Ares

• Never before Released MountainDog Program (officially #19 for you MD historians)
• This is the first time it is being released for total annihilation, BE READY!!
• We did NOT modify any of the writing, just made it look absolutely beautiful with updated formatting (Also available in old school Word format)
• This is the sequel to Beyonder and sets you up for a soon-to-be-released Thanos
• Things to look forward to:
  • Challenge sets
  • ISO holds
  • and serious amounts of rack pulls (if your low back is fragile, we can sub for Banded Hypers, Reverse Hypers or Good Mornings)

Ares possesses the typical powers of an Olympian, including superhuman strength, speed, agility, durability, reexes, and virtual immortality, though some of his powers are substantially greater than most other Olympians.

Like all Olympians, Ares is superhumanly strong, though far more so than the majority of his race. Among the Olympians, his physical strength is equaled only by his uncles, Neptune and Pluto, and is exceeded only by his father, Zeus, and his half-brother, Hercules. Ares’ body and metabolism generates almost no fatigue toxins during physical activity, granting him virtually inexhaustible superhuman stamina in all physical activities. Ares’ body is also highly resistant to physical injury. He can withstand great impact forces, energy discharges, temperature extremes, and falls from great heights without being injured. — Now on the falling from great heights thing, I’d probably avoid that!

As we did with The Beyonder, we will be adding more back and chest work starting at week 3, but taking out a direct arm day. We will add a few set of bis and tris on all chest/shoulder and back days. I think you are going to be pretty surprised with how well your arms do, largely in part to all the extra work they get on extra chest/shoulder and back days. Of course, your chest/shoulders and back will do great as well due to extra stimulation.

We will continue to use high intensity technique waving.
High Intensity Technique waving:

• Week 1 and 2 – Emphasis on drop sets and iso holds
• Week 3 and 4 – Emphasis on forced reps (both concentric and eccentric) and partials
• Week 5 and 6 – Rest/Pause sets
• Week 7 and 8 – Emphasis on forced reps (both concentric and eccentric) and partials
• Week 9 and 10 – Emphasis on drop sets and iso holds
• Week 11 and 12 – Rest/Pause sets

Challenge sets are sprinkled in to add even more intensity on occasion.

Band work is sprinkled into the program at various points as well. Using bands and chains are optional
as I realize not every gym is accommodating.

This is a 4-6 day a week program. If you have mastered the art of peri-workout nutrition, it can be up to
6 sessions due to your recovery. You will notice the optional sessions on here. The extra volume is done
in a way to not hurt you or tear up your joints. Remember that every time you train hard, you create an
anabolic opportunity for the muscle provided you feed it correctly. The lighter days will not change, FYI.

You will get new routines for all the heavy days each week as usual.

If you are doing 4 days a week, you simply do the base three days, and also do anything else you want
to do twice.

If you are doing a 5 day split, you can do two optional days.

If you are able to do 6 days, you will do everything twice!

Do not add heavy arm days in on top of how this is designed. You will get plenty of arm work. Multiple
heavy arm workouts will likely result in beat up tendons and ligaments based on what I have seen over
the years anyway.

Here is one way to set it up the 6 day plan:

• Sat – Legs (heavy)
• Sunday – Chest/Shoulders/tris (heavy)
• Monday – Back/Bis (heavy)
• Tuesday – Legs (optional)
• Wednesday – Chest/Shoulders/Tris (optional)
• Thursday – Back

** If you wanted to do only 5 days and no extra legs, you could turn Tuesday into an off day as an example

Let’s get to work!

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