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Advanced Tanktop Master

Tanktop Master Training Program

A hypertrophy split — Chest/Shoulders, Back, Agility/Endurance, Legs, and Arms — across five sessions.

View Training Plan Program Overview
10
Weeks
5 days/week
Frequency
Hypertrophy
Training Style
35–50 Min
Session
At A Glance

Weekly Schedule

MON
Day 1
Chest & Shoulders
TUE
Day 2
Back
WED
Day 3
Agility & Endurance
THU
Rest
FRI
Day 4
Legs
SAT
Day 5
Arms
SUN
Rest
5 Training Days 35–50 Min / Session
Equipment
Agility Ladder Barbell Bench Bodyweight Dumbbell Jump Rope Lat Pulldown 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 1–5 Advanced

Tank Topper Army

View Phase Details

Establishing the split — controlled volume, full recovery (target RIR 3).

5 Workouts In This Phase
Chest & Shoulders
Monday · 45 min · 3 exercises
Bench Press
4 × 8 · 90s restRIR 3
Dumbbell Fly
3 × 12 · 75s restRIR 3
Dip
3 × 10 · 75s restRIR 3
Open Full Session
Back
Tuesday · 40 min · 3 exercises
Pull-Up
4 × 8 · 90s restRIR 3
Barbell Row
4 × 8 · 90s restRIR 3
Lat Pulldown
3 × 10 · 75s restRIR 3
Open Full Session
Agility & Endurance
Wednesday · 35 min · 3 exercises
Agility Ladder Drills
4 × 25s · 60s rest
Sprint Intervals
4 × 20s · 90s rest
Jump Rope
Continuous
1 × 480s
Open Full Session
Legs
Friday · 40 min · 3 exercises
Barbell Back Squat
4 × 8 · 90s restRIR 3
Bulgarian Split Squat
3 × 10 each side · 75s restRIR 3
Broad Jump
3 × 6 · 90s rest
Open Full Session
Arms
Saturday · 35 min · 3 exercises
Dumbbell Bicep Curl
3 × 10 · 60s restRIR 3
Close-Grip Bench Press
3 × 8 · 90s restRIR 3
Dip
3 × 12 · 60s restRIR 3
Open Full Session
Phase 2 · Weeks 6–10 Advanced

S-Class Rank 14

View Phase Details

Higher volume and density. Target RIR 2.

5 Workouts In This Phase
Chest & Shoulders
Monday · 50 min · 3 exercises
Bench Press
5 × 6 · 120s restRIR 2
Dumbbell Fly
4 × 12 · 60s restRIR 2
Dip
4 × 12 · 60s restRIR 2
Open Full Session
Back
Tuesday · 45 min · 3 exercises
Pull-Up
5 × 6 · 120s restRIR 2
Barbell Row
5 × 6 · 120s restRIR 2
Lat Pulldown
4 × 12 · 60s restRIR 2
Open Full Session
Agility & Endurance
Wednesday · 40 min · 3 exercises
Agility Ladder Drills
5 × 30s · 45s rest
Sprint Intervals
6 × 20s · 75s rest
Jump Rope
Continuous
1 × 600s
Open Full Session
Legs
Friday · 45 min · 3 exercises
Barbell Back Squat
5 × 6 · 120s restRIR 2
Bulgarian Split Squat
4 × 12 each side · 60s restRIR 2
Broad Jump
4 × 6 · 75s rest
Open Full Session
Arms
Saturday · 40 min · 3 exercises
Dumbbell Bicep Curl
4 × 12 · 60s restRIR 2
Close-Grip Bench Press
4 × 6 · 105s restRIR 2
Dip
4 × 15 · 45s restRIR 2
Open Full Session
Program Overview

Why This Program Works
Philosophy

Chest & Shoulders, Back, Agility & Endurance, Legs, and Arms.

Physique Goal

Massive, dedicated, and disciplined.

Performance Goal

Real muscular mass, maximal strength, and complete physique development.

How Progression Works

Compound lifts progress by load. Isolation work progresses by volume.

This program is inspired by Tanktop Master's fictional strength and abilities, adapted into realistic, science-based training. Fictional feats aren't achievable — this program targets real, measurable improvements in strength, conditioning, and physique. Results depend on genetics, consistency, nutrition, and recovery, and typically take months, not weeks. Scale every exercise to your own level.