BEAR ASSAULT
TRANSFORMATION PROGRAM
SUMMARY
CONCEPT: This is our premiere body transformation program, that when violently executed you will experience both a gain in muscle/strength and decrease bodyfat. The program consists of three (3) x four (4) week phases – lasting a total of 12 weeks. The days alternate between full body strength/conditioning and running/cardio, with training days increasing/recovery decreasing from phase to phase – your body will be forced to adapt.
Bear Assault Phase 1 is our first beginner program with two (2) full body and running days per week, a solid introduction to full body training and building a base for higher training volumes. The point of training is to get better not injured – take the time to build to the advanced three (3) full body and running days per week in Bear Assault Phase 3. All primary lifts are incorporated throughout the program, starting with the basics in the first phase with increased variety as the program progresses.
Supersets, giant sets, chippers, METCONs, and circuits galore are sprinkled throughout making this program both challenging and fun. Running/cardio days consist of tempo runs, intervals, and endurance runs. Written in the COVID era, this program can be easily executed in a decent garage gym.
INTENT: Body transformation, lose body fat, increase muscle/strength, increase speed and endurance (lighter is faster)
EQUIPMENT NEEDED: Decent garage gym – squat rack, barbell, plates (bumper preferred), dumbbells, kettlebells, alternate means of cardio (rower/assault bike)
LENGTH/FREQUENCY: 12 weeks, 4-6 days per week
DESIGN: Days alternate between full body strength and running/cardio. Each phase (4 week period) has a set number of full body and run days which increase from phase to phase while recovery days decrease:
Phase 1: 2 Full Body Days, 2 Running/Cardio Days, 2 Active Recovery, 1 RestPhase 2: 2/3 Full Body Days, 2/3 Running/Cardio Days, 1 Active Recovery, 1 RestWeeks alternate with either 2 FB / 3 Run or 3 FB / 2 RunPhase 3: 3 Full Body Days, 3 Running/Cardio Days, 1 Rest
EXPERIENCE LEVEL: Beginner (Phase 1), Moderate (Phase 2), Advanced (Phase 3)
NAME SIGNIFICANCE: After packing on weight and hibernating for an extended period, it is time for the bear to assault.
SCHEDULE
PHASE 1
Monday: Full Body & Conditioning
Tuesday: Run Day
Wednesday: Active Recovery
Thursday: Full Body & Conditioning
Friday: Run Day
Saturday: Active Recovery
Sunday: Rest Day
PHASE 2
Monday: Full Body Supersets & Conditioning
Tuesday: Sprints / Intervals
Wednesday: Full Body Barbell & Conditioning
Thursday: Active Recovery
Friday: Tempo Run
Saturday: Full Body Supersets & Conditioning
Sunday: Rest Day
*Supersets & barbell days rotate each week. Running days alternate between tempo, distance, interval, and sprint days.
PHASE 3
Monday: Full Body Supersets & Conditioning
Tuesday: Tempo Run
Wednesday: Full Body Barbell & Conditioning
Thursday: Sprints / Intervals
Friday: Full Body Supersets & Conditioning
Saturday: Distance Run
Sunday: Rest Day
*Supersets & barbell days rotate each week, running day focus remain constant.
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BEAR ASSAULT WEEK 1
Bear Assault W1D1
Full Body + Conditioning⠀⠀⠀⠀
⠀⠀⠀⠀⠀
STRETCH
5 minutes: legs, back, shoulders
WARMUP
Choose 1:⠀⠀
Run 1 mile / Row 2 km / Bike 100 Cal
or 10 minutes low impact cardio
STRETCH x 2
5 minutes: legs, back, shoulders
FULL BODY
20 Knee Tucks or 100 Situps
– Record number of sets/time to complete
Bench Press: 3×10
Back Squat: 3×10
Deadlift (light): 3×10
O/H Press: 3×10
Upright Row: 3×10
DB Curls: 4×15
Skullcrushers: 4×15
CONDITIONING
E2MOM for 16 Minutes
1st Minute Max Cal/Reps Choose 1:
Bike / Row / DU / Burpees / Box Jumps
2nd Minute: Rest
⠀⠀⠀⠀⠀⠀
COOL DOWN⠀⠀⠀⠀⠀⠀⠀⠀⠀
Stretch 5 minutes
Bear Assault W1D2
Tempo Run
⠀⠀
STRETCH
5 minutes: legs, back, and shoulders
WARMUP⠀⠀⠀
3 Round Grind⠀⠀
5 Pullups
10 Pushups ⠀⠀
10 Sit-ups⠀
+Choose 1:
Run 400m / Row 500m / Bike 25 Cal⠀
⠀⠀⠀
STRETCH x 2⠀⠀
5 minutes: legs, back, and shoulders⠀
TEMPO RUN
Run 4 miles at your desired pace
Record time and how you feel
ALTERNATE EVENT
45 minutes of total cardio
Switch machines no more than once
⠀⠀⠀
COOL DOWN⠀⠀⠀⠀
Walk 400m⠀
Stretch 5 minutes⠀
Bear Assault W1D4
Full Body + Conditioning⠀⠀⠀⠀
⠀⠀⠀⠀⠀
STRETCH
5 minutes: legs, back, shoulders
WARMUP
Choose 1:⠀⠀
Run 1 mile / Row 2 km / Bike 100 Cal
or 10 minutes low impact cardio
STRETCH x 2
5 minutes: legs, back, shoulders
FULL BODY
20 Knee Tucks or 100 Situps
– Record number of sets/time to complete
Superset 1 – 3 Rounds
20 Pushups
10 DB Flies
Superset 2 – 3 Rounds
10 Pendlay Rows
10 S/A B/O Rows
Superset 3 – 3 Rounds
10 O/H Press
10 Upright Rows
Superset 4 – 3 Rounds
15 Air Squats
10 Lunges E/L
Superset 5 – 4 Rounds
15 DB Curls
15 DB Tricep Extensions
CONDITIONING
E2MOM for 16 Minutes
Odd: 7 Burpees
Even: 7 KBS
⠀⠀⠀⠀⠀⠀
COOL DOWN⠀⠀⠀⠀⠀⠀⠀⠀⠀
Stretch 5 minutes
Bear Assault W1D5
Sprint Day
⠀⠀
STRETCH
5 minutes: legs, back, and shoulders
WARMUP⠀⠀⠀
3 Round Grind⠀⠀
5 Pullups
10 Pushups ⠀⠀
10 Sit-ups⠀
+Choose 1:
Run 400m / Row 500m / Bike 25 Cal⠀
⠀⠀⠀
STRETCH x 2⠀⠀
5 minutes: legs, back, and shoulders⠀
SPRINT
Choose 1:
Run: 2 x 800m, 4 x 400m, 6 x 200m
Row: 2 x 1km, 4 x 500m, 6 x 250m
Bike: 2 x 50, 4 x 30 Cal, 6 x 15 Cal
Rest time = iteration’s sprint time
These are sprints – go as hard as you can
Record fastest and slowest times
FINISHER
100m Walking Lunges
⠀⠀⠀
COOL DOWN⠀⠀⠀⠀
Walk 400m⠀
Stretch 5 minutes⠀