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Everyday is Different

We know your plans and goals are big. We help you design your training to fit your day! No matter the Curveballs you have Everything you need!

Start My 7-Day Free Trial
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FAQs
Do I do Everything?
No, this is designed to do what you want and need to do, then fill in anything else with time you may have. And for the busy days we have options to still get a great workout.
What Programs are inside?
Olympic Lifting & PowerLifting Program, CrossFit Metcons & Gymnastic Programs, Aerobic Endurance Program, Bodyweight Program & Core, High Intensity Bodybuilding
Should I follow One program and then mix and match?
Personally I do something heavy 3-4 days a week. Try to breath heavy 4-5 days a. week. Do High Intensity Bodybuilding 2-4 days a week, and something Long 2-3 days a week. This fits with my schedule and I suggest doing what you want and need to do first, and that doesn't have to be everyday.
The Proof
verified-athlete-avatar Danielle

Everyday Athlete

Verified Athlete

"Zeus is awesome! I love it - the variety and ability to hone in on a specific area. I find I train far less than ever - yet am far fitter and better than ever! "

verified-athlete-avatar Jake

Everyday Athlete

Verified Athlete

"Everything you have makes fitting in fitness possible, easy, and conducive to life! Whether I am at home or going to the gym - I’m able to get it done!"

verified-athlete-avatar Sarah

Everyday Athlete

Verified Athlete

"Zeus Method is the real deal! So many options to choose from to get stronger, improve gymnastics and build your engine There is so much variety! I’ve increased my cardio capacity while increasing my strength in lifting, and actually become stronger. 10/10 highly recommend!"

verified-athlete-avatar Scott

Games Athlete

Verified Athlete

"Nick helped me fix my lifting form by breaking down the olympic lifts. The coaching cues he gave resulted in allowing me to feel more comfortable and confident under heavier loads. All my lifts have increased!"

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Zeus Everything
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Zeus Everything
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Zeus Everything
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