WE HAVE THE POWER.
Step into the ring with Power Anarchy, the ultimate powerlifting and bodybuilding showdown designed by Dave Lipson, founder and creator of the Muscle Anarchy method of training.
This isn’t your average program—it’s a brutal blend of raw power and muscle-chiseling hypertrophy that will have you lifting, sweating, and growing like never before. Whether you’re after monstrous strength or a physique that screams “beast mode,” Power Anarchy will push you past your limits and leave you craving more. Get ready for explosive lifts, massive gains, and a workout that hits harder than a WWE main event!
Are you ready to bring the THUNDR? Sign-up now for Power Anarchy.
SAMPLE TRAINING DAY
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Still Got the Lightning Dynamic Warm Up
Knee Hugs, 4 Each Leg
Heel to Butt Raise, 4 Each Leg
Forearm to In-step into Hamstring Stretch, 4 each Leg
Lunge With Twist Towards front leg side, 4 Each Leg
High Knees 40 feet
Butt Kicks 40 feet
Side Shuffle Down and Back 40 feet each way
Kareoke Shuffle Down and Back 40 feet each way
A- Skips 40 feet
Power Skips for Height 40 feet
4x 50 Yard Sprint Build 60%, 70, 80 and 90%
PLYOMETRICS: DB Vertical Jumps
3 Sets of:
-5 Dumbbell Vertical Jumps
Use M-25 lb DB's/ F-15 lb DB's
Notes: Rest 1 Minute between sets. Bells at side, jump as high as possible. LAND SOFT AND SMOOTH WITH HIPS BACK, EACH JUMP RESET TO START FULLY STANDING BEFORE EACH JUMP.
DYNAMIC EFFORT LOWER WEEK 1: Speed Back Squat Against Heavy Bands
Back Squat 10 sets of 2 reps @60% + Heavy bands or chains
(Execute Reps On The Minute)
Notes: Pay attention to the technique in the video. Sit Back, knees out. Keep your chest up and tight. This is speed work, sub maximal for good technique and fast reps.
Sub 70% if no bands or chains. Move controlled down and fast as possible up!
Rack Pulls (Patella Height)
Set 1 RPE-6: 12 Reps
Set 2 RPE-7: 10 Reps
Set 3 RPE-8: 8 Reps
Set 4 RPE-9: 6 Reps
Notes: Rest 2 minutes between sets. Set the bar up just below the knee at patella height. Use blocks or stack plates if no rack. Keep technique tight. Stop when technique breaks. Increase weight each set. Note best load for 8.
METABOLIC STRESS: Bulgarian Split Squat Death Sets
3 Sets of...
8 Split Squats (Heavy KB/DB) + 8s Hold at parallel on the last rep
--directly into--
8 Split Squats (Moderate KB/DB) + 8s Hold at parallel on the last rep
--directly into--
8 Split Squats (Light KB/DB) + 8s Hold at parallel on the last rep
*immediately switch legs and repeat*
Notes: Rest 2 minutes between set. Hold a post with the lead leg arm to amp things up. Try to move the bench back as far as possible while keeping full range of motion. This helps keeps the focus on the forward leg. Hold something for increased balance. Score Heaviest weight.
Men's Weights: 53/36/24 lbs
Women's Weights 36/24/16 lbs
(Sub DB if no Kettelbells)
Elevated Dumbbell Sumo Squats
Elevated Dumbbell Sumo Squats (Stand on Boxes or Plates in Sumo Stance)
Set 1 RPE-6: 20 Double Contraction Reps from the bottom (1/2+Full Rep =1)
Set 2 RPE-7: 5 Reps with a 3 Seconds down and 3 seconds up into 5 fast reps, 3 times thru
Set 3 RPE-8: 1 Rep plus a 10 second hold at the bottom into 1 rep plus a 9 second hold at the bottom into 1 rep plus an 8 second hold etc.. all the way down to 1 then into 3/4 reps (just short of lockout) to failure without stopping movement
Set 4 RPE-9: 10 Heavy 3/4 Sumo Squats from the bottom just short of lockout, Rest 15 seconds, 5 times thru (50 total reps this set)
Notes Rest 2 minutes between rounds. Increase weight each set. Control is key. Stand on boxes or plates. You need about 4-6 inches to work with unless you are extremely mobile. Stand approximately 1 foot width wider than normal squat stance, toes turned out. Score dumbbell weight. Drive your knees out and keep your chest up. Record best load from set 4.
Optional Core Work #17: Banded Plank Pull + Bicycle Crunch
3 Rounds of:
-15 Right Plank Pulls with 1s Pause in Contraction
-15 Left Plank Pulls with 1s Pause in Contraction
-30 Bicycle Crunches
PROGRAM FAQs
WHO IS THIS PROGRAM FOR
This program is for bros and babes looking to improve their physique, increase raw power and dynamic strength.
HOW MUCH TIME DO I NEED
You will need around 70 minutes, and a lot of sweat, maybe some tears. But in the end it is all worth it.
WHERE SHOULD I TRAIN
You can train in a well equipped home gym (sub bands for cable work if needed), your local CrossFit affiliate or a globogym.
EQUIPMENT NEEDS
Dumbbells and / or Kettlebells, Barbell, Plates, Squat Rack, Bench, Bands, Cable Machines
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. You also get access to our private Facebook group for all of our Thundrbro & Babe members. 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