Meathook

by Mark Rosenberg

221 athletes joined

Deadliestlift's all purpose training program for hypertrophy and strength

4.23

(11 ratings)

PROGRAM DESCRIPTION

Meathook is an all purpose training program that translates my training habits and philosophies into a format suitable for use by the general lifting population. It incorporates my weekly schedule, my preferred routines for hypertrophy, and some of my favorite progressions and periodization for strength development.

This program is NOT suitable for beginners, but is suitable for intermediate lifters and advanced lifters, some suggestions on how to handle the program at each level will be included in this document. This is NOT a powerlifting program, or a program dedicated to any other strength sport, though it can be used in an off-season and the strength and size developed through running it will carry over to strength sports if you utilize dedicated training afterwards.

The program runs for 12 weeks but can be repeated indefinitely. The program assumes access to a full gym with a good machine selection, but can be performed with a more minimal set up (though I believe this will impede the hypertrophy days abit).

I HIGHLY recommend reading this entire document prior to running the program, in order to understand how to properly use it.

Click the link here for the full program guide.

Use code DEADLIESTLIFT when signing up for the app to support the coach.

PROGRAM OVERVIEW

Level
Intermediate, Advanced
Goal
Powerbuilding, Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Days Per Week
5 days
Time Per Workout
75 minutes

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

Day 1

Overhead Press (Barbell)

10 reps

75%

Deadlift (Barbell)

6 reps

6+ reps

75%

Day 1

Overhead Press (Barbell)

8 reps

77.5%

Deadlift (Barbell)

8 reps

8+ reps

72.5%

Day 1

Overhead Press (Barbell)

6 reps

80%

Deadlift (Barbell)

10 reps

70%

Day 1

Overhead Press (Barbell)

4 reps

82.5%

Deadlift (Barbell)

6 reps

6+ reps

75%

Day 1

Overhead Press (Barbell)

2 reps

87.5%

Deadlift (Barbell)

8 reps

8+ reps

72.5%

Day 1

Overhead Press (Barbell)

1 reps

92.5%

Deadlift (Barbell)

10 reps

70%

Day 1

Overhead Press (Barbell)

10 reps

75%

Deadlift (Barbell)

6 reps

6+ reps

75%

Day 1

Overhead Press (Barbell)

8 reps

77.5%

Deadlift (Barbell)

8 reps

8+ reps

72.5%

Day 1

Overhead Press (Barbell)

6 reps

80%

Deadlift (Barbell)

10 reps

70%

Day 1

Overhead Press (Barbell)

4 reps

82.5%

Deadlift (Barbell)

6 reps

6+ reps

75%

Day 1

Overhead Press (Barbell)

2 reps

87.5%

Deadlift (Barbell)

8 reps

8+ reps

72.5%

Day 1

Overhead Press (Barbell)

1 reps

92.5%

Deadlift (Barbell)

10 reps

70%

Day 2

Seated Military Press (Smith Machine)

8-12 reps

Lat Pulldown (Neutral Grip)

8-12 reps

Incline Bench Press (Dumbbell)

8-12 reps

Single Arm Row (Dumbbell)

8-12 reps

Chest Fly (Cable)

15-20 reps

Reverse Pec Deck

15-20 reps

Lateral Raise (Cable)

15-20 reps

Day 2

Lat Pulldown (Neutral Grip)

8-12 reps

Seated Military Press (Smith Machine)

8-12 reps

Single Arm Row (Dumbbell)

8-12 reps

Incline Bench Press (Dumbbell)

8-12 reps

Chest Fly (Cable)

15-20 reps

Reverse Pec Deck

15-20 reps

Lateral Raise (Cable)

15-20 reps

Day 2

Single Arm Row (Dumbbell)

8-12 reps

Incline Bench Press (Dumbbell)

8-12 reps

Seated Military Press (Smith Machine)

8-12 reps

Lat Pulldown (Neutral Grip)

8-12 reps

Chest Fly (Cable)

15-20 reps

Reverse Pec Deck

15-20 reps

Lateral Raise (Cable)

15-20 reps

Day 2

Single Arm Row (Dumbbell)

8-12 reps

Incline Bench Press (Dumbbell)

8-12 reps

Lat Pulldown (Neutral Grip)

8-12 reps

Seated Military Press (Smith Machine)

8-12 reps

Chest Fly (Cable)

15-20 reps

Reverse Pec Deck

15-20 reps

Lateral Raise (Cable)

15-20 reps

Day 2

Seated Military Press (Smith Machine)

8-12 reps

Lat Pulldown (Neutral Grip)

8-12 reps

Incline Bench Press (Dumbbell)

8-12 reps

Single Arm Row (Dumbbell)

8-12 reps

Chest Fly (Cable)

15-20 reps

Reverse Pec Deck

15-20 reps

Lateral Raise (Cable)

15-20 reps

Day 2

Lat Pulldown (Neutral Grip)

8-12 reps

Seated Military Press (Smith Machine)

8-12 reps

Incline Bench Press (Dumbbell)

8-12 reps

Single Arm Row (Dumbbell)

8-12 reps

Chest Fly (Cable)

15-20 reps

Reverse Pec Deck

15-20 reps

Lateral Raise (Cable)

15-20 reps

Day 2

Incline Bench Press (Dumbbell)

8-12 reps

Single Arm Row (Dumbbell)

8-12 reps

Seated Military Press (Smith Machine)

8-12 reps

Lat Pulldown (Neutral Grip)

8-12 reps

Chest Fly (Cable)

15-20 reps

Reverse Pec Deck

15-20 reps

Lateral Raise (Cable)

15-20 reps

Day 2

Single Arm Row (Dumbbell)

8-12 reps

Incline Bench Press (Dumbbell)

8-12 reps

Lat Pulldown (Neutral Grip)

8-12 reps

Seated Military Press (Smith Machine)

8-12 reps

Chest Fly (Cable)

15-20 reps

Reverse Pec Deck

15-20 reps

Lateral Raise (Cable)

15-20 reps

Day 2

Seated Military Press (Smith Machine)

8-12 reps

Lat Pulldown (Neutral Grip)

8-12 reps

Incline Bench Press (Dumbbell)

8-12 reps

Single Arm Row (Dumbbell)

8-12 reps

Chest Fly (Cable)

15-20 reps

Reverse Pec Deck

15-20 reps

Lateral Raise (Cable)

15-20 reps

Day 2

Lat Pulldown (Neutral Grip)

8-12 reps

Seated Military Press (Smith Machine)

8-12 reps

Single Arm Row (Dumbbell)

8-12 reps

Incline Bench Press (Dumbbell)

8-12 reps

Chest Fly (Cable)

15-20 reps

Reverse Pec Deck

15-20 reps

Lateral Raise (Cable)

15-20 reps

Day 2

Incline Bench Press (Dumbbell)

8-12 reps

Single Arm Row (Dumbbell)

8-12 reps

Seated Military Press (Smith Machine)

8-12 reps

Lat Pulldown (Neutral Grip)

8-12 reps

Chest Fly (Cable)

15-20 reps

Reverse Pec Deck

15-20 reps

Lateral Raise (Cable)

15-20 reps

Day 2

Single Arm Row (Dumbbell)

8-12 reps

Incline Bench Press (Dumbbell)

8-12 reps

Lat Pulldown (Neutral Grip)

8-12 reps

Seated Military Press (Smith Machine)

8-12 reps

Chest Fly (Cable)

15-20 reps

Reverse Pec Deck

15-20 reps

Lateral Raise (Cable)

15-20 reps

Day 3

Squat (Barbell)

10 reps

75%

Bench Press (Barbell)

6 reps

6+ reps

75%

Day 3

Squat (Barbell)

8 reps

77.5%

Bench Press (Barbell)

8 reps

8+ reps

72.5%

Day 3

Squat (Barbell)

6 reps

80%

Bench Press (Barbell)

10 reps

75%

Day 3

Squat (Barbell)

4 reps

82.5%

Bench Press (Barbell)

6 reps

6+ reps

75%

Day 3

Squat (Barbell)

2 reps

87.5%

Bench Press (Barbell)

8 reps

8+ reps

72.5%

Day 3

Squat (Barbell)

1 reps

92.5%

Bench Press (Barbell)

10 reps

70%

Day 3

Squat (Barbell)

10 reps

75%

Bench Press (Barbell)

6 reps

6+ reps

75%

Day 3

Squat (Barbell)

8 reps

77.5%

Bench Press (Barbell)

8 reps

8+ reps

72.5%

Day 3

Squat (Barbell)

6 reps

80%

Bench Press (Barbell)

10 reps

75%

Day 3

Squat (Barbell)

4 reps

82.5%

Bench Press (Barbell)

6 reps

6+ reps

75%

Day 3

Squat (Barbell)

2 reps

87.5%

Bench Press (Barbell)

8 reps

8+ reps

72.5%

Day 3

Squat (Barbell)

1 reps

92.5%

Bench Press (Barbell)

10 reps

70%

Day 4

Tricep Pushdown (Cable)

8-12 reps

Bicep Curl (EZ Bar)

8-12 reps

Skull Crusher

8-12 reps

Incline Curl (Dumbbell)

8-12 reps

Overhead Tricep Extension (Cable)

8-12 reps

Bicep Curl (Cable)

10-15 reps

Wrist Curls

15-20 reps

Day 4

Tricep Pushdown (Cable)

8-12 reps

Bicep Curl (EZ Bar)

8-12 reps

Skull Crusher

8-12 reps

Incline Curl (Dumbbell)

8-12 reps

Overhead Tricep Extension (Cable)

8-12 reps

Bicep Curl (Cable)

10-15 reps

Wrist Curls

15-20 reps

Day 4

Tricep Pushdown (Cable)

8-12 reps

Bicep Curl (EZ Bar)

8-12 reps

Skull Crusher

8-12 reps

Incline Curl (Dumbbell)

8-12 reps

Overhead Tricep Extension (Cable)

8-12 reps

Bicep Curl (Cable)

10-15 reps

Wrist Curls

15-20 reps

Day 4

Bicep Curl (Cable)

8-12 reps

Skull Crusher

8-12 reps

Bicep Curl (EZ Bar)

8-12 reps

Overhead Tricep Extension (Cable)

10-15 reps

Incline Curl (Dumbbell)

10-15 reps

Tricep Kickback

10-15 reps

Wrist Curls

15-20 reps

Day 4

Bicep Curl (Cable)

8-12 reps

Skull Crusher

8-12 reps

Bicep Curl (EZ Bar)

8-12 reps

Overhead Tricep Extension (Cable)

10-15 reps

Incline Curl (Dumbbell)

10-15 reps

Tricep Kickback

10-15 reps

Wrist Curls

15-20 reps

Day 4

Bicep Curl (Cable)

8-12 reps

Skull Crusher

8-12 reps

Bicep Curl (EZ Bar)

8-12 reps

Overhead Tricep Extension (Cable)

10-15 reps

Incline Curl (Dumbbell)

10-15 reps

Tricep Kickback

10-15 reps

Wrist Curls

15-20 reps

Day 4

Tricep Pushdown (Cable)

8-12 reps

Bicep Curl (EZ Bar)

8-12 reps

Skull Crusher

8-12 reps

Incline Curl (Dumbbell)

8-12 reps

Overhead Tricep Extension (Cable)

8-12 reps

Bicep Curl (Cable)

10-15 reps

Wrist Curls

15-20 reps

Day 4

Tricep Pushdown (Cable)

8-12 reps

Bicep Curl (EZ Bar)

8-12 reps

Skull Crusher

8-12 reps

Incline Curl (Dumbbell)

8-12 reps

Overhead Tricep Extension (Cable)

8-12 reps

Bicep Curl (Cable)

10-15 reps

Wrist Curls

15-20 reps

Day 4

Tricep Pushdown (Cable)

8-12 reps

Bicep Curl (EZ Bar)

8-12 reps

Skull Crusher

8-12 reps

Incline Curl (Dumbbell)

8-12 reps

Overhead Tricep Extension (Cable)

8-12 reps

Bicep Curl (Cable)

10-15 reps

Wrist Curls

15-20 reps

Day 4

Bicep Curl (Cable)

8-12 reps

Skull Crusher

8-12 reps

Bicep Curl (EZ Bar)

8-12 reps

Overhead Tricep Extension (Cable)

10-15 reps

Incline Curl (Dumbbell)

10-15 reps

Tricep Kickback

10-15 reps

Wrist Curls

15-20 reps

Day 4

Bicep Curl (Cable)

8-12 reps

Skull Crusher

8-12 reps

Bicep Curl (EZ Bar)

8-12 reps

Overhead Tricep Extension (Cable)

10-15 reps

Incline Curl (Dumbbell)

10-15 reps

Tricep Kickback

10-15 reps

Wrist Curls

15-20 reps

Day 4

Bicep Curl (Cable)

8-12 reps

Skull Crusher

8-12 reps

Bicep Curl (EZ Bar)

8-12 reps

Overhead Tricep Extension (Cable)

10-15 reps

Incline Curl (Dumbbell)

10-15 reps

Tricep Kickback

10-15 reps

Wrist Curls

15-20 reps

Day 5

Hamstring Curl

8-12 reps

Squat (Barbell)

8-12 reps

Leg Press

10-15 reps

Leg Extension

15-20 reps

Seated Calf Raise

15-20 reps

Cable Crunch

15-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Day 5

Hamstring Curl

8-12 reps

Squat (Barbell)

8-12 reps

Leg Press

10-15 reps

Leg Extension

15-20 reps

Seated Calf Raise

15-20 reps

Cable Crunch

15-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Day 5

Hamstring Curl

8-12 reps

Squat (Barbell)

8-12 reps

Leg Press

10-15 reps

Leg Extension

15-20 reps

Seated Calf Raise

15-20 reps

Cable Crunch

15-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Day 5

Hamstring Curl

8-12 reps

Squat (Barbell)

8-12 reps

Leg Press

10-15 reps

Leg Extension

15-20 reps

Seated Calf Raise

15-20 reps

Cable Crunch

15-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Day 5

Hamstring Curl

8-12 reps

Squat (Barbell)

8-12 reps

Leg Press

10-15 reps

Leg Extension

15-20 reps

Seated Calf Raise

15-20 reps

Cable Crunch

15-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Day 5

Hamstring Curl

8-12 reps

Squat (Barbell)

8-12 reps

Leg Press

10-15 reps

Leg Extension

15-20 reps

Seated Calf Raise

15-20 reps

Cable Crunch

15-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Day 5

Hamstring Curl

8-12 reps

Squat (Barbell)

8-12 reps

Leg Press

10-15 reps

Leg Extension

15-20 reps

Seated Calf Raise

15-20 reps

Cable Crunch

15-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Day 5

Hamstring Curl

8-12 reps

Squat (Barbell)

8-12 reps

Leg Press

10-15 reps

Leg Extension

15-20 reps

Seated Calf Raise

15-20 reps

Cable Crunch

15-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Day 5

Hamstring Curl

8-12 reps

Squat (Barbell)

8-12 reps

Leg Press

10-15 reps

Leg Extension

15-20 reps

Seated Calf Raise

15-20 reps

Cable Crunch

15-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Day 5

Hamstring Curl

8-12 reps

Squat (Barbell)

8-12 reps

Leg Press

10-15 reps

Leg Extension

15-20 reps

Seated Calf Raise

15-20 reps

Cable Crunch

15-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Day 5

Hamstring Curl

8-12 reps

Squat (Barbell)

8-12 reps

Leg Press

10-15 reps

Leg Extension

15-20 reps

Seated Calf Raise

15-20 reps

Cable Crunch

15-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Day 5

Hamstring Curl

8-12 reps

Squat (Barbell)

8-12 reps

Leg Press

10-15 reps

Leg Extension

15-20 reps

Seated Calf Raise

15-20 reps

Cable Crunch

15-20 reps

Romanian Deadlift (Barbell)

8-12 reps

WHAT PEOPLE ARE SAYING(11 ratings)

Only ratings with written feedback are displayed here.

4.23 / 5

Seth N.Age 32, Man

a month ago

12 weeks complete

2 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

I ran 12 weeks of this program and really liked it. Gonna run it back again because I’m seeing new gains and PR’s every session. As long as you read Mark’s program guide and manage your fatigue appropriately you’ll have no issues. 🐴🐓

Treyton HatchAge 22, Man

2 months ago

3 weeks complete

2 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Good program, very exhausting and rewarding. Great balance of hypertrophy and strength training. Really enjoy it and recommend to all my gym friends.

Show All Reviews

The Meathook program is designed as a comprehensive, all-purpose training plan that integrates the personal training philosophies of Mark Rosenberg, and routines into a format that can be followed by the general lifting population. This program combines Mark's preferred weekly schedule, hypertrophy routines, and favorite progressions for strength development into a single, cohesive plan. While it offers a well-rounded approach to both size and strength gains, it is important to note that Meathook is not suitable for beginners. Intermediate and advanced lifters will find it challenging yet effective, as it caters to those with a solid foundation in training.

Meathook is not a specialized powerlifting or strength sport program, but it can be utilized in the off-season for athletes looking to build strength and size that will carry over to their sport-specific training. The 12-week program focuses on progressive overload and periodization to maximize muscle growth (hypertrophy) while also improving overall strength. It can be repeated indefinitely for consistent long-term progress.

For those who plan to run Meathook, access to a fully-equipped gym with a wide selection of machines is ideal, as this will optimize the hypertrophy-focused training days. However, the program can be adapted to work with a more minimal setup, though this may limit some aspects of the program's effectiveness, particularly on hypertrophy days. As with any comprehensive program, it is essential to read the entire document before starting to ensure you understand how to structure your training and get the most out of the program.