From John's face book group
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John- Side note MY personal favorite is program 18
Program X - This is a combination of bodybuilding and powerlifting. You will be training for rate of force development as well as maximal strength on top of building muscle for the stage or platform.
2 – 12 weeks of Continued Battering: Very similar to Program 1, waving in volume but intensity is high. Balanced towards growing your entire body with new exercises introduced at the same sequencing. Dave Tate said this is the hardest one he did.
3 - Retired this program
4 – Indomitable: BANDS, BANDS, and more BANDS. Starting at Week 4, you will ramp band tension through Week 9 on both Leg Press and Bench Press. Still cranking at 4 days a week, you will need the rest days to recover.
5 - Retired this program
6 - Retired this program
8 – Embrace Insanity: No waving of volume in these 12 weeks, it will remain high throughout. In weeks 1-4 and 9-12 you will be training 4 days per week, weeks 5-8 will be 5 sessions. Bands are 1 week on and one week off, very similar to Creeping Death as you will see strength increases and bigger pumps. All I can say is beware of workout 1, you better want greatness to finish this one. John also introduces you to Grip4orce, your arms will thank him!
9 – Muscular Demolition: Plain and simple, if you want to get huge, this program is for you. Tons of chain work (you are welcome to use reverse bands as great replacement) and lots of detail as to why they work for building both strength and size. A second chest/shoulder day each week, plus crazy supersets for arms for massive pumps and high rep chain deads that you will not forget. NOTE: Retired now.
10 – The Devourer: Your first taste of 7 days a week training if you want. The 4 foundation days, then pump days for chest/shoulders, back and legs. You better be nailing Peri-workout nutrition to guarantee growth because this program isn’t for the faint of heart.
11 – The Incinerator: Again more options with 7 training days per week, if you are limited to 5 or 6 days, then you can base your pump days on your weak bodyparts. There is also an option for a 2nd arm day for those wanting to look like Lee Priest.
12 – The Particle Smasher: My chest, hams and quads grew like crazy on this program. A great mix of squat bars, chains, bands and hard f*&%ing work. You can truly customize this program to fit your needs for improving your physique.
13 – Doomsday: I’m just gonna leave you with the intro to this program, “this is designed to get you so big people puke when they see you wearing a tank top.” There will be workouts that cripple you, your body will adapt and you will get better….that is a promise. If you are in to extreme hamstring pain, John lets you meet Leg Curl Isotension, it will be the longest 60 seconds of your life. This program was built to get John on Stage at Master’s Nationals in 2013.
14 – Honey Badger: Coming off Master’s Nationals, this was built to crush anything John thought was possible by the human body. If you think you know what pain tolerance is, occlusion training is added in and holy smokes does this light you up. New pump day routines are offered here too, to give you more ideas on your non-base days.
15 – The Executioner: The Tom Platz inspired program…….you’ve seen the videos, read some of the workouts, now it’s time to put those principles into play. John said he was ready to push when he wrote this program and it does not disappoint. Iso holds on hacks and leg extensions, manual resistance chest flyes, ultra-high rep T-bar and banded tibialis work are some fun new additions.
16 – Thanos: You will notice some serious thought put into High Intensity Technique Waving in Thanos (forced reps, partials, drop sets, iso holds, occlusion training and Challenge sets). Training hard but with intelligence and purpose, the Mountain Dog way.
18 – The Beyonder: Tons of back and chest/shoulder work starting at week 3 because John pulls out the direct arm day to push volume on the pump days to 21 work sets for both back and chest. You will be surprised at how well your arms actually grow with a slight break from them. Great for really packing on mass to your torso.
19 – Ares: Piggy Backing off The Beyonder, this program has the same intensity and set up because the previous worked so well for our clients. Challenge sets, iso holds, rack pulls and more are things you have to look forward too."
Descriptions of the rest are "the showstoppa" take on his programs
Gamma bomb is moderate frequency but really high intensity and density. Two 6 week blocks with 2 week deload in the middle
Taskmaster is very high frequency. 4 week blocks with each block focusing the frequency on a certain muscle group. Only run this on a bulk.
Program x is a ton of high end strength work
Onslaught is shorter workouts with lots of density. 45 min workouts based on 4 week blocks for frequency.
28 days is 28 days straight if brutal bullshit
Omega sentinel was originally aimed at women with emphasis on glutes, shoulders and back width but John has said it will work just the same for men wanting to hit those as weak points.
Carnage was created to help bring up legs for those that it's a weak point.
12 weeks of pain and suffering is built upon waves for volume up and down and you build intensity across the 12 weeks and really ramp intensity as volume goes down to be ready when volume goes back up.
The sentinel is 14 weeks high frequency. 6 days a week and a real ball buster. 3 body part phases. Honestly only run this on a bulk.
Gauntlet- 12 weeks with frequency up to 3x per week. Emphasis on whole program is bringing up weak points. Intensity is based on RPE like most of his 2.0 programs.
Creeping death is 12 weeks with focus on upper body. Not a high frequency program like the 2.0 programs but is stupid volume and intensity and high density. Also lots of focus on shape of muscle.
Arnold classic has really high intensity, vune and frequency are waved in and out and focus is on chest, back and abs
Annihilation wave can be 4-6 days a week, your choice. A true bulking program with focus on recovery to train more and more.
Omega beam can be used pre contest or off season for mass building and can be between 4-7 days a week with the suggested focus of starting at 4 weeks and building over the 12 to be hitting 5,6,& even 7 days a week the last 2-3 weeks.
Team universe is a 12 week pre contest program and like all 1.0 programs is about intensity.
Program 5 impervious to pain waves volume in and out and uses lots of band work during the high volume middle block which is 6 weeks. 5 days a week
Program 6 wreck bodily havac ramps the volume and uses lots of band work during the high volume middle block and again as volume ramps down during the final two weeks. High volume is in middle block. 5 days a week. Very similar to program 5 but more band work.
Program 3 championship season- Ramos volume slowly up with a 3 or 4 week high volume phase and then back down. Intensity is very high and bands are used throughout especially on leg sessions.
Ok so this should help. If you have a question about a specific program, fire away.
