Sebastian Stan, Gym
On the Don Saladino App - Train Like the Winter Soldier
This program isn’t just intense—it’s intelligently designed. Every detail in the 9-week layout was strategically chosen to deliver peak performance and visible results, modeled after how Sebastian Stan trained to embody the Winter Soldier.
GOAL: BUILD MUSCLE - GET JACKED! 🦾
DIFFICULTY: Intermediate to Advanced
DURATION: 9 Weeks, 5 Days a Week, Optional 6th Day
AVG LENGTH: 45-60 Minutes
EQUIPMENT: Barbell, Dumbbells, Kettlebells, Leg Press, Leg Curl, Leg Extension, Hack Squat, Seated Calf Machine, Machine Row, Cable Machine, Lat Pulldown Machine, Adjustable Bench, Dip Station, Ab Wheel, Cardio Equipment (your choice)
TRAINING SPLIT:
Day 1. Lower Body (Heavy)
Day 2. Upper Body (Heavy)
Day 3. Arms + Cardio
Day 4. Lower Body (High Rep)
Day 5. Upper Body (High Rep)
Day 6. Optional Cardio & Abs
WHAT’S INCLUDED:
App, Desktop Access, & eBook
9-Week Sebastian Stan, Gym Program
Exercise Demonstration Videos
Weight Logging & Tracking
Nutrition Guide, Supplement Guide, & Macro Guide
Private Group Access
No subscription or reoccurring fees for the Don Saladino app. The app is FREE. Your purchased programs will be stored & accessed within your app account.
ABOUT THE PROGRAM
Train Like the Winter Soldier
This program isn’t just intense—it’s intelligently designed. Every detail in the 9-week layout was strategically chosen to deliver peak performance and visible results, modeled after how Sebastian Stan trained to embody the Winter Soldier.
👉 Beginners: Ease in, master the moves, build your foundation.
👉 Veterans: Crank the intensity. Train like the credits are rolling.
🏋🏻♂️TRAINING SPLIT
A 5-day training split hitting lower body and upper body twice per week ensures balanced development and sufficient volume for strength + hypertrophy.
+ Day 1: Lower Body (Heavy)
+ Day 2: Upper Body (Heavy)
+ Day 3: Arms, Abs, & Cardio
+ Day 4: Lower Body (High Reps)
+ Day 5: Upper Body (High Reps)
+ Day 6: Optional Cardio + Abs
🟢 Includes 3 strategic progressions over 9 weeks
🛠️ 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
+ Verified: Seb’s exact training
+ Zercher squats, KB swings & kickstand RDLs for real-world power
+ Core-focused movement prep for better mobility and control
+ Built-in progressions so progress never plateaus
+ Blends bodybuilding precision with superhero functionality.
+ Built for those that crave a challenge — not confusion.
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 hip-driven 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-braced 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!
