Welcome to the Carnage Training Program, where transformation begins. Below, you'll find our high-impact training program, specifically designed to help you achieve your fitness goals while enhancing your overall vitality. This program focuses on promoting weight loss, stimulating muscle growth, and naturally boosting testosterone levels—all essential components for building strength and muscle mass, energy, and a magnetic presence.

Let’s FU*KING GO!

Stage One

What You’ll Need

Equipment: A cable machine, kettlebell, and dumbbells.

Workout Plan

Duration: 45–55 minutes
Sets & Reps: 15 sets total; 8–10 reps per exercise
Rest: 30–60 seconds between sets, the whole point is to get a sweat on, so push yourself!

Exercises

Cable Lat Pulldown (Single-Arm)
- Setup: Attach a one-handed grip to the cable machine and set it above your head. Adjust the weight to a level where you can complete 8–10 reps.
- Execution: Sit on the floor, grab the grip, and pull down while keeping your back straight. Perform 8–10 reps on one side, then switch to the other. Slowly sit up and return the handle to its original position.
- Visual: An individual seated on the floor with one hand pulling the cable handle, focusing on controlled motion.
Cable Tricep Pulldown (Palm-Up and Palm-Down)
- Setup: Stand facing the cable machine and select a comfortable weight.
- Execution: Perform 8–10 reps of tricep pulldowns with your palm facing up. Switch to the other arm and repeat. Then, repeat the process with your palms facing down.
- Visual: A person standing upright, pulling the cable downward with focus on isolating the tricep.
Kettlebell Shoulder Shrug (Both Hands)
- Setup: Grab a kettlebell with both hands, arms fully extended, stand and complete an upright row.
- Execution: Row upward as high as possible, hold briefly, and then slowly lower them. Perform 8–10 reps.
- Visual: A lifter standing tall with a kettlebell, emphasising the shrugging motion.
Dumbbell Bicep Curls
- Setup: Hold a dumbbell in each hand with palms facing forward.
- Execution: Perform 8–10 reps of bicep curls, keeping your wrists slightly lower than your fists while curling. Focus on slow, controlled movement.
- Visual: A person curling dumbbells with elbows close to their sides, highlighting proper wrist positioning.
Close-Grip Push-Ups (Max Out)
- Setup: Place your hands close together beneath your chest in a push-up position.
- Execution: Perform as many push-ups as you can with good form, keeping your elbows tucked close to your body for maximum tricep engagement.
- Visual: A person in a push-up position, with hands close together and chest nearly touching the floor.

One set has now been completed!

Pro Tips

Maintain proper form for each exercise to prevent injury and maximise effectiveness.
Increase weights or reps as your strength improves over time.
Keep hydrated and stretch before and after your workout.

Stage Two - legs/butt

What You’ll Need

Equipment: A Squat rack.

Workout Plan

Duration: 25–35 minutes
Sets & Reps: 5 sets total 5–8 reps per exercise
Rest: 60–90 seconds between sets.

Exercises

Deadlifts

Setup: Use a barbell or heavy dumbbells. Stand with your feet shoulder-width apart, toes under the barbell or around the dumbbells.
Execution: Hinge at the hips and grip the barbell or kettlebell. Push through your heels as you lift the weight, keeping your back straight and chest up. Lower back down in a controlled motion. Perform 5–8 reps.
Visual: A person performing a deadlift with proper form, focusing on hip hinge and straight back alignment.

2. Squats

Setup: Use a barbell, dumbbells, or bodyweight. Stand with your feet slightly wider than shoulder-width apart, toes pointing slightly outward.
Execution: Lower your body by bending your knees and pushing your hips back, keeping your chest upright. Go as low as comfortable, then push back up through your heels. Perform 5–8 reps.
Visual: A person performing a squat with a barbell across their shoulders or holding dumbbells, showing proper depth and upright posture.

Stage Three

Add-On Workouts to Supercharge Your Routine

1. Chest Focus: The Power Press Circuit

Incline Dumbbell Press: 3 sets of 10-12 reps. Use a bench set to a 30–45-degree incline to target the upper chest.
Push-Up Variations: Perform 3 sets of 12-15 reps. Alternate between wide-grip, diamond, and explosive push-ups.
Cable Chest Fly: 3 sets of 12-15 reps. Set the cable machine handles at shoulder height, squeeze your chest at the peak of each rep.
Chest Dips: 3 sets to failure. Focus on leaning forward to emphasise the chest.

2. Shoulder Blast: The Overhead Dominator

Overhead Press: 3 sets of 8-10 reps. Use dumbbells or a barbell, keeping your core tight and pressing overhead.
Lateral Raises: 3 sets of 12-15 reps. Keep your arms slightly bent and raise dumbbells to shoulder height.
Front Raises: 3 sets of 12-15 reps. Hold dumbbells or a plate and lift straight in front of you.
Face Pulls: 3 sets of 12-15 reps. Use the cable machine with a rope attachment to target the rear deltoids.

3. Back Builder: Lats and Traps Supreme

Pull-Ups or Lat Pulldowns: 3 sets to failure or 10-12 reps. Focus on controlled movement to fully engage the lats.
Barbell Rows: 3 sets of 8-10 reps. Maintain a flat back and pull the bar towards your waist.
T-Bar Rows: 3 sets of 8-10 reps. Add plates to the bar and pull towards your chest, squeezing your shoulder blades together.
Dumbbell Shrugs: 3 sets of 12-15 reps. Hold heavy dumbbells and shrug your shoulders towards your ears.

4. Abs Attack: Core Crusher

Plank Holds: 3 sets of 60 seconds. Focus on keeping your body straight and core tight.
Bicycle Crunches: 3 sets of 20 reps per side. Alternate elbow-to-knee movements with control.
Leg Raises: 3 sets of 12-15 reps. Keep your lower back pressed to the ground and lift your legs straight up.
Russian Twists: 3 sets of 20 reps per side. Hold a weight plate or medicine ball for added resistance.

These targeted add-ons are designed to complement our main routine. Mix and match based on your goals, or rotate through the workouts for balanced strength and definition. Crush it!

Conclusion: Keep Pushing for Growth and Vitality

Congratulations on completing our HBC workout routine! Remember, consistent effort is key to achieving and surpassing your fitness goals. To ensure continued progress, don’t shy away from adding weight to your exercises over time. Progressive overload challenges your muscles, stimulates growth, and helps you break through plateaus. Whether it’s heavier dumbbells, a bigger kettlebell, or increased resistance on the cable machine, gradual increases keep your workouts effective and engaging.

This program not only encourages weight-loss but builds strength and endurance but also has profound benefits for testosterone levels—a cornerstone of male health. Regular strength training, especially compound movements like deadlifts, squats, and pull-ups, can naturally boost testosterone, leading to improved energy, better muscle recovery, enhanced libido, and overall vitality. Combine this with a nutrient-rich diet and sufficient rest, and you’re setting yourself up for peak performance in the gym and beyond.

Remember, fitness is a journey, not a destination. Keep striving, stay consistent, and embrace the incredible mental and physical benefits that come with a disciplined workout routine.

More weights, more dates!

ANARCHY

A LITTLE

COACHING

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