The Muscle Militia's Hardest Workouts Of The Year

These 3 workouts left the Muscle Militia Generals gasping, swearing—and smiling. Your muscles will beg for mercy, but the results will speak for themselves!

Strength waits for no man. As the days grow shorter and the creatures of the wild seek refuge for a winter's slumber, true iron animals dig deeper and get ready to drop bunker-busting efforts in the gym. What do you want to be: a hibernating bear cub or a top-of-the-food-chain weight smasher?

If you need to think it over, don't bother. Just click over to TMZ, grab a 48-ounce soda, and nestle into that same old butt-groove on the couch. But if you're ready to blow up like Krakatoa, then the Muscle Militia Generals have got just what you need to make it happen. Powerlifting freak Jason Wheat, bodybuilding Adonis Ronnie Milo, and shredded executive Chris Thompson have dug deep into their bags of tricks to deliver the most intense, badass workouts they've hit all year long.

The only common denominator: Each workout started off with a cruel idea and a scoop of Twinlab Pro-Series MVP fuel. Ready to get after it? Then set your dial to rage, drain a glass of MVP, load up Pantera on your playlist, and drop a text to your training partner to make a bro date. Just be sure to bring a towel, because you're going to need it.

Meet the Muscle Militia

Ronnie Milo

Occupation:
Sales rep, Twinlab
Athletic Goal:
Competitive bodybuilder

"I want to be proportionate, work on my weak spots, and make sure I give 100 percent in the gym."

Jason Wheat

Occupation:
Firefighter, Florida
Athletic Goal:
Powerlifter, coming back from pec injury

"My goal is to compete in powerlifting again."

Chris Thompson

Occupation: VP of Sports Nutrition, Twinlab
Athletic Goal:
Ripped physique

"I just want to be as strong, hard, and lean as I can be."



1
Ronnie Milo's Weapon of Mass Construction

"Go a little lighter than your ego might want you to go," (Milo) advises. "Listen to your body and err on the side of safety."

For the majority of the year, Milo stays dialed in for competition and photo shoots, finely polishing the physique he works so hard to construct. When fall and winter come around, he can finally cut loose. We're not talking mowing down bags of king-size Snickers bars here, though. For Milo, cutting loose means adding more clean calories to his normal macros and using that extra energy to really destroy himself. Fall is the time when he leans forward into big gains with this monstrous workout.

Like many experienced lifters, Milo doesn't work off of percentage of max to calculate what to lift. Instead, he goes by feel. "When I get in for the first warm-up set, I know what I can get away with or can't get away with," he says. "I don't like to tell people what to do at what weight. You need to listen to your body and find what's safe and appropriate for you. Everyone is different, and people have variances in their body on where they're strong and weak."

That said, if you think you can tough-guy your way through this routine with a weight selected by your ego, Milo says to think again. "Go a little lighter than your ego might want you to go," he advises. "Listen to your body and err on the side of safety."

Weapon of Mass Construction
  • Pullups Pullups Pullups
    3 warm-up sets of 12-15 reps

  • Ronnie says: "That starts engaging the thicker lat muscles, and then I work into heavier movements."

  • Rack Pulls Rack Pulls Rack Pulls
    3 sets to exhaustion (not failure)

  • Ronnie says: "I do pulls from a Smith machine or squat rack and go 3/4 of the way down to engage the back, and not so much glutes and hamstrings. I don't gauge the effort on numbers."

  • Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown
    5 sets to exhaustion
    Alternate Option:
    Weighted Pullup

  • Ronnie says: "Start with the heaviest set first, and then drop the weight 10 percent each set. By the fifth set the pump is phenomenal."

  • One-Arm Dumbbell Row One-Arm Dumbbell Row One-Arm Dumbbell Row
    5 sets to exhaustion

  • Ronnie says: "Great for targeting your lats and getting a huge pump."

  • Dumbbell Flyes Dumbbell Flyes Dumbbell Flyes
    3 sets of 12-15 reps
  • Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip Barbell Bench Press
    5 sets of 6-8 reps
  • Dips - Chest Version Dips - Chest Version Weighted Dip
    3 sets to failure

  • Ronnie says: "By the time you get to these, you'll be so cooked that you don't think you've got another rep in you. Dig deep and bang them out."



2
Jason Wheat's Leg Quake Workout

The most epic workout Wheat threw down this year hit him so hard, he could literally barely walk for days afterward. "If you try this, just know that the volume is totally insane," he warns. "Like 'get out a straightjacket and call the funny farm'-type insane."

So where did this sadistic vision come from? Wheat pulled this one out of the bag when a buddy challenged him to a day of total leg annihilation. "We were at Gold's Gym in Orlando at a time when we were really getting into powerlifting," he recalls. "We decided to switch it up for a day and really destroy it. We each had a packet of MVP beforehand, and boy did we ever need it."

"If you try this, just know that the volume is totally insane," (Wheat) warns. "Like 'get out a straightjacket and call the funny farm'-type insane."

Wheat recommends you use about 50 percent of your personal best for each lift. If you can breeze through this workout at that intensity, then call up an agent, because you're ready to go pro.

Leg Quake Workout
    Warm-up
  • Jogging-Treadmill Jogging-Treadmill Light Cardio, Foam Rolling, and Dynamic Stretching
    5 min
  • Working Sets
  • Leg Extensions Leg Extensions Leg Extensions
    2 sets of 25 reps
  • Lying Leg Curls Lying Leg Curls Lying Leg Curls
    8 sets of 8-12 reps
  • Barbell Squat Barbell Squat Barbell Squat
    8 sets of 8-12 reps

  • Jason says: "After your fifth or sixth set you can barely squat down. It feels absolutely brutal."

  • Leg Press Leg Press Leg Press
    4 sets of 8-12 reps
  • Leg Extensions Leg Extensions Leg Extensions
    6 sets of 25 reps

  • Jason says: "After these, standing up will be hard. The worst part of the workout is doing the circuit after the legs. It just completely blows your mind."

    Finisher Circuit: 3 rounds
    Aim to complete each round in under 90 sec.

  • Bodyweight Squat Bodyweight Squat Air Squat
    20 reps
  • Bodyweight Walking Lunge Bodyweight Walking Lunge Bodyweight Lunge
    20 reps per leg
  • Dumbbell Step Ups Dumbbell Step Ups Step Ups (Bodyweight)
    20 reps per leg
  • Freehand Jump Squat Freehand Jump Squat Jump Squat
    20 reps

  • Jason says: "This workout makes your body guess, and stimulates your muscles differently than a straight powerlifting workout. When you recover from it—which took me about a full week—you'll have far greater muscular endurance."

3
Chris Thompson's Perfect Half-Hour Full-Body Circuit

Work starts early for busy executive Chris Thompson, but his workouts start even earlier. How early? On the day he had his toughest workout of the year, Thompson had a 6 a.m. flight to catch, so he got up, had two scoops of MVP, and dove straight into this circuit workout at 3 a.m. And he crushed it.

Unlike Milo's and Wheat's, Chris Thompson's workout didn't end up being a one-off or special occasion. It's a workout so simple and awesome, he kept doing it all year long—and as a result, got leaner and more muscular than he's ever been. Best part: it only takes 30 minutes.

Total-Body Muscle Militia Training
Watch The Video - 11:11



Muscle Militia 30-Minute Workout
  • Seated Leg Tucks Seated Leg Tucks Bench Tucks
    1 set to failure
  • Standing Calf Raises Standing Calf Raises Calf Extension
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure

  • Note(s): Warm-up sets are important because we're going really heavy. Get those muscles warm before you work them hard.

  • Thigh Abductor Thigh Abductor Abductor Machine
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Hyperextensions (Back Extensions) Hyperextensions (Back Extensions) Hyperextensions
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Lying Leg Curls Lying Leg Curls Hamstring Curl
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Leg Extensions Leg Extensions Leg Extensions
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Squat Machine Squat Machine
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Pullups Pullups Pullups
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Seated Cable Rows Seated Cable Rows Seated Cable Rows
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Side Lateral Raise Side Lateral Raise Dumbbell Lateral Raise
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Dumbbell Bicep Curl Dumbbell Bicep Curl Dumbbell Bicep Curl
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure

  • Note(s): A couple of us have had significant shoulder injuries that we're still rehabilitating, which is why we don't perform full repetitions. If your shoulders are healthy, do full reps.

  • Dips - Triceps Version Dips - Triceps Version Weighted Dip
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure

"I do this workout almost exclusively. It is what I consistently do, whether I'm at home, in a hotel gym, or anywhere," he says. "You can find a way to modify this workout to work no matter what equipment you have. The true key is achieving physical failure with every exercise."

On a day when he had to drag himself out of bed at a time many dudes are just getting home from a bar, Thomspon showed up, made it happen, and got the results he wanted—all before the sun crept up. Want to feel unstoppable for the whole day? Start with the hardest challenge, and watch as everything else in your life falls into line.



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