THE AVENGERS WORKOUT
Program Overview: Whether you’re a superhero like Captain America or a supervillain like Thanos, this “Avengers Workout” will help you get in the best shape possible to either save the world or destroy it. This program incorporates military style training, powerlifting, combat conditioning, and some good old-fashioned weight training. What you do with your newly developed abilities after finishing this plan is completely up to you.
USER ADVISORY: THIS PROGRAM IS INTENDED FOR SEASONED VETS AND THOSE WILLING TO GO DEEP INTO THE PAIN CAVE. USER DISCRETION IS ADVISED.
Workout Split: During this program you will have 4-6 primary training days each week.
Tracking: Keep a workout journal or training log of the weights you use during each workout so you can maintain a general idea how much progress you’re making and/or how much to increase your weights each week. For example, if you would like to follow this program for more than 1 week, simply record your numbers in the journal each week and increase your weight on each exercise by 3-10% the next week (depending on the exercise).
Super Sets & Rep Scheme: Some of the exercises are meant to be performed in super, tri, and/or giant sets. So if the sequence says “1a, 1b, 1c” for example, you should perform each exercise back to back without resting. Also, when it comes to the rep scheme, “5×10” means 5 sets of 10.
How Much Weight To Use: The term ‘1 Rep Max’ or (1RM) is simply the maximum amount of weight you can lift for one rep on any particular exercise. In this program, you may see 80% of 1RM listed as a weight to use. This simply means if 250 pounds is your 1 Rep Max on bench press, you will lift 80% of that, or 200 pounds. If you do not know your max you can also calculate this using rep-max loading, where you predict your max based on your 10 rep load. For example, if ask you how much you think you can bench for 10 reps and you say 250 pounds, that would be your rep-max load, which can be used as an alternative to 1RM in many situations, especially when training for hypertrophy.
Warm Up Sets: Before your first set on each exercise, perform 1-2 warm up sets of 10-15 reps. This will help your joints and muscles get warm and prepare you for the workload that is to come.
Weekly Overview: Well, this is it. The battle for world domination is nigh. Will you be ready for the challenge?
Avengers Workout – Day 1
I. Warm Up: 1 mile jog on treadmill (7 to 9 minute pace) or 10 minutes of jumprope
1a. Barbell Front Squat *3 reps at 70% 1RM*
1b. Barbell Front Squat *10 reps at 50% 1RM*
*Repeat at this weight for 3 total sets*
2a. Barbell Front Squat *2 reps at 80% 1RM*
2b. Barbell Front Squat *8 reps at 60% 1RM*
*Repeat at this weight for 3 total sets*
3a. Barbell Front Squat *1 reps at 90% 1RM*
3b. Barbell Front Squat *6-8 reps at 70% 1RM*
*Perform 1 total set using this weight*
4. Sledgehammer Slam (onto tire) 4 x :30 seconds
5. Truck Push 1:00 minute *use an old pickup truck or car and put it in neutral, repeat for 2 total sets*
6. 100 Sit-Ups
Avengers Workout – Day 2
I. Warm Up: 1 mile jog on treadmill (7 to 9 minute pace)
1. Push/Pull Complex: Complete 100 pull-ups and 200 push-ups. This will be a superset, where you will do max reps on pull-ups and then max reps on push-ups. Maintain strict form on each exercise, use a full range of motion and do not cheat.
2. Barbell Complex: Barbell Thrusters 8 reps superset with Bent Over Rows 8 reps *rest for 1-2 minutes between sets, repeat 3 times*
3. 10 Minute AMRAP (As Many Rounds As Possible) Circuit:
-15 Toes to Bar
-10 Deadlift (75-135 pounds)
-20 Snatches
Avengers Workout – Day 3
1a. Barbell Back Squat 20 reps (50% to 60% of 1RM)
1b. Hanging leg raise ISO holds with feet up (:30 seconds)
*Do not rest between each exercise – after you complete exercise “a”, go right into exercise “b”. Rest for :60 seconds after completing exercise “b”. Repeat 3 times*
2. Front squat 10×5 superset with 5 box jumps (EMOM) 10:00 minutes
3a. Chest Supported Row 1:00 minute
3b. Flat Bench Dumbbell Press (palms facing each other) 1:00 minute
3c. Hollow Body Hold 1:00 minute
*Do not rest between each exercise – after you complete exercise “a”, go right into exercise “b”, then exercise “c”. Rest for :60 seconds after completing exercise “c”. Repeat 3 times*
4. Dumbbell Side Lateral Raise 1 set x 25,20,15,12,10, 15,20 *run the rack down then back up*
5. Ab Wheel 2×20
Avengers Workout – Day 4
I. Warm Up: 5-10 minutes of Sandbag Get-ups
1. Run 2 miles with sandbag.
2. Complete two rounds of the following circuit:
-Front Squat 26 reps
-Push-Ups 26 reps
-Kettlebell Slam 26 reps
-Sandbag Ground n’ Pound 1:00 minute
-Broad Jumps 26 reps *jump as far as you can*
-Power Cleans 26 reps *use 100-150 pounds depending on your level strength/conditioning level*
-Truck Pull (with rope) 1:00 minute *use an old pickup truck or car and put it in neutral*
Avengers Workout – Day 5
I. Warm Up: 3-5 minutes of jumping jacks or jumprope
1a. Deadlift *1 rep at 80% 1RM*
1b. Box Jumps 1 rep *the box should be roughly 2 feet high*
*Complete 5 rounds of this superset without resting*
1. Shadow Boxing 2 rounds for 5:00 minutes each *rest for :30 seconds between rounds*
2a. Heavy Bag 5:00 minutes
2b. Speed Bag 5:00 minutes
2c. Jump Rope 5:00 minutes
*Complete 2 times and rest for :90 seconds between rounds*
3a. 20 Pull-Ups
3b. 20 Push-Ups
3c. 20 Jump Squats
*Perform full circuit 3 minutes without stopping. Repeat 3 times*
4. Airdyne bike intervals: 30 second sprint (8-10 intensity) followed by 30 seconds easy (2-4 intensity). 10 minutes total.
Avengers Workout – Day 6 (Conditioning)
Rucking: Using a backpack, load it up with weight (sand, dirt or a dumbbell should work). If you’re not sure how much weight to use, select a weight that’s equal to about 10 percent of your total body weight. For example, if you weigh 150 pounds, load your backpack with about 15 pounds. Next, throw on your backpack and go for a walk or a hike. If you’re just starting you may want to ease into it, but 30-60 minutes works for most beginners.
Pro Tip: If you don’t have a backpack (or if you’d like to use the real thing) you can get a pro-grade tactical rucksack here.
Avengers Workout – Day 7 (Rest Day)
Superhero Supplementation Schedule
Upon Waking
Whey Protein: 20-40 grams
BCAA’s: 5 grams
Glutamine: 5 grams
Greens Powder: 1 serving
Taken With Meals
Fish Oil (Or Krill Oil): 2-3 grams; 3 times per day
Before Your Workout
Pre-Workout Mix *optional*
During Your Workout
BYLT *1 serving*
After Your Workout *within 30 minutes*
Whey Protein: 20-40 grams
Creatine: 2-5 grams
BCAAs: 5 grams
Betaine: 1-3 grams
Before Bed
Casein Protein: 20-40 grams
Probiotic *1 serving*
For a full list of all my recommended supplements Click Here.
To download the free meal plans Click Here.
To download even more free workouts Click Here.
If you enjoyed this Avengers Workout, there are over 100 more FREE WORKOUTS just like this one over in the Member’s Section. You can login and get free access here. If you have questions or comments please post them below or on the Avengers Training Forum. Thanks for reading, and good luck saving the world.