SEBASTIAN STAN, DUMBBELL

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ABOUT THE PROGRAM

Train Like the Winter Soldier
This 9-week program blends intensity with smart design, inspired by how Sebastian Stan trained for the Winter Soldier role. With three progressive phases, it delivers serious results. Whether you're a beginner building a foundation or a seasoned athlete chasing peak performance. The weekly split balances heavy strength work, high-rep hypertrophy, focused arm and core training, and optional cardio finishers to enhance endurance, power, and definition from head to toe.

🛠️ PROGRAM STRUCTURE
Day 1: Lower Body (Heavy)
Start the week with heavy lower-body exercises that build strength and power. Focus on dumbbell squats, deadlifts, and lunges with tempo work to increase muscle size and lower body stability.
Day 2: Upper Body (Heavy)
Strengthen your upper body with heavy dumbbell presses, rows, and shoulder work. Tempo-controlled movements and unilateral exercises help maximize upper body muscle engagement and growth.
Day 3: Arms, Abs, & Cardio
Target your arms and core with a mix of curls, tricep extensions, and ab work. End the day with steady-state cardio to enhance endurance and promote fat loss while maintaining muscle mass.
Day 4: Lower Body (High Rep)
Switch to high-rep lower-body exercises with dumbbell squats, lunges, and glute bridges. The focus here is on muscle endurance and hypertrophy to fully fatigue your legs and glutes with lighter weights and higher reps.
Day 5: Upper Body (High Rep)
Increase upper-body muscular endurance with high-rep work, including shoulder presses, rows, and flyes. Incorporate bodyweight movements like push-ups and reverse flyes to fully challenge your upper body.
Day 6: Optional Abs & Cardio
Wrap up your week with optional ab and cardio work. Choose from a variety of exercises like reverse crunches and bicycle kicks, combined with intense cardio intervals to improve conditioning and burn fat.

🚀 PROGRAM HIGHLIGHTS
+ Inspired by: Seb’s exact training
+ Powered by: Zercher squats, KB swings & kickstand RDLs for real-world strength
+ Structured with: Built-in progressions so gains never plateau
+ Engineered for: Bodybuilding precision meets superhero functionality

You want the Winter Soldier’s edge? Earn it: SEBASTIAN STAN DB PROGRAM!

DAY 1 BREAKDOWN:

🔍 Lower Body (Heavy Load) Winter Soldier didn’t skip leg day and neither should you. This lower-body session builds a bulletproof base with tempo lifts, unilateral control, and explosive hip-driven power.

 🧘 A BLOCK: Activation / Mobility
A1: Squat to Reach – Full-body activation with hip opening
A2: Hip 90/90 Stretch – Unlock internal/external hip rotation
A3: Inverted Hamstrings – Dynamic hamstring activation with balance
🟢 Purpose: Prep joints and activate the posterior chain for heavy work.

⚡️ B BLOCK: Power Primer
B1: Dumbbell Swings – Explosive hip drive and conditioning
🟢 Purpose: Fire up the glutes and hamstrings before loading heavier.

💪 C BLOCK: Bilateral Strength Builder
C1: Goblet Squat (Tempo 3-1-1-0) – Deep, controlled reps with max tension
🟢 Purpose: Increase strength and muscle control in quads, glutes, and core.

💥 D BLOCK: Posterior Chain + Stability
D1: Kickstand RDL (Tempo 3-0-1-0) – Hamstrings, glutes, and single-leg stability
🟢 Purpose: Strengthen the hinge and correct asymmetries.

🦿 E BLOCK: Unilateral Control
E1: FFESS (Tempo 3-0-1-0) – Bulgarian split squats with brutal control
🟢 Purpose: Build unilateral leg strength and enhance muscle balance.

🏁 F BLOCK: Isolation Finisher
F1: Dumbbell Standing Calf Raises – Strict tempo for growth and endurance
🟢 Purpose: Cap off the session with calves that can handle the load.

You want the Winter Soldier’s edge? Earn it: SEBASTIAN STAN PROGRAM!