TRAINING PROGRAMS

Thundrbro has a menu of training programs designed to fit a variety of goals, logistics, equipment, time constraints, ability levels and the-tables. All of them play on the concept of combining bodybuilding with functional fitness to bridge the gap between aesthetics and performance. Athletes can customize the right hypertrophy program, depending on the specifics of their needs. Each program is pliable with other methods of training including CrossFit, Powerlifting, Olympic lifting and endurance training. Below is a breakdown of the differences and specifics of each.

The 90 Day Get Huge Program
(The Baseline for Buff)

This is our most popular E-book and hard copy program. It is a pure hypertrophy program designed to help you re-build, heal injuries, and put on quality size in a safe sustainable fashion. Coach Dave Lipson co-designed and used this program to put on 20 lbs of muscle after back surgery. This simple effective program allows for a low barrier to entry for both trained and untrained, novice to advanced athletes. It can be dine as a stand alone program, or you can place in different methods of training such as CrossFit and conditioning on the off days.

➼ 3 month training E-book or hard copy program with 70-90 minute sessions 3x/week
➼ Light weight, high rep, controlled tempos with short rest periods
➼ Linear progression with simple basic movements including 4 compound and 4 isolation and/ or unilateral movements each day
➼ Total body training each day that includes upper and lower body movements
➼ 48 Hours rest between training sessions to allow for good muscle damage and enough time to heal recover and re-model tissue
➼ Minimal equipment required: Barbell, Dumbbells, Pull up bar and some bands
➼ Appropriate for all ability levels
➼ Perfect for building a foundational base of new muscle, athletes coming off of injury or surgery or anyone looking to re-build framework
➼ Nutrition, supplement, lifestyle and training guidance included
➼ Easy to combine with other training methods on the off days

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Muscle Anarchy Online Program
(Next Level Muscle) 

Muscle Anarchy is the ultimate hybrid program combining advance bodybuilding techniques with functional fitness and general physical preparedness. This is coach Dave's training program and preferred method for gaining size with healthy trained athletes. This program is for people looking to put on mass fast while maintaining a high level of fitness in the process. There are a wide variety of methods used including drop sets, tempo training, forced reps, overload eccentrics, isometrics and hypertrophy complexes all designed to push muscle to adapt and grow quickly. Perfect for the intermediate to advanced athlete looking to break through plateaus, improve mechanical weaknesses, or re-model the body bigger and stronger. The training is adaptable for both a functional fitness or CrossFit gym, or traditional club gym.

➼ 5 days/week online training program with 70 minute sessions
➼ Advanced bodybuilding concepts with simple short and light conditioning each day
➼ Wide variety of more complex hypertrophy methods adapted to functional movements
➼ Undulating periodization (non linear and constantly changing stressors)
➼ Targeted training splits such as legs, chest, back and bicep, chest and tricep, shoulders and arms
➼ Compound, isolation, and unilateral movements
➼ Optional active recovery and regen workouts to promote healing on the "off days"
➼ Personal coaching, guidance, and additional education in our "Muscle Anarchy" Private facebook group
➼ Minimal equipment required. Barbell, dumbbells, pull up bar and bands. Adaptable for a Crossfit, garage, or club gym
➼ Appropriate for Intermediate to advanced athletes

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Get Shredded At Home
(Home Cooked Gains) 

This program is designed to be done with 2 dumbbells. Any weight between 10-50 lbs, heavier and lighter can be accommodated. This program can be done inside of your traditional “globo” gym or from the comfort of your own home, all you need is a couple of dumbbells. 

➼ Minimal Equipment Needed
➼ All workouts less than 40 minutes
➼ Total body training each day that includes upper and lower body movements
➼ Appropriate for all ability levels
➼ Perfect for building a foundational base of new muscle, athletes coming off of injury or surgery or anyone looking to re-build framework
➼ Nutrition, supplement, lifestyle and training guidance included
➼ Easy to combine with other training methods on the off days
➼ Adaptable for a CrossFit gym, garage or hotel gym, or club gym
➼ Great for traveling or as an extra short workout

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The 100 Ten Minute Hypertrophy Finishers that Crush
(The Garnish from Hell) 

This book is a collection of the nastiest and most effective 10 minute hypertrophy workouts that force muscle to grow. The workouts are designed to be done with athletes that are looking to combine some hypertrophy work with their current program, have limited time, or travel on the road in hotel gyms. They can be executed at the end of your current training session as a 'Finisher" or as a stand alone workout combining 2-3 finishers. Short, effective and fun these workouts are broken down by body part and function making it easy to quickly select and target appropriate finishers based on needs.

➼ 100 Ten minute workouts targeting specific muscle group and movement functions
➼ Collection of short, effective, challenging and fun mini workouts to make muscles grow
➼ Great for targeted weakness work, injury prevention or extra hypertrophy training
➼ Easy to combine with CrossFit sessions or other training methods
➼ Great for traveling or as an extra short workout
➼ Lighter weight, complexes and bands utilizing reps to failure, complexes and tempo training with functional movements
➼ Minimal equipment including bands, barbell, pull up bar and dumbbells
➼ Adaptable for a CrossFit gym, garage or hotel gym, or club gym
➼ Appropriate for all ability levels

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