Armor Building Complex (ABC)

The Ultimate Strength-Conditioning Complex

The Armor Building Complex (ABC) is Dan John's brilliantly simple protocol that builds shoulders, back and legs through one continuous sequence: 2 cleans, 1 press, 3 front squats.

This time-tested complex has helped thousands build functional strength while improving conditioning in sessions as short as 10 minutes.

Program Overview

• Duration: 15-45 minutes
• Frequency: 2-4 days per week
• Equipment: Double or single kettlebell
• Complex: 2 Cleans + 1 Press + 3 Front Squats
• Rest: Until breath is normalized
• Weight selection: Use weight you can press 3-5 times

Training Options

Option 1: Time-Based

• Beginners: 15 minutes
• Intermediate: 20-30 minutes
• Advanced: 30-45 minutes
• Focus on consistent pace, not speed

Option 2: Round-Based

• Light day: 5 rounds
• Medium day: 8-10 rounds
• Heavy day: 15+ rounds
• Rest 30-60 seconds between rounds

Option 3: EMOM (Every Minute on the Minute)

• Perform 1 complex at the top of each minute
• Continue for 15-45 minutes
• Excellent for power development

How to Execute

1. Clean both kettlebells to rack position (2 reps)
2. Press overhead once
3. Lower to rack and perform 3 front squats
4. Set bells down
5. Repeat for time or rounds
6. Track total complexes completed

Key Points:

• Maintain quality movement patterns
• Breathe between exercises
• Never sacrifice form for speed
• Stop when form deteriorates

Program Variations

Armor Building Complex Straight

Perform the complex as 2 cleans, 2 presses, 3 front squats.
This variation increases time under tension and shoulder endurance by doubling the press reps.

Armor Building Complex with Single Kettlebell

Perfect for home training or when matching bells aren't available:

1. Clean & Press (1 rep)
2. Switch sides
3. Clean & Press (1 rep)
4. Front Squat (2 reps)

Alternate arms when starting a new round.
This balances the work between both sides while training unilaterally.

Success Tips

• Start light - the weight gets heavy fast
• Track progress - log rounds or time completed
• Focus on breathing - power breathe between exercises
• Stay fresh - stop before exhaustion
• Progress gradually - add 1-2 minutes per week

Exercise Demonstrations

Armor Building Complex (Double Kettlebell)

Armor Building Complex with Single Kettlebell