Total Body Sabotage: Blast Plateaus, Get Big & Strong, Fast!

Type: Split
Level: Beginner
Days per week: 4 days
Sex: Male & Female

This April the likes of , Joe Manganiello and Sam Worthington will star in the action-thriller Sabotage playing elite DEA task force agents. This collection of actors makes a convincing case of looking the part of a specialized team charged with kicking butt and taking names.

Strong, muscular and athletic are the prerequisites for a job (the actual job) like that. What good is it to just look big, lean and strong if you can’t do anything with it? Tailoring a workout program around more functional goals and techniques will not only improve performance and practical applications but is also guaranteed to build some serious muscle and strength as a nice immense side effect.

Do not fret; the program below is not all utilitarian in nature. Some moves are for strength, some are for function and others are for packing on good ole fashioned muscle to balance out your physique for one awesome finished product.

Day 1

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Barbell deadlift

Warm-Up Sets: 2x12 Work Sets: 4x4-8

Barbell bench press - medium grip

Warm-Up Sets: 2x12 Work Sets: 4x4-8

Upright barbell row

Warm-Up Sets: 1x8 Work Sets: 3x6

Incline bench pull

Work Sets: 3x10-12

Hanging leg raise

#Superset1 Work Sets: 3x15

Decline crunch

#Superset1 Work Sets: 3x15

Day 2

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Freehand jump squat

Warm-Up Sets: 1x10 Work Sets: 3x10-12

Barbell hack squat

Warm-Up Sets: 1x12 Work Sets: 4x4-8

Dumbbell rear lunge

Work Sets: 3x10

Barbell curl

#Superset1 Work Sets: 3x4-8

Close-grip barbell bench press

#Superset1 Work Sets: 3x4-8

Day 3 - rest day

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No exercises

Day 4

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Seated barbell military press

Warm-Up Sets: 2x8 Work Sets: 3x6-8

Pullups

Warm-Up Sets: 1x8 Work Sets: 3x8-12

One-arm dumbbell row

#Superset1 Work Sets: 4x8-12

Incline dumbbell press

#Superset1 Work Sets: 4x8-12

Pushups

Work Sets: 3x10-20

Side lateral raise

Work Sets: 3x8-12

Cable crunch

#Superset2 Work Sets: 3x15

Decline reverse crunch

#Superset2 Work Sets: 3x15

Day 5

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Front barbell squat

#Superset1 Work Sets: 4x8-12

Freehand jump squat

#Superset1 Work Sets: 4x8-12

Romanian deadlift

Warm-Up Sets: 1x12 Work Sets: 3x8-12

Front barbell squat

Work Sets: 3x8-12

Barbell lunge

Work Sets: 3х15-20

Alternate incline dumbbell curl

#Superset2 Work Sets: 4x6-12

Bench dips

#Superset2 Work Sets: 4x6-12

Decline reverse crunch

Work Sets: 3x15

Day 6 - rest day

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No exercises

Day 7 - rest day

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No exercises