Here is a VIDEO OVERVIEW of the program, make sure you watch it!
This program is designed to indoctrinate you to our programming methodology and prepare your body for the more vigorous training typically seen in our other programs.
We suggest training 3 days a week with at least one day of rest in between each training session. This gives you time to recover properly between each session and have quality workouts. Feel free to walk, run, climb, or do other activities in between the programmed sessions.
Before starting the program you’ll take the initial assessment at the bottom of this page. You’ll then move through the program and re-test upon completion.
Each Session in this program has a similar structure, but will alternate body parts and exercises quite frequently. The structure looks like this:
Hypertrophy Circuit Loading
All of the lifting intensities are “difficult but doable,” a subjective loading. We abbreviate this DBD. The goal is to arrive at the DBD loading by round 3 or 4, then stay there for the remaining rounds. This means you need to:
Make note of your loading for each of the Hypertrophy circuits!
The work capacity efforts are meant to be done at a hard pace. You should be breathing heavily for the entirety of the circuit. Although you will be working at a hard pace, it won’t be a maximal effort. On a scale of 1-10 you’d be working at 8-9 for each of these.
Purchasing the program is oftentimes the easiest step. Your primary goal is to complete this program in the next month. We’ll check in with you in a few weeks to make sure you’re on track.
If you have questions about any part of this program, contact me at Jake@atomic-athlete.com
|6x8 Back Squat
5 rounds Prisoner
|6x8 Bench Press
|6x8 Walking Lunge
5 rounds 25% Push Pull
|6x8 DB Bench Press / Row
|6x8 Front Squat
|6x8 Push Press / Pullover
|6x10 Back Squat
5 rounds Prisoner
|6x10 Bench Press
|6x10 Walking Lunge
5 rounds 25% Push Pull +1
|6x10 DB Bench Press / Row
|6x10 Front Squat
|6x10 Push Press / Pullover