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.

1. Ronnie Milo's Weapon of Mass Construction

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
1
Pullups
Ronnie says: "That starts engaging the thicker lat muscles, and then I work into heavier movements."
3 sets, 12-15 reps (Warm-up)
2
Rack Pulls
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."
3 sets, to failure
3
Wide-Grip Lat Pulldown
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."
5 sets, to failure
4
One-Arm Dumbbell Row
Ronnie says: "Great for targeting your lats and getting a huge pump."
5 sets, to failure
5
Dumbbell Flyes
3 sets, 12-15 reps
6
Barbell Bench Press - Medium Grip
5 sets, 6-8 reps
7
Weighted Bench Dip
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."
3 sets, to failure

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."

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
1
Jogging-Treadmill
1 set, 5 mins
2
Leg Extensions
2 sets, 25 reps
3
Lying Leg Curls
8 sets, 8-12 reps
4
Barbell Squat
8 sets, 8-12 reps
5
Leg Press
4 sets, 8-12 reps
6
Leg Extensions
6 sets, 25 reps
7
Circuit
3 rounds. 90 sec. rest each round
Bodyweight Squat
3 sets, 20 reps
Bodyweight Lunge
3 sets, 20 reps
Dumbbell Step Ups
Bodyweight
3 sets, 20 reps
Freehand Jump Squat
3 sets, 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

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.

Muscle Militia 30-Minute Workout
1
Seated Flat Bench Leg Pull-In
1 set, to failure
2
Standing Calf Raises
1 set, 8-15 reps
3
Thigh Abductor
1 set, 8-15 reps
4
Hyperextensions (Back Extensions)
1 set, 8-15 reps
5
Lying Leg Curls
1 set, 8-15 reps
6
Leg Extensions
1 set, 8-15 reps
7
Smith Machine Squat
1 set, 8-15 reps
8
Pullups
1 set, 8-15 reps
9
Seated Cable Rows
1 set, 8-15 reps
10
Side Lateral Raise
1 set, 8-15 reps
11
Dumbbell Bicep Curl
1 set, 8-15 reps
12
Barbell Bench Press - Medium Grip
1 set, 8-15 reps

"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.

About the Author

Andrew Vontz

Andrew Vontz

Andrew Vontz is a journalist, content strategist, NASM-CPT, TRX Qualified trainer and cycling coach. His work has appeared in Rolling Stone, and more.

View all articles by this author

Workout