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.

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

Dumbbell Anarchy
(Quarantine Pump) 

This is that “raw waking up in the morning with not a lot of time” workout. Here is the “on the road and trying to train” workout. this is for the basement hungry, early grinder, dumbbell slamming animal that is perfecting their body in their own underground laboratory.

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.

Most of these workouts will have a Hypertrophy Pairing. Think of this as the main course of a meal. After that, making sure you're nice and PUMPED, the dessert is provided in the Hypertrophy Pairing. A perfect solution for fat loss and muscle gain.

This program is for all levels. All athletes looking to rebuild themselves, heal injuries, or fortify joints stand to benefit from the training. The program is as much rehabilitative as it is for gaining muscle mass and getting lean.

➼ 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
➼ For athletes looking to rebuild themselves, heal injuries, or fortify joints stand to benefit from the training
➼ Designed to be the main focus of a workout program 
➼ Adapted for people to do at home 

Muscle Anarchy Olympia
(Full Access)

Muscle Anarchy
Muscle Anarchy Limited
Power Anarchy
Oly Anarchy
Dumbbell Anarchy
Buttz & Gutz
Muscle Mania
 

Maximum muscle hypertrophy meets functional fitness!

 Get big, hard, and strong while you preserve fitness, general physical capacity, and stay injury free.

(Olympia includes ALL of our daily programming tracks)

 Bodybuilders have very impressive physicality, but many of them are "Display Model Only!" CrossFitters have amazing athleticism and capacity, however, their physiques are non-remarkable respectively.

 With Muscle Anarchy Olympia, we bridge the gap between aesthesis and performance. If you are looking to put on size and maximize your muscularity without abandoning fitness, this is the last program you will ever need. If you are sick and tired of getting injured and feeling defeated at the gym, look no further. Look, feel, and perform the best you ever have with Muscle Anarchy Olympia.

 In this program we combine functional movements, advanced hypertrophy training principals and anabolic conditioning workouts to get you imposing physicality and peak fitness with less risk of injury. Here are the advantages of the program: - Includes ALL of our daily programming track + access to any new track we create Muscle Anarchy limited Olympic Anarchy Power Anarchy Buttz and Gutz Put on muscle fast and achieve your best aesthetics Maintain fitness and capacity while getting huge Reduce risk of injury by fortifying joints and improving orthopedic integrity. HEAL YOURSELF! Simple, fun, effective, and safer functional fitness workouts Access to the most cutting edge hypertrophy principals adapted for CrossFitters Suited to any ability level Suitable for men and women So effective it will make you want to "slap yo mamma!"

 Here is what you need: Any abliity level welcome 1 hour workouts, 5 days a week (Programmed Monday - Friday) Weekend Regneration / Active Recovery programming Barbell, dumbbells and some bands. Easy to do in a CrossFit gym, club gym, or at home Always better with a training buddy who wants to get big too Stop lollygagging and start smashing, your training is re-born now!

➼ 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

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

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

THUNDRCUTZ
(The Competitor's Blueprint) 

This our most in-depth program to date and exactly what Dave followed on his road to qualifying or Nationals. No guesswork - we've mapped out your workouts, how you should eat, and how you should recover. All of this is backed by SCIENCE - no magic tricks and BS, just GAINS.

➼ Depletion and Hypertrophy workouts
➼ Full nutrition protocol
➼ Tips and Tricks to stoke your metabolism
➼ Appropriate for all ability levels
➼ Designed to help you get shredded while maintaining muslce mass
➼ Nutrition, supplement, lifestyle and training guidance included
➼ Adaptable for a CrossFit gym, garage, hotel gym, or club gym

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