Thanos is a previously unreleased John Meadows program. It is a great follow-up to the Ares program (with a couple of weeks of light training in-between).

As we have added various high intensity techniques, one thing that I have observed anecdotally, with others and myself, is that the first week is pretty brutal, the second your body adjusts to it a bit, and sometimes the 3rd week might be a bit too much to employ the exact same technique again.

I have built this program with that in mind, emphasizing various techniques for small waves. The reason why I put so much thought into these high intensity techniques is that I really believe they are the difference makers that will take you from good to awesome.

High Intensity Technique Waving
Week 1 and 2 – Emphasis on forced reps and partials
Week 3 and 4 – Emphasis on drop sets and iso holds
Week 5 and 6 – Emphasis on occlusion training
Week 7 and 8 – Emphasis on forced reps and partials
Week 9 and 10 – Emphasis on drop sets and iso holds
Week 11 and 12 – Emphasis on occlusion training

Challenge sets are done in weeks 1, 3, 5, 7, 9, and 11

Band work is sprinkled into the program at various points.

Chains are optional and there are opportunities for you to use them as well, if you are as big of a chain
fan as I am.

This is a 4-7 day week program. If you have mastered the art of peri-workout nutrition it can be up to 7
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 limited to a 5 day split, select the body part that is weakest to do twice.

If you are limited to 6 days, select the top 2 weaknesses you have.

If your arms are your weak point, you can repeat the workout twice. Arm workouts are done to be more
pump-inducing in nature, and not so heavy. Multiple heavy arm workouts will likely result in beat up
tendons and ligaments based on what I have seen over the years.

We are going to ramp up volume over the first 2 weeks and do a lighter week at the end of the 12 weeks.
Most folks then do some pretty light training for 1-2 weeks before going to the next program.

Let’s get to work!

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