Anti-Hero

This 12-week program is designed to make you feel and be an anti-hero. 

The main purpose of the program is to build overall strength, endurance, and athleticism. You can replace any lifts/exercises throughout the week. Example: Deadlift to an RDL/SLDL, Squat for a Hack Squat or a Belt Squat, etc.

Compounds lifts to build overall strength throughout the whole body.

Cardiovascular stamina is to make sure you don't get tired when you are in the middle of a fight. On cardio day, you can do any sort of cardiovascular activity except for running, which has its own day.

Grip day is to build the forearms and to build grip strength. MYRO REPS or REST PAUSE

Agility is to make you athletic and elusive.

Recovery/Mobility (rest days) is to make sure you can move and recover. You can go for a walk, do yoga, meditate, play a sport, go shooting or whatever, just keep this day light and loose for your mind, body, and soul.

Warm-up: Wenning warm-ups are recommended for 3x25; do not go heavy on the warm-ups. 

Perform olympic lifts only if you can do it properly. Also, you can replace the regular compound lifts (compounds lift day 1 or day 2) with olympic lifts.

If you want to add accessories exercises for the biceps, delts, calves, etc, replace one of the rest days for an accessories day. The exercises for 3x12-15, MYRO REPS, Seth Set, or REST PAUSE

Always look in the exercise instruction tab for instructions for certain exercises

ALWAYS LISTEN TO YOUR BODY.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

You can use this day for any sort of cardiovascular stamina activity, i.e., BJJ, boxing, wrestling

Jump Rope

Cardio

Push-ups Sprint

Change Of Direction Sprints

Sprint

Running & Bodyweight

Squat (Barbell)

Bench Press (Barbell)

Deadlift (Barbell)

Overhead Press (Barbell)

Compounds Lifts

These lifts are similar to "regular" compounds lifts

Front Squat (Barbell)

Floor Press (Barbell)

Snatch Deadlift

Behind-the-Neck Push Press

Compound Lifts II

Grip

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