REVOLUTIONIZE HOW YOU TRAIN
Get ready to unleash your inner beast with the Machine Head Performance Bodybuilding program, designed specifically for all the gym bros and babes hitting up commercial spots like Gold's Gym and LA Fitness! This high-octane plan combines the best of machines and free weights, delivering muscle-pumping workouts that will have you crushing PRs in no time. Whether you're aiming to carve out killer definition or pack on serious size, this program has you covered. It's time to dominate the gym floor and sculpt the physique you've always dreamed of!
Sample Training Day
Hold onto Your Tits!
PRE-FATIGUE:
Seated Cable Fly/ Seated Cable Chest Press Superset
3 Sets Seated in front of a cable machine of...
-10 Chest Fly's with a 3 second negative (Down)
Immediately Into...
-20 to 30 Reps of Cable Chest Press at the same weight (Move Fast, Make it Burn!)
Notes:
Rest 1 Minute between sets. Move smooth and fast. Push Blood into the pecs. Increase weight each set.
HEAVY MECHANICAL LOADING:
Smith Machine Reverse Band Incline Bench Press
SMITH MACHINE WITH SINGLE BAND DOWN THE MIDDLE, 30 DEGREE LOW INCLINE
Set 1 RPE-6: 15 Tempo Reps (3s Down, 3s Up)
Set 2 RPE-7: 12 Tempo Reps (3s Down, 3s Up)
Set 3 RPE-8: 10 Tempo Reps (2s Down, 2s Up)
Set 4 RPE-9: 8 Tempo Reps (2s Down, 2s Up)
Set 5 RPE-10: 6 Tempo Reps (2s Down, 2s Up)
Set 6 RPE-10: DROP DOWN SET MAX REPS AT 70% OF SET 5 NO TEMPO
Notes:
Rest 2:00 between sets. If no future set up, hit reps against light band resistance or straight weight. Indicate resistance type. Record best 6 reps.
CONCENTRATION WORK:
Machine Or Dumbbell Flat Bench 50% for Double Sets
4 Sets of...
-10 Reps of Machine or Dumbbell Flat Bench Press with a 3 second negative (down and 1 second pause at the bottom
Immediately Into...
-20 Fast Reps at Half the Weight
Notes:
Perform a set every 3 minutes. Work up to a 10 rep top set as heavy as possible with the tempo. Try to make it burn with the lighter weight at double the reps. Record best load for 10.
METABOLIC STRESS WORK:
Tri Set Finisher
3 Sets of...
-15 Barbell Skull Crushers
into...
-15 Overhead Plate Extensions
Into...
-15 Weighted Bench Dips with Feel Elevated
Notes:
Rest 2 Minutes between tri sets. Increase weight each set. Record best skull crusher weight.
PROGRAM FAQs
WHO IS THIS PROGRAM FOR
This program is for bros and babes looking to improve their physique, conditioning, and look friggin' awesome.
HOW MUCH TIME DO I NEED
You will need around 70minutes, and a lot of sweat, maybe some tears. But in the end it is all worth it.
WHERE SHOULD I TRAIN
Any commercial gym such as Gold's Gym, L.A. Fitness, or 24hr Fitness.
EQUIPMENT NEEDS
Machines and free weights found in any local commercial gym setting
WHAT TO EXPECT FROM YOUR TRAINING
Expect a boost in confidence, an epic physique, and jealousy from those smaller than you.
WHERE TO FIND HELP
Inside the THUDNR app there are discussion boards where you can reach out to the community and coaches for assistance. Both are excellent resources for assistance.
Training and coaching from Coach, former pro athlete, CrossFit Seminar staff, and performance bodybuilding innovator, Dave Lipson, available only through the THUNDR app
KILL YOUR WEAKNESS