Mad Dogs Only

Great program for strength, size, fat loss and those who love high volume. All workouts to be done under 50 minutes. Superset the main lifts with accessory lift. Eg. DL, abs x3 dl push,dl pull x 3, dl push, dl pull x3. Feel free to change out the accessory lifts, this is just a template. This program is based on Wendlers 531 programming. Increase upper body TM by 2.5kg and lower body TM by 5kg after each cycle if needed. Choose correct Training Max and try taking as little recovery time between sets as possible.

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Week 1

Week 2

Week 3

Military Press (Barbell)

Russian Twist

Goblet Squat

Single Leg Deadlift

Tricep Rope Push Down (Cable)

Hammer Curl

Squat (Barbell)

Ab Wheel

Incline Bench Press (Dumbbell)

Dumbbell Row

Lateral Raise (Dumbbell)

Face Pull

Bench Press (Barbell)

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Dumbbell)

Tricep Extension (Dumbbell)

Preacher Curl (EZ Bar)

Deadlift (Barbell)

Dip (Weighted)

Pull-Up (Weighted)

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