SEBASTIAN STAN, GYM

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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)
Kickstart your week with heavy compound movements to build raw strength in your lower body. Focus on squats, deadlifts, and lunges with tempo training to target the quads, hamstrings, and glutes for maximum hypertrophy and power.
Day 2: Upper Body (Heavy)
Strengthen your upper body with foundational lifts like the barbell bench press and military press, combined with pull-ups and rows. This day’s focus on heavier loads and controlled movements promotes muscle growth and upper body strength.
Day 3: Arms, Abs, & Cardio
Focus on arm development and core strength through curls, tricep extensions, and ab rollouts. End the day with steady-state cardio to enhance endurance and promote fat loss.
Day 4: Lower Body (High Rep)
Switch gears with high-rep lower body exercises that focus on muscle endurance and hypertrophy. Perform lighter but higher-volume work with lunges, leg presses, and glute bridges for a deep muscle pump and full leg development.
Day 5: Upper Body (High Rep)
Target the upper body with high-rep training to increase muscular endurance and muscle tone. Compound exercises, including lat pulldowns and incline presses, paired with bodyweight push-ups and dips, challenge the muscles with time under tension.
Day 6: Optional Abs & Cardio
Wrap up your week with optional ab and cardio work to maximize core strength and cardiovascular conditioning. Choose from a variety of exercises, such as hanging knee raises and cable crunches, combined with short, intense cardio intervals to burn fat and improve endurance.

🚀 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 here: SEBASTIAN STAN GYM 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 power.

 🧘 A BLOCK: Activation / Mobility
A1: Squat to Reach – Mobilizes hips and thoracic spine
A2. Hip 90/90 with Kettlebell – Opens up internal/external hip rotation
A3: Inverted Hamstrings – Dynamic hamstring and posterior chain prep
🟢 Purpose: Prime your lower body for power and protect your joints.

💣 B BLOCK: Explosive Posterior Activation
B1: Kettlebell Swings – Glute power and hinge pattern activation
🟢 Purpose: Wake up the hips and reinforce explosive movement.

💪 C BLOCK: Foundational Strength
C1: Zercher Squat (Tempo 3-1-1-0) – Core strength, quad + glute dominance
🟢 Purpose: Full-body tension and depth under load.

💥 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: Leg Press Calf Raises – Lower leg hypertrophy
🟢 Purpose: Finish strong with high-rep calf work.

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