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Muhammad Avdol

Egypt

A seasoned Stand user with military-grade fitness and battlefield experience. Avdol's program is functional strength for real combat powerful, practical, and built for endurance under pressure.

8 Weeks 4 days/week Advanced Functional Strength
Train Like Muhammad Avdol
Muhammad Avdol
Muhammad Avdol Training Program

Training Progression

01
Advanced 4 Weeks
Stardust Crusaders
02
Advanced 4 Weeks
Magician's Red
At A Glance

Weekly Schedule

MON
Day 1
Agility & Speed
TUE
Day 2
Upper Body Push
WED
Rest
THU
Day 3
Legs
FRI
Day 4
Upper Body Pull
SAT
Rest
SUN
Rest
4 Training Days 35–45 Min / Session
Equipment
Agility Ladder Barbell Barbell or Dumbbell Bench Bodyweight Cable Machine Parallel Bars Pull-up Bar Track or Open Space
The Complete Plan

Training Plan

Every phase, every session, every exercise — expand a day to see the full prescription.

Phase 1 · Weeks 1–4 Advanced

Stardust Crusaders

View Phase Details

Building the base — controlled loads, full recovery (target RIR 3).

4 Workouts In This Phase
Agility & Speed
Monday · 35 min · 3 exercises
Agility Ladder Drills
4 × 25s · 60s rest
Broad Jump
3 × 6 · 90s rest
Sprint Intervals
4 × 20s · 90s rest
Open Full Session
Upper Body Push
Tuesday · 40 min · 3 exercises
Bench Press
4 × 8 · 90s restRIR 3
Overhead Press
3 × 8 · 90s restRIR 3
Dip
3 × 10 · 75s restRIR 3
Open Full Session
Legs
Thursday · 40 min · 3 exercises
Barbell Back Squat
4 × 8 · 90s restRIR 3
Bulgarian Split Squat
3 × 10 each side · 75s restRIR 3
Pistol Squat
Assisted variation acceptable
3 × 5 each side · 90s restRIR 3
Open Full Session
Upper Body Pull
Friday · 35 min · 3 exercises
Barbell Row
4 × 8 · 90s restRIR 3
Chin-Up
3 × 8 · 90s restRIR 3
Face Pull
3 × 12 · 60s restRIR 3
Open Full Session
Phase 2 · Weeks 5–8 Advanced

Magician's Red

View Phase Details

Heavier loads, denser work. Target RIR 2.

4 Workouts In This Phase
Agility & Speed
Monday · 40 min · 3 exercises
Agility Ladder Drills
5 × 30s · 45s rest
Broad Jump
4 × 6 · 75s rest
Sprint Intervals
6 × 20s · 75s rest
Open Full Session
Upper Body Push
Tuesday · 45 min · 3 exercises
Bench Press
5 × 6 · 120s restRIR 2
Overhead Press
4 × 6 · 120s restRIR 2
Dip
4 × 12 · 60s restRIR 2
Open Full Session
Legs
Thursday · 45 min · 3 exercises
Barbell Back Squat
5 × 6 · 120s restRIR 2
Bulgarian Split Squat
4 × 12 each side · 60s restRIR 2
Pistol Squat
Assisted variation acceptable
4 × 6 each side · 75s restRIR 2
Open Full Session
Upper Body Pull
Friday · 40 min · 3 exercises
Barbell Row
5 × 6 · 120s restRIR 2
Chin-Up
4 × 10 · 75s restRIR 2
Face Pull
4 × 15 · 60s restRIR 2
Open Full Session
Program Overview

Why This Program Works
Philosophy

Agility & Speed, Upper Body Push, Legs, and Upper Body Pull.

Physique Goal

Athletic, composed, and dependable.

Performance Goal

Real agility, gym-based pressing/pulling strength, and balanced lower-body development.

How Progression Works

Barbell/dumbbell lifts progress by load. Agility work progresses by density.

Training Philosophy

How Muhammad Avdol Trains

Avdol trains like a real athlete — sharp agility work, honest gym strength, and balanced leg development. Four sessions, no shortcuts.