Operation-Darkside-Barbaric-Powerlifting-Training-Program

OPERATION
DARKSIDE
BARBARIC POWERBUILDING
•
Loukas Antoniou & Alex Savva
Contents
Introduction 4
Phase I: Powerbuilding Initiation Cycle 6
Phase II: Strength Peaking Cycle 20
Training Guide 34
Equipment 35
Intensity 36
Recovery 39
Workout Logs 42
Exercise Guide 44
Low Bar Squat 47
Bench Press 51
Overhead Press 55
Deadlift 58
Upper Body Accessories 62
Lower Body Accessories 82
FAQ 89
About the Authors 92
Extras 94
Introduction
Welcome to Operation Darkside, a high-intensity
Powerbuilding program combining the hypertrophy-
focussed approach of bodybuilding with the
strength-building approach of Powerlifting.
The ultimate goal of Operation Darkside is to help

you increase your strength and muscle size. Your
strength gains will be tested at end of the program,
where you will perform a new one-rep maximum
attempt on each of the “big four” main lifts.
Operation Darkside is a modular program

structured into two phases. Phase I is a
hypertrophy program designed to help you build
strength, size, and work capacity. Phase II is a
strength peaking program designed to increase and
hone your force production.
Each phase lasts three weeks and consists of four

workouts per week. If you complete a particular
phase and feel you have “more in the tank”, feel
free to repeat the phase.
Refer to the Training Guide for more information on

how to correctly execute the program.
Operation Darkside uses the “big four” compound
movement exercises as well as various common
isolation and accessory exercises.
Complete illustrated instructions with valuable tips

and cues are provided for each of these exercises
in the Exercise Guide. Ensure you can execute
them correctly and safely.
The training equipment required to perform

the exercises in Operation Darkside is of the
standard available in most, if not all, commercial
gyms. Alternative exercises which do not require
machines are also suggested for self-sufficient
lifters training in their own garage or home gyms.
As Operation Darkside is fundamentally a strength-

building program, it can easily be adapted into a
Powerlifting peaking program to help you prepare
for a competition. Refer to the FAQ for more
information on this.
For best results, execute Operation Darkside with

brutal intensity and ruthless aggression!
Phase
I
Operation Darkside: Phase I
Powerbuilding
Initiation Cycle
Phase I is designed to help you pack on as much
muscle mass as possible and build up your total
work capacity using a combination of heavy
compound movements and high-volume accessory
and isolation exercises.
Phase I can be repeated as many times as desired

before moving on to Phase II.
Phase I • Week I • Day I
Squat & Lower

Low Bar Squat
4 × 5 × 80 – 85%
Dumbbell Bulgarian Split Squats

3 × 10 / side × 1 – 2 RIR
Machine Lying Leg Curls / Banded Leg Curls

4 × 12 × 1 – 2 RIR
Dumbbell Single Leg Calf Raises

4 × 12 × 1 – 2 RIR
Deep Leg Press / Dumbbell Squats

4 × 20 × 1 – 2 RIR
Phase I • Week I • Day II
Bench & Upper

Bench Press
5 × 5 × 80 – 85%
Lat Pull-Downs / Chin-Ups

4 × 12 × 1 – 2 RIR
Incline Dumbbell Press / Incline Bench Press

3 × 10 × 1 – 2 RIR
Chest-Supported Rows / Barbell Rows

4 × 10 × 1 – 2 RIR
Rope / Dumbbell Tricep Extensions

4 × 20 × 1 – 2 RIR
Phase I • Week I • Day III
Deadlift & Core

Deadlift
1 × 5 × 80 – 85%
2 × 5 × 65 – 70%
Lower Back Extensions / Reverse Hypers

3 × 15
Side Planks
3 × 20 secs / side
Ab Wheel Rollouts
2 × 10
Russian Twists
3 × 15 / side
Phase I • Week I • Day IV
Press & Arms

Overhead Press
5 × 5 × 80 – 85%
Dumbbell Arnold Press

3 × 12 × 1 – 2 RIR
Barbell Bicep Curls

3 × 10 × 1 – 2 RIR
EZ-Bar Skull Crushers

3 × 12 × 1 – 2 RIR
Wrist Curls
3 × 10 × 1 – 2 RIR
Phase I • Week II • Day I
Squat & Lower

Low Bar Squat
3 × 3 × 85 – 90%

3 × 12 / side × 1 – 2 RIR
Machine / Banded Leg Curls

4 × 10 × 1 – 2 RIR
1 × Drop Set

4 × 12 × 1 – 2 RIR

3 × 16 × 1 – 2 RIR
1 × Drop Set
Phase I • Week II • Day II
Bench & Upper

Bench Press
4 × 3 × 85 – 90%

4 × 10 × 1 – 2 RIR
1 × Drop Set

3 × 8 × 1 – 2 RIR
1 × Drop Set

4 × 8 × 1 – 2 RIR
1 × Drop Set

4 × 20 × 1 – 2 RIR
Phase I • Week II • Day III
Deadlift & Core

Deadlift
1 × 3 × 85 – 90%
2 × 3 × 70 – 75%

3 × 15 × 5kg
Side Planks
3 × 30 secs / side
Ab Wheel Rollouts
3 × 10
Russian Twists
3 × 15 / side × 5kg
Phase I • Week II • Day IV
Press & Arms

Overhead Press
4 × 3 × 85 – 90%

4 × 10 × 1 – 2 RIR
Barbell Bicep Curls

3 × 10 × 1 – 2 RIR
1 × Drop Set

3 × 8 × 1 – 2 RIR
Wrist Curls
3 × 10 × 1 – 2 RIR
Phase I • Week III • Day I
Squat & Lower

Low Bar Squat
2 × 2 × 90 – 95%

3 × 14 / side × 1 – 2 RIR
Machine / Banded Leg Curls

4 × 8 × 1 – 2 RIR
1 × Drop Set

4 × 12 × 1 – 2 RIR

3 × 12 × 1 – 2 RIR
2 × Drop Set
Phase I • Week III • Day II
Bench & Upper

Bench Press
3 × 2 × 90 – 95%

4 × 8 × 1 – 2 RIR
1 × Drop Set
1 × Rest-Pause Set

3 × 6 × 1 – 2 RIR
1 × Drop Set

3 × 6 × 1 – 2 RIR
1 × Drop Set

4 × 20 × 1 – 2 RIR
Phase I • Week III • Day III
Deadlift & Core

Deadlift
1 × 2 × 90 – 95%
1 × 2 × 80 – 85%

3 × 15 × 10kg
Side Planks
3 × 40 secs / side
Ab Wheel Rollouts
4 × 10
Russian Twists
3 × 15 / side × 10kg
Phase I • Week III • Day IV
Press & Arms

Overhead Press
4 × 2 × 90 – 95%

4 × 8 × 1 – 2 RIR
Barbell Bicep Curls

3 × 8 × 1 – 2 RIR
1 × Rest-Pause Set

3 × 6 × 1 – 2 RIR
1 × Drop Set
Wrist Curls
3 × 10 × 1 – 2 RIR
Phase
II
Operation Darkside: Phase II
Strength
Peaking Cycle
Phase II is designed to help you increase your
maximal force production and explosive power
using alternating heavy and light dynamic effort
work on the main compound exercises.
In the final week of this phase, you will perform a

1RM PR attempt on each of the main lifts.
Like Phase I, Phase II can be repeated as many

times as desired, following a deload week as
required.
Phase II • Week I • Day I
Dynamic Squat /
Heavy Bench
Low Bar Squat (Dynamic Effort)
6 × 2 × 50%
Bench Press
1 × 1 × 90%
3 × 5 × 80%
Romanian Deadlift
3 × 10 × 2 – 3 RIR

3 × 15
Dynamic Effort
All Dynamic Effort exercises should be performed
as explosively as possible. In other words, you
should lift the weight as quickly as possible during
every rep. Rest for only 1 – 2 minutes between
Dynamic Effort work sets.
Phase II • Week I • Day II
Dynamic Press /
Heavy Squat
Overhead Press (Dynamic Effort)
7 × 3 × 55%
Low Bar Squat

1 × 1 × 90%
2 × 5 × 80%
Close-Grip Bench Press

4 × 10 × 2 – 3 RIR
Dips
4 × 10
Phase II • Week I • Day III
Dynamic Deadlift /
Heavy Press
Deadlift (Dynamic Effort)
6 × 2 × 50%
Overhead Press
1 × 1 × 90%
4 × 5 × 80%

4 × 10 / side × 2 – 3 RIR
Deep Leg Press / Dumbbell Squat

3 × 10 × 2 – 3 RIR
Phase II • Week I • Day IV
Dynamic Bench /
Heavy Deadlift
Bench Press (Dynamic Effort)
7 × 3 × 55%
Deadlift
1 × 1 × 90%
1 × 5 × 80%
Behind-the-Neck Press
4 × 10 × 2 – 3 RIR
Barbell Curls
3 × 12 × 2 – 3 RIR
Phase II • Week II • Day I
Dynamic Squat /
Heavy Bench
6 × 2 × 55%
Bench Press
1 × 1 × 95%
2 × 3 × 85%
Romanian Deadlift
3 × 8 × 2 – 3 RIR

3 × 15
Phase II • Week II • Day II
Dynamic Press /
Heavy Squat
7 × 3 × 60%
Low Bar Squat

1 × 1 × 95%
1 × 3 × 85%

4 × 8 × 2 – 3 RIR
Dips
3×8
Phase II • Week II • Day III
Dynamic Deadlift /
Heavy Press
6 × 2 × 55%
Overhead Press
1 × 1 × 95%
4 × 3 × 85%

4 × 8 / side × 2 – 3 RIR

3 × 8 × 2 – 3 RIR
Phase II • Week II • Day IV
Dynamic Bench /
Heavy Deadlift
7 × 3 × 60%
Deadlift
1 × 1 × 95%
1 × 3 × 85%
4 × 8 × 2 – 3 RIR
Barbell Curls
3 × 10 × 2 – 3 RIR
Phase II • Week III • Day I
Max Effort
Bench Press
6 × 2 × 60%
Bench Press
3 × 1 × ≥100% PR Attempt
Romanian Deadlift
3 × 6 × 2 – 3 RIR

3 × 20
Max Effort
This is it! For Max Effort exercises during this
week's training, warm up to a 1RM PR attempt. For
the upper body lifts (Bench Press and Overhead
Press) where multiple sets are denoted, use any
one of these sets for your PR attempt and the rest
for heavy singles at 95 – 100% intensity.
Phase II • Week III • Day II
Max Effort
Squat
7 × 3 × 65%
Low Bar Squat

1 × 1 × ≥100% PR Attempt

4 × 6 × 2 – 3 RIR
Dips
3×6
Phase II • Week III • Day III
Max Effort
Overhead Press
6 × 2 × 60%
Overhead Press
5 × 1 × ≥100% PR Attempt

4 × 6 / side × 2 – 3 RIR

3 × 6 × 2 – 3 RIR
Phase II • Week III • Day IV
Max Effort
Deadlift
7 × 3 × 65%
Deadlift
1 × 1 × ≥100% PR Attempt
4 × 6 × 2 – 3 RIR
Barbell Curls
3 × 8 × 2 – 3 RIR
Training
Guide
Equipment
Operation Darkside can be performed with standard
equipment available in typical commercial gyms.
For lifters training in more ascetic conditions where

exercise machines may not be available—such as
a home or garage gym—alternative exercises are
suggested. These exercises can be performed with
a barbell, dumbbells, resistance bands, or other
common equipment more likely to be available to
you. Recommended equipment is listed below:
• Power rack, or squat stands

• Olympic barbell
• Weight plates
• EZ curl bar
• Adjustable weight bench
• Dumbbells
• Lower back extension bench
• Lat pulldown machine, or pull-up bar
• Leg press machine
• Lying leg curl machine
• Resistance bands
• Ab wheel
• Dip station
Intensity
The intensity, or weight selection for each
compound movement in the workouts in Operation
Darkside is modulated based on a percentage of
your existing one-rep max (1RM). This should give
you a clear idea of what weights to use for your
working sets.
If you don't know what your 1RM is, ideally you

will want to find out what it is before executing
Operation Darkside. Avoid using hypothetical 1RM
calculators and other such nonsense.
Reps in Reserve
For accessory and isolation movements, Operation
Darkside uses Reps In Reserve (RIR) as a method
of quantifying weight selection.
RIR refers to the number of repetitions of a

particular exercise the lifter has left in him after
performing a set before reaching muscular failure.
In other words, it is the additional number of reps
you could have done in a set before not being able
to do any more.
For instance, if you perform a set of 10 incline

dumbbell presses at RIR 2, it means you could
have done another 2 reps (for a total of 12 reps)
before reaching failure.
Most accessory exercises are performed to—or

close to—failure for optimal hypertrophy.
Drop Sets
Operation Darkside utilises drop sets for certain
accessory exercises as a way to maximise muscular
hypertrophy. A drop set is performed immediately
(without rest) after the previous working set with
less weight and to failure.
To perform a drop set: after completing your final

working set, drop around 30% of the weight and
perform another set to failure, or to 1 – 2 RIR.
Rest-Pause Sets
Popularised by the legendary Mike Mentzer, rest-
pause sets are another way to increase total
mechanical tension generated by a given exercise
to maximise muscular hypertrophy.
To perform a rest-pause set, after completing your

last working set, rest for 30 seconds and then
perform another set with the same weight to failure.
Warming Up
Warming up before training should involve some
light, dynamic plyometric drills to increase blood
flow to the limbs. The warm up sets on the main
lifts are more than adequate preparation for your
working sets.
Before beginning your warm-up sets, calculate

the weight of your working sets based on the
percentage of your 1RM as denoted for each
exercise of that day's workout.
Plan your warm-up so that the weight of your final

warm-up is around 80 – 90% of your first working
set. Start with the empty barbell, then perform
3 – 5 warm-up sets with incrementally increasing
weight until you reach your final warm-up weight.
Avoid stretching before your workouts, as stretching

has been shown to reduce power output during
athletic performance
Rest Between Sets

For compound movements, aim for 4 – 7 minutes of
rest between working sets. For accessory exercises,
rest for only 2 – 4 minutes. Rest between warm-up
sets should be the time spent loading the barbell
for the next set.
Recovery
Recovery is crucial, yet often overlooked. Operation
Darkside is an intensive program designed to
generate considerable physiological stress onto
your body in order to provoke a strength and
hypertrophy adaptation.
To get the most out of this program, manage your

recovery well to ensure optimal performance.
Adequate sleep is essential. Aim for seven to nine
hours every night in a dark, cool room for optimal
rest.
Rest Days
Operation Darkside is structured as four-day split,
with workouts scheduled ideally on Mondays,
Tuesdays, Thursdays and Fridays. Wednesdays and
weekends are rest days.
During rest days, rest actively. Avoid sitting on the

couch all day. Instead, prefer to go for a long walk,
or perform some static stretching while surveying
the devastation you have scourged upon your
enemies.
Nutrition
Good nutrition is a critical component of recovery. For
the duration of Operation Darkside, prefer to be in a
slight caloric surplus, with an emphasis on protein to
optimise body re-composition. Eat high-quality, whole
foods, and avoid processed junk.
While working out, you are likely to sweat profusely;

so lightly salt all your meals to replenish your body's
sodium, which is a crucial mineral in many of its
physiological processes.
Supplementation is not essential, however, some tried

and true supplements you are likely to benefit from
taking are listed below:
• Creatine Monohydrate
• Electrolytes (potassium, sodium,
calcium, magnesium, etc.)
• Omega-3
• Multivitamins
• Vitamin D3
• Whey protein for protein supplementation
Deload Periods
Deloads involve drastically decreasing training
intensity for a limited period to assist with recovery.
Throughout the duration of Operation Darkside,
deloads should only be taken at the end of a phase
and only if necessary.
Ensure your recovery from each workout is optimal

before you consider taking a deload. If, despite
optimal recovery, you are not fully-recovered from
the training intensity of a particular phase, then
deload for a week.
To deload, repeat your current training week with

the following differences:
• Reduce the intensity of each main

compound exercise to 50% of your 1RM,
• Avoid training to failure on
assistance exercises.
After completing the deload, resume Operation

Darkside where you left off.
Workout Logs
Maintain a training log or workout journal to help
you make beneficial training decisions.
A training log will contain valuable data allowing

you to monitor your progress throughout the
execution of Operation Darkside and help you
decide on intensity and volume for a given workout,
based on data from previously completed workouts.
It will also help you decide whether you should
repeat a phase or move on to the next one.
Aside from the practical training benefits of

maintaining a workout log, reading through your
past training sessions can provide you with a vivid
sense of progress; it can be quite motivating seeing
how far you have come.
Logging your Workouts

Avoid using an app on your phone to log your
workouts. Get yourself a pen and pocket notebook
instead. A notebook does not require electricity or
an internet connection, will not break if dropped,
and is less likely to be stolen. Nor will it be ruined
if it is stained with the blood of your enemies.
Choose a notebook of suitable size, with enough

pages to accommodate a training period of at least
a few months. Once all the pages in your training
log have been filled, procure a new one. Eventually,
you will accumulate a library of notebooks full of
valuable long-term training data.
Notation
Maintaining a training log should be simple, easy,

and quick. After every workout, write down:
• Today's date, program phase and day.

• Exercises, sets and reps performed: Each set
of every exercise you performed during the
workout followed by reps × weight. Record your
warm-up sets as well as your working sets.
• Failed reps: Mark any failed reps or missed
attempts. Hopefully, these will be rare.
• New PRs: Mark any new personal
records you set during the workout.
• Additional Notes: Anything miscellaneous
information you think is noteworthy;
perhaps you tried a different technique, or
forgot to eat on that particular day, etc.
Make a habit of logging your workouts at the end of

every training session.
Exercise
Guide
Exercises
The workouts in Operation Darkside utilise
a combination of the four main compound
movements and various isolation exercises as
accessory work.
This section provides instructions for each of the

below listed exercises to help you execute them
correctly, safely, and in the full range of motion.
Main Compound Exercises

• Low Bar Squat
• Bench Press
• Overhead Press
• Deadlift
Upper Body Accessories

• Lat Pull-Downs, or Chin-Ups
• Incline Dumbbell Press, or Incline Bench Press
• Chest-Supported Rows, or Barbell Rows
• Rope Tricep Extensions, or
Dumbbell Tricep Extensions
• Lower Back Extensions, or
Reverse Hyper-extensions
• Side Planks
• Ab Wheel Rollouts
• Russian Twists
• Dumbbell Arnold Press
• Barbell Bicep Curls
• EZ-Bar Skull Crushers
• Wrist Curls
• Close-Grip Bench Press
• Dips
• Behind-the-Neck Press
Lower Body Accessories

• Dumbbell Bulgarian Split Squats
• Machine Lying Leg Curls, or Banded Leg Curls
• Dumbbell Single Leg Calf Raises
• Leg Press, or Dumbbell Squats
• Romanian Deadlift
Low Bar Squat
The Squat is the most challenging of the main
compound movements, and thus, perhaps the most
important.
Not only will the Squat make you incredibly strong,

it will also make you courageous. Experienced lifers
will know that very few things build more character
than completing a very heavy set of squats.
Operation Darkside utilises the Low Bar Squat in

favour of the High Bar Squat and other variants.
The Low Bar Squat is a superior exercise for
strength training as it involves a greater total
muscle mass in the range of motion.
How to Low Bar Squat

1 Set up a power rack with the barbell resting on
the supports at the height of your armpits. If
you are so inclined, set up the safety arms in
the power rack at an appropriate height so that
the barbell does not come into contact with
them when you are in the bottom position.
2 Grip the barbell with your hands outside

shoulder width. Step under the barbell and
position yourself so that the barbell is resting on
your rear deltoids as shown in Figure 1.
• Keep your hands as close to your shoulders

as possible while keeping your wrists as
neutral as possible. If you are having trouble
keeping your wrists neutral, adjust your grip
until you find a position that works for you.
Figure 1: Correct barbell position for the Low Bar Squat. The barbell
rests on the rear deltoids.
3 Brace your core and stand up in the rack. Once

the bar is settled and stops moving, walk the
barbell out of the rack by taking two steps
backwards.
4 Adjust your stance so your feet are positioned

just outside your hips and toes pointing slightly
outwards. Grip the floor by activating the arch
of your foot and spreading your toes into the
ground. This is the starting position.
5 Take a deep breath to fill your belly with air and
brace your core. Squat down in a controlled
fashion by bringing your hips back and pushing
your knees outwards.
• Allow yourself to bend over as you squat

down while maintaining your balance until
your hips are below your knees. Avoid “dive-
bombing” or dropping down into the bottom.
Control your descent.
6 When you reach the bottom position, stand

back up by bringing your hips and chest up and
pushing your knees out while pressing against
the ground as hard as you can with your legs.
Exhale only when you are standing straight in
the starting position.
7 Take another breath and repeat for the

prescribed number of repetitions.
Bench Press
The Bench Press is a staple exercise of any
strength training program and one of the most
popular for building upper body strength, with good
reason.
How to Bench Press

1 Set up a bench and rack with the barbell resting
on the supports at an appropriate height such
that you can lift the barbell out of the rack by
merely extending your elbows.
2 Lie down on a flat bench with your eyes

under the barbell. Your legs should be at a
comfortable width, with heels firmly planted on
the ground and behind your knees.
3 Dig your traps and glutes into the bench and

push back with your feet into your upper back
to create a slight arch in your lumbar spine.
• The only points of contact with the bench at

any given time should be the back of your
head, your traps, and your glutes.
4 Grip the barbell with your hands outside

shoulder width, with the barbell resting in the
heel of your palm.
5 Brace your core, squeeze your glutes, and use

your legs to push your traps into the bench
without lifting your butt.
Figure 2: Correct landing spot of the barbell during the Bench Press.
6 Lift the barbell off the supports and move it

out of the rack until your wrists, elbows and
shoulders are stacked on top of each other.
This is the starting position.
7 Take a deep breath to fill your belly with air,

and brace your core. Squeeze the barbell in
your hands as hard as possible, as if you were
choking an enemy to death.
• Pretend that you are bending the bar into

the shape of a horseshoe to externally rotate
your elbows.
8 Pull the bar towards your chest, keeping your
elbows close to your body and your knuckles
pointed towards the ceiling at all times.
• Depending on your anthropometry, the

landing spot of the bar may be your chest,
or the bottom of your sternum, or your upper
abdomen, as shown in Figure 2. All of these
are correct, as long as your landing spot is
consistent during every repetition of the set.
9 When the barbell touches your body, press it

back up to the starting position. Exhale only
when your elbows are completely locked out in
10 Take another breath and repeat for the

Overhead Press
The Overhead Press is perhaps the most
underrated of the main four compound lifts. It is
also the most technical, and least forgiving.
How to Overhead Press

1 Set up a squat rack with the barbell resting on
the supports at the height of your shoulders.
2 Stand with your feet shoulder-width apart and

grip the barbell with your hands just outside
your shoulders.
3 Keeping your wrists as neutral as possible, step

“into” the barbell so that it’s positioned under
your chin as shown in Figure 3 and lift the
barbell off of the supports. This is the starting
position.
• Depending on your anthropometry, the bar

may rest on your upper chest, or float in
front of your neck. Both are correct.
• Ensure the points of your elbows are slightly

in front of the barbell.
4 Squeeze the bar in your hands as hard as

possible, engage your biceps, brace your core,
squeeze your glutes, and fully extend your
knees to engage your quads.
5 Take a deep breath to fill your belly with air, and

brace your core. Press the barbell overhead by
fully extending your arms upwards while moving
your chin out of the way of the barbell’s path.
When you reach the top, shrug your shoulders
to complete a safe lockout position.
• Your ears should be in front of your biceps

when you reach the top. Exhale only when
you have reached this lockout position.
Figure 3: The correct starting position of the Overhead Press: the barbell
is positioned under the chin and the elbows are in front of the barbell.
6 Take another breath and lower the barbell back

down to the starting position in a controlled
fashion while squeezing your elbows together
and ensuring they don’t move backwards.
7 Repeat for the prescribed number of repetitions.

Deadlift
Arguably, no other exercise is as effective nor as
efficient at building all-round strength and muscle
size than the Deadlift.
Not only is it probably the single best exercise you

can do to get stronger overall, the Deadlift is also
the easiest to learn.
Operation Darkside utilises the Deadlift in the

“conventional” style because it provides the
longest range of motion which is most beneficial
when training for strength.
How to Deadlift
1 Set up a barbell on the floor ensuring the
barbell is at a height crossing the middle of
your shins as shown in Figure 4. A standard pair
of 20kg cast iron weight plates will usually raise
the barbell to the desired height.
2 Position your feet under the barbell so that it

lines up over the middle of your foot, or over
your shoelaces, and point your toes out slightly.
Take a stance with your feet at a width which
would allow you to produce the highest vertical
jump you can possibly execute. This is usually
with your heels at the width of your hips.
3 Bend over at the waist and take your grip on the

barbell, positioning your hands just outside your
knees. Do not move the barbell.
Figure 4: The correct Deadlift stance: heels shoulder-width apart and

the barbell over the middle of the foot.
4 Bend your knees and lower your hips until your

shins have made contact with the barbell. Do
not move the barbell.
5 With your eyes looking forward, pull your

chest up by squeezing together your scapula
and externally rotating your elbows, as if you
were trying to bend the bar into the shape of
a horseshoe. Push your belly into the ground
and extend your lower back to keep your back
straight.
6 Take a deep breath and brace your core. Stand

up by pushing off the ground with your legs
as hard as you can while pulling the barbell
backwards towards you. The number one cue on
the Deadlift is “everything must go back”.
7 Drag the barbell up your shins, knees, and

thighs and, once it has reached the top of your
knees, scoop your hips forward to complete the
lift. At the top of the lift you should be standing
up tall with your shoulders slightly behind the
bar, without excessive hyper-extension of the
lumbar spine. Think “proud chest”.
8 Lower the barbell back to the ground in a

controlled drop, exhale, and repeat for the
Lat Pull-Downs
1 Attach a wide handle to a high cable pulley

and grip the handle with your hands positioned
outside your shoulders.
2 Jam your knees under the pad, ensuring you are

locked in and stable.
3 Allow your arms to stretch out fully by extending

your elbows and allowing your scapula to be
raised up by the weight of the cable machine.
4 Pull the handle down towards your chest,

squeezing your shoulder blades together.
Avoid slouching while pulling or leaning back
excessively.

Chin-Ups
1 Grip a pull-up bar with your hands shoulder-

width apart and palms facing towards you.
2 Hang down allowing your entire body to stretch

out fully.
3 With fully extended arms, extend your toes,

flex your quads, and brace your core. Your head
should be right next to your biceps.
4 Pull your body up towards the bar until your

chin is over the bar, while thinking ‘’elbows
down’’.
5 Slowly lower yourself back down to the starting

position in a controlled manner.

Incline Dumbbell Press
1 Lie down on an incline bench angled at

approximately 30° with your feet firmly planted
flat on the ground.
2 Hold a dumbbell in each hand up to your

shoulders with your elbows directly under your
wrists, with your arms angled at approximately
45° to your torso.
3 Press the dumbbells overhead until your elbows

are completely extended.
4 Slowly lower the dumbbells back down to the

starting position.

Incline Bench Press
1 Lie down on an incline bench angled at

approximately 30° with your feet firmly planted
flat on the ground and your eyes under the bar.
2 Grip the barbell with your hands at the same

width as your flat bench press and unrack it by
extending your elbows.
3 Lower the bar towards your sternum, keeping

your elbows close to your body.
4 When the bar touches your chest, push it back

up to the starting position.

Chest-Supported Rows
1 Select a rowing machine that offers chest

support, preferably a T-Bar Row machine.
2 Grip the handle at any width you find

comfortable. Maintain the same grip every time
you execute this exercise throughout the entire
training program.
3 Extend your elbows and open up your scapula to

start from a dead hang position.
4 Pull your elbows back until they are just behind

your body.
5 Lower the handle back to the starting position

in a controlled fashion.

Barbell Rows
1 Begin by deadlifting the barbell off the floor and

standing straight, or walking it out of a rack into
2 Move your butt back to hinge your torso forward

at the hips, allowing the barbell to hang down
from your arms just below your knee caps. Keep
your back straight and your neck in a neutral
position.
3 Brace your core and pull the barbell towards

your chest by driving your elbows behind you.
4 Lower the barbell back to the starting position

in a controlled fashion while maintaining a
straight back angle.

Rope Tricep Extensions
1 Attach a rope to a high cable pulley and grip

the ends of the rope with both hands. If you
a cable machine is not available to you, use a
resistance band anchored to a high point.
2 Take one step forward and hinge at the hips to

bend over until your hands are about the same
height as your head. Keep your back straight.
3 Extend your elbows to press the rope downwards

towards the ground, keeping your elbows close
to your body. Rotate the ropes downwards with
your wrists and contract your triceps.
4 Allow your hands to come back up with the rope

to the starting position.

Dumbbell Tricep Extensions
1 Hold a dumbbell in one hand and stand with

your feet shoulder-width apart.
2 Raise the dumbbell above your head, keeping

your elbow close to your ear.
3 Brace your core and squeeze your quads and

glutes.
4 Bend your elbow to lower the dumbbell behind

your head.
5 Extend your elbow to press it towards the

ceiling.

Lower Back Extensions
1 Lie face-down on a lower back extension

machine with the pads behind your ankles.
2 Hinge at the hips to allow your upper body to

hang down towards the ground.
3 Cross your arms over your chest and slowly lift

your upper body up towards the ceiling until
your entire body is parallel with the ground.
4 Lower your upper body back down to the

starting position in a controlled fashion.
5 Repeat for the prescribed number of repetitions

Reverse Hyper-extensions
1 Lie face-down on a hyperextension bench with

your feet hanging off the end of the bench.
2 Hold onto the bench for support and slowly lift

your legs up towards the ceiling until they are
parallel with the ground.
3 Lower your legs back down to the starting

position.

Side Planks
1 Lie on your side with your legs straight and your

elbow directly under your shoulder.
2 Lift your hips up towards the ceiling, keeping

your core tight and your other arm stretching
upwards.
3 Hold the position for the prescribed amount of

time, then switch sides and repeat.

Ab Wheel Rollouts
1 Kneel on the ground holding an ab wheel with

both hands directly in front of your knees.
2 Round your upper back and brace yourself into

this position.
3 Roll the wheel forwards, keeping your arms

extended.
4 Once you feel a stretch in your abs, roll the

wheel back towards your knees.

Russian Twists
1 Select a weight as prescribed for the exercise.
2 Sit on the ground with your knees bent and your

feet flat on the floor.
3 Hold a weight plate with both hands and lean

back slightly.
4 Twist your torso to one side, bringing the weight

to one side.
5 Rotate your torso to the other side.

1 Select a pair of dumbbells of sufficient weight

as per the intensity prescribed for the exercise.
2 Sit on a bench with your feet flat on the ground,

your chest upright, and back straight.
3 Raise the dumbbells up to shoulder height,

with your elbows pointing downward and palms
facing towards you.
4 Press the dumbbells overhead, rotating your

palms outward as you go until they are facing
forward at the lockout position.
5 Lower the dumbbells back down to shoulder

height, rotating your palms back inward.

Barbell Bicep Curls
1 Select a weight as per the intensity prescribed

for the exercise.
2 Stand with your feet shoulder-width apart, with

the barbell hanging in front of your hips from
your arms with your palms facing outwards.
3 Curl the barbell up towards your chin by flexing

your biceps, keeping your elbows as close to
your body as possible. Keep your glutes tight
and avoid moving your hips.
4 Slowly lower the barbell back down to the

starting position in a controlled fashion.


for the exercise.
2 Position yourself lying on your back on a flat

bench with your feet flat on the floor and
holding an EZ-bar with your arms extended
perpendicular to your body, palms facing up.
3 Slowly lower the bar towards the top of your

head by bending your elbows. Allow your elbows
to go slightly backwards.
4 Extend your arms back up to the starting

position.

Wrist Curls

2 Sit on a bench with a dumbbell in each hand

and rest your forearms on your thighs.
3 Ensure your wrists are in contact with your

knees and your elbows are in contact with your
thighs.
4 Curl your wrists up towards your body,

squeezing the dumbbells in each hand.
5 Slowly lower the dumbbells back down to the

starting position.

• Execute in the same manner as the regular
Bench Press, only with your hands positioned
closer to each other on the barbell.
• This may result in the landing spot of the
barbell moving closer towards your upper
chest as the change in hand position
inherently keeps the elbows closer to
the body during execution of the lift.
Dips
1 Stand between two parallel bars or a dip

station, and grip each bar with your hands.
2 Squeeze your core and lean forward slightly

while maintaining a neutral back angle.
3 Lower your body downwards by bending your

elbows until your shoulders are just below your
elbows.
4 Press your body back up to the starting position.

1 Stand with your feet shoulder-width apart and

grip the barbell wider than your usual Overhead
Press grip, outside your shoulders.
2 Move yourself under the bar as if you were

positioning yourself for a high-bar squat with
the barbell resting on your traps.
3 Unrack the bar and engage your core, quads

and glutes, keeping your chest upright.
4 Drive your elbows under the barbell and press it

overhead until your elbows are straight.
5 Lower the barbell behind your neck, keeping

your elbows under the barbell at all times.


2 Stand in front of a flat bench with a dumbbell

in each hand.
3 Place the top of one foot on the bench behind

you and take a step forward with your other
foot.
4 Lower your body down by bending your front

knee, keeping your chest upright and back
straight.
5 Press your body back up to the starting position

by driving your foot into the ground.
6 Repeat on each leg for the prescribed number

of repetitions.
Machine Lying Leg Curls

for the exercise.
2 Lie face-down on the lying leg curl machine

with the pad behind your ankles and knees fully
extended.
3 Grip the handles on the machine and curl your

legs towards your glutes. Avoid hyper-extending
your lower back during the curl.
4 Slowly lower your legs back down to the starting

position in controlled fashion.

Banded Leg Curls
1 Attach a resistance band to a stable anchor

point and wrap it around your ankles.
2 Lie face down on a flat bench, or the floor, with

your legs straightened.
3 Curl your legs towards your glutes, keeping your

core tight.
4 Slowly lower your legs back down to the starting

position in a controlled fashion.

1 Select a dumbbell of sufficient weight as per

the intensity prescribed for the exercise.
2 Stand with the ball of one foot on the edge

of a step or platform, with a dumbbell in the
opposite hand.
3 Slowly lower yourself until your foot angle is

steep and you feel a stretch in your calf muscle.
4 From this position, raise your heel up as high as

you can.

Deep Leg Press

for the exercise.
2 Position yourself in the leg press machine with

your feet on the footplate just outside shoulder
width while maintaining a straight back angle
against the back pad. Don’t sit on your tailbone,
the seat should be in contact with the top of
your hamstrings.
3 Press the footplate away from you by extending

your legs, without locking out your knees, ever.
4 Slowly lower the footplate down towards you

in a controlled fashion until your knees almost
reach your shoulders or chest.

Dumbbell Squats

2 Stand straight with your feet shoulder-width

apart with a dumbbell in each hand hanging
down at your sides.
3 Bend your knees and hips to squat down,

keeping your chest upright and your back
straight, until your hips are lower than your
knees.
4 Stand back up to return to the starting position.

Romanian Deadlift
1 Take a conventional Deadlift stance in front of a

barbell.
2 Begin by deadlifting the barbell off the floor and

standing straight, or walking it out of a rack into
3 Move your butt all the way back with a proud

chest to hinge your torso forward at the hips
and lower the barbell towards your shins while
keeping your back straight and your core tight.
4 Stand back up while squeezing your glutes and

hamstrings to return to the starting position by
scooping your hips forward.

FAQ
Can a beginner do Operation Darkside?
Yes, Operation Darkside is a percentage-based
program which can be adapted to your current
1RM. If you are a novice lifter and do not know your
1RM yet, ignore the intensity percentages for each
exercise and begin Operation Darkside with your
current numbers instead, incrementally increasing
the weight for each exercise every week until you
establish a 1RM in Phase II.
I want to lose body fat, should I do this program?

While executing Operation Darkside, you should
remain in a slight caloric surplus. Your meals
should have an emphasis on protein to facilitate
muscle growth and recovery, which in turn will
have the added benefit of improving your overall
body composition.
My schedule is hectic, can I train twice or three

times a week instead of four?
Yes, Operation Darkside is structured into two
phases, with each phase consisting of 12 workouts
in total. If your schedule does not permit for a
weekly four-day split as recommended, simply do
each phase's 12 workouts consecutively within a
schedule that works for you.
Can I use this training program to peak for a

Powerlifting competition?
Yes, Operation Darkside is designed to increase
your 1RM on the four main lifts; three of which are
also the contested lifts in the sport of Powerlifting.
The only modification required to the program is
to ensure your Bench Presses are all paused at
the bottom in accordance with the rules of your
respective Powerlifting federation.
I'm over 40, can I do Operation Darkside?

Yes and you will benefit greatly from the strength
and muscle gained by following this program!
Can a female lifter do this program?

Of course! All shieldmaidens are encouraged to
execute Operation Darkside and benefit from
the strength gains and body re-composition this
program can offer you.
Do I have to deload at the end of each phase?

If you have accumulated training momentum
during a particular phase, avoid derailing your
progress by taking a forced deload. You should
only deload if your recovery is compromised.
Overtraining and under-recovery are synonymous,
so be mindful of your recovery throughout the
duration of the program.
Can I run Operation Darkside more than once?

Yes, each phase of Operation Darkside can be
repeated indefinitely—or for as long as you can
handle it—before proceeding to the next phase.
After completing all six weeks of the program, you
can repeat the program in its entirety again and
again.
How long does each workout take?

Each workout should take you around 90 minutes,
including warm-ups. If it is taking you longer than
that, you probably need to put your phone down.
How much of a strength increase can I expect?

Having successfully completed Operation Darkside,
you can expect a 5 – 10% increase on your 1RM for
each of the main lifts. Of course, results may vary
from lifter to lifter.
About the Authors
Loukas Antoniou
LAPT Strength & Conditioning
Coach Antoniou is the founder and Head Coach
of LAPT Strength & Conditioning. Loukas began
his career over a decade ago as a bodybuilding
and general fitness coach in Nicosia, Cyprus. He
has trained hundreds of people of all ages and
backgrounds as well as competitive bodybuilders
and powerlifters, with many of his athletes winning
medals and setting records at the national level.
Follow Loukas on Instagram at @coachloukas.
Alex Savva
Inner War Strength
Alex Savva is the founder and Managing Director
of Inner War Strength, a strengthwear brand
established with the intent to build a worldwide
strength culture to help people express the greatest
version of themseles possible. Alex has been
training for almost a decade and is a competitive
Powerlifter, winning medals at the national level
as well as setting a national record in the Squat
in his weight class. Follow Inner War Strength on
Instagram at @innerwarstrength.
OPERATION DARKSIDE
Barbaric Powerbuilding Playlist
Annihilate your workouts and your eardrums with
the official Operation Darkside Spotify playlist,
featuring hand-picked cuts of the most brutal and
barbaric Black/Death Metal to get you pumped.
spotify Listen on Spotify

OPERATION DARKSIDE
Official Merchandise
The most barbaric workout and lifestyle clothing
this side of Mordor. Explore Inner War Strength’s
unique collection of t-shirts, hoodies, hats, bags,
and much more only at innerwarstrength.co.
View Collection
OPERATION
DARKSIDE
BARBARIC POWERBUILDING
•
Loukas Antoniou & Alex Savva
All content © Inner War Strength. All rights reserved.

Artwork by Ivan Adi Prayoga AKA SerpentsChron.
Photography by Loukas Antoniou and Elena Myrianthea.
Design and slayout by Inner War Strength.
Lords of Desolation,
unleash your wrath!

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OPERATION

The ultimate goal of Operation Darkside is to help

Operation Darkside is a modular program

Each phase lasts three weeks and consists of four

Refer to the Training Guide for more information on

Complete illustrated instructions with valuable tips

The training equipment required to perform

As Operation Darkside is fundamentally a strength-

For best results, execute Operation Darkside with

Phase I can be repeated as many times as desired

Squat & Lower

Dumbbell Bulgarian Split Squats

Machine Lying Leg Curls / Banded Leg Curls

Dumbbell Single Leg Calf Raises

Deep Leg Press / Dumbbell Squats

Bench & Upper

Lat Pull-Downs / Chin-Ups

Incline Dumbbell Press / Incline Bench Press

Chest-Supported Rows / Barbell Rows

Rope / Dumbbell Tricep Extensions

Deadlift & Core

Lower Back Extensions / Reverse Hypers

Press & Arms

Dumbbell Arnold Press

Barbell Bicep Curls

EZ-Bar Skull Crushers

Squat & Lower

Dumbbell Bulgarian Split Squats

Machine / Banded Leg Curls

Dumbbell Single Leg Calf Raises

Deep Leg Press / Dumbbell Squats

Bench & Upper

Lat Pull-Downs / Chin-Ups

Incline Dumbbell Press / Incline Bench Press

Chest-Supported Rows / Barbell Rows

Rope / Dumbbell Tricep Extensions

Deadlift & Core

Lower Back Extensions / Reverse Hypers

Press & Arms

Dumbbell Arnold Press

Barbell Bicep Curls

EZ-Bar Skull Crushers

Squat & Lower

Dumbbell Bulgarian Split Squats

Machine / Banded Leg Curls

Dumbbell Single Leg Calf Raises

Deep Leg Press / Dumbbell Squats

Bench & Upper

Lat Pull-Downs / Chin-Ups

Incline Dumbbell Press / Incline Bench Press

Chest-Supported Rows / Barbell Rows

Rope / Dumbbell Tricep Extensions

Deadlift & Core

Lower Back Extensions / Reverse Hypers

Press & Arms

Dumbbell Arnold Press

Barbell Bicep Curls

EZ-Bar Skull Crushers

In the final week of this phase, you will perform a

Like Phase I, Phase II can be repeated as many

Lower Back Extensions / Reverse Hypers

Low Bar Squat

Close-Grip Bench Press

Dumbbell Bulgarian Split Squats