Mad Lad

Program Description

This program is intended to you get big and strong as heck. It uses compound movements, isolation movements, and some body weight movements. Using three week waves of varying rep ranges, and switching variations of the main movement of the day at the end of the three weeks. You will avoid the law of accommodation and continue to PR on your main lift every single week. When the sets and reps reset to 3x10, you will swap the main movement to a variation. You can use any variation you’d like, but here are some recommendations. Bench: Wide grip bench Feet up bench Larsen press Dumbbell bench Decline bench Dead bench press Buffalo bar bench Football bar bench Floor press Football bar floor press Buffalo bar floor press Squat: High bar squat Low bar squat Wide squat Narrow squat Zercher squat Pin squat Buffalo bar squat Box squat Deadlift: Conventional Sumo Deficit deadlift Sumo deficit deadlift Snatch grip deadlift Deficit snatch grip deadlift Rack pull (Below or above knee) Zercher deadlift Overhead press: Military press Push press Pin press Arnold press Dumbbell press Football bar press Buffalo bar press Seated barbell press Once again, use any variation you’d like. These are just recommendations. I would avoid variations that are already in the program as accessory movements. Train hard, give maximum effort, and you will see fantastic results. Good luck, and good training. If you try the program, please leave a review or feedback just so I know how people feel about this program. If you have any questions, email me. [email protected]

Program Overview