PERFORMANCE & LONGEVITY MEETS AESTHETICS.
Muscle Anarchy is the game-changing training program that started it all! Created by functional performance bodybuilding innovator Dave Lipson, this program isn’t just another workout—it's a revolutionary methodology designed to deliver massive results.
By fusing cutting-edge bodybuilding strength techniques with high-octane functional fitness conditioning, the Muscle Anarchy method takes your training to the next level. Dave's proven methods ensure you build serious muscle while staying functionally fit.
Get ready to unleash your potential with the program that’s been shaking up the fitness world!
The New Muscle Anarchy Bundle gives you access to all of these programs:
- Muscle Anarchy - The original game changing program
- Muscle Anarchy Express - The same epic program just made shorter to help you get in and out of the gym in 45min
- Muscle Anarchy 4-Day - A traditional 4-Day upper / lower body split
- Dumbbell Anarchy - Muscle Anarchy but with reduced equipment so you can do it in hotel gyms, apartment gyms, or a home gym
- Dumbbell Anarchy 4-day - The dumbbell version of or upper / lower body Muscle Anarchy split
Sample Day of Anarchy
If the Bar Ain't Bending, You're Just Pretending
PLYOMETRICS:
Isometric Contrast Training: Vertical Jumps
3 sets of...
-5 second Rack Pull Isometric Hold Above the Knee
Immediately Into.
-3 Vertical Jumps for Max Height
Notes: Rest 90 seconds between sets. Keep your back tight on the Rack Pull Hold. Use a quick counter movement for the vertical jumps. Sub Trap Bar for iso-hold.
HEAVY MECHANICAL LOADING:
Box Squats with Added Bands or Chains
Set 1 RPE-6: 5 Reps with a 3s Negative (Down)
Set 2 RPE-7: 5 Reps with a 3s Negative (Down)
Set 3 RPE-8: 5 Reps with a 3s Negative (Down)
Set 4 RPE-9: 5 Reps with a 3s Negative (Down)
Set 5 RPE-9: Max Reps @70% of Set 4 Weight no Tempo
Notes: Rest 2 Minutes between sets. The band tension or chain tension should be @20% of your 1RM weight at the top (ie. 400lbs max +80lbs tension) If you use chains, make sure they are low enouh to still rest in place on the floor. You can anchor bands to the bottom of the squat cage or to heavy dumbbells. Increase weight each set to a 5 rep top set.
CONCENTRATION WORK:
Sumo Deadlift / DB RDL Superset
3 Sets of...
-8 Reps of Barbell Sumo Deadlift 50-60% with 3 second negatives (Down)
--Immediately Into--
-Double Dumbbell RDL's with a 3 second negative down, no rest at the top, just short of lockout. Use medium dumbbells (25's-50's lbs) to FAILURE (minimum 15 reps)
Notes: Rest 2 minutes between sets. Keep Technique tight. Feel your hamstrings and ass working. Focus on the negative (down). Sumo Deadlift weight.
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 sets. 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. Heaviest weight.
Men's Weights: 53/36/24 lbs
Women's Weights 36/24/16 lbs
(Sub DB if no Kettelbells)
CONDITIONING: (PICK ONE)
Energy System Development:
For Time:
- 750 m Row
- 25 Burpees
- 500 m Row
- 20 Burpees
- 250 m Row
- 15 Burpees
Grunt Work:
14-minute EMOM (Every Minute on the Minute)
- Minute 1: 50 ft Sled Push or 50 Mountain Climbers
- Minute 2: 10 Ski Erg Calories or 30 Double Unders
CrossFit Workout:
3 Rounds for Time:
- 10 Barbell Snatches (135/95 lbs)
- 20 Calorie Air Bike
CORE WORK:
Side Bends/Knee Raises and Banded Crunches
3 rounds of...
- 20 Side Bends (each side)
- 20 Knee Raises
- 20 Banded Crunches
No rest between rounds
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
Depending on which track you use time to get through the days programming is anywhere from 45-90min
WHERE SHOULD I TRAIN
You can train in a well equipped home gym, your local CrossFit affiliate, hotel gym, apartment gym or commercial gym.
EQUIPMENT NEEDS
Barbell, plates, bench, squat rack, dumbbells, and bands.
WHAT TO EXPECT FROM YOUR TRAINING
Expect a boost in confidence, an epic physique, and jealousy from those fluffier and less fit 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. Our private Facebook group is a great place to meet other members and interact with others in the program. 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
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