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Advanced Vergo

Vergo Training Program

A functional-strength program built on real pushing/pulling strength, shoulder stability, and honest conditioning across four sessions.

View Training Plan Program Overview
8
Weeks
4 days/week
Frequency
Functional Strength
Training Style
30–45 Min
Session
At A Glance

Weekly Schedule

MON
Day 1
Push & Chest
TUE
Day 2
Pull & Arms
WED
Rest
THU
Day 3
Shoulders & Traps
FRI
Day 4
Endurance & Abs
SAT
Rest
SUN
Rest
4 Training Days 30–45 Min / Session
Equipment
Bar or Rings Barbell Barbell or Dumbbell Bodyweight Cable Machine Dumbbell Jump Rope 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

Heart Seat

View Phase Details

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

4 Workouts In This Phase
Push & Chest
Monday · 40 min · 3 exercises
Push-Up
4 × 12 · 60s restRIR 3
Dip
3 × 10 · 75s restRIR 3
Bench Press
3 × 8 · 90s restRIR 3
Open Full Session
Pull & Arms
Tuesday · 40 min · 3 exercises
Inverted Row
3 × 10 · 60s restRIR 3
Chin-Up
3 × 8 · 90s restRIR 3
Dumbbell Bicep Curl
3 × 10 · 60s restRIR 3
Open Full Session
Shoulders & Traps
Thursday · 35 min · 3 exercises
Overhead Press
3 × 8 · 90s restRIR 3
Face Pull
3 × 12 · 60s restRIR 3
Pike Push-Up
3 × 10 · 60s restRIR 3
Open Full Session
Endurance & Abs
Friday · 30 min · 3 exercises
Jump Rope
Continuous
1 × 480s
Sprint Intervals
3 × 20s · 90s rest
Plank
3 × 45s · 45s rest
Open Full Session
Phase 2 · Weeks 5–8 Advanced

Marine Infiltrator

View Phase Details

Heavier loads, denser conditioning. Target RIR 2.

4 Workouts In This Phase
Push & Chest
Monday · 45 min · 3 exercises
Push-Up
4 × 15 · 45s restRIR 2
Dip
4 × 12 · 60s restRIR 2
Bench Press
4 × 6 · 120s restRIR 2
Open Full Session
Pull & Arms
Tuesday · 45 min · 3 exercises
Inverted Row
4 × 12 · 45s restRIR 2
Chin-Up
4 × 10 · 75s restRIR 2
Dumbbell Bicep Curl
4 × 12 · 60s restRIR 2
Open Full Session
Shoulders & Traps
Thursday · 40 min · 3 exercises
Overhead Press
4 × 6 · 120s restRIR 2
Face Pull
4 × 15 · 60s restRIR 2
Pike Push-Up
4 × 12 · 60s restRIR 2
Open Full Session
Endurance & Abs
Friday · 35 min · 3 exercises
Jump Rope
Continuous
1 × 600s
Sprint Intervals
5 × 20s · 75s rest
Plank
4 × 60s · 30s rest
Open Full Session
Program Overview

Why This Program Works
Philosophy

Push & Chest, Pull & Arms, Shoulders & Traps, and Endurance & Abs.

Physique Goal

Disciplined, controlled, and dependable.

Performance Goal

Real pushing/pulling strength, genuine shoulder stability, and work capacity.

How Progression Works

Bodyweight/dumbbell movements progress via harder variants and added load. Conditioning progresses by density.

This program is inspired by Vergo'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.