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STT: Vol. 6 - THE MEATGINDER

by Tank
4 athletes joined

Program Description

Welcome to "Stank Tank Training: Vol 6 - The Meatgrinder", where your tiny meat gets tenderized, marinated, and transformed into a prime slab of USDA-certified man-ham. This isn’t just a workout—it’s a four-week sausage fest where we turn cocktail weenies into absolute meat batons. In this program, we’re cranking the heat up to “sizzling.” You’ll hammer your chesticles until your pecs are so plump, they’ll need a bra. Your leg days will turn your thighs into throbbing meat logs, leaving you waddling like you just rode a mechanical bull through a meat locker. Arm day? More like “Forearm Phallus Day,” because you’ll be pumping those guns until your sleeves feel like rubbers on a kielbasa. And don’t think for a second that we’re stopping at just gains. No, we’re here to break you down, slap your tiny meat on the cutting board, and butcher you into the meaty masterpiece you were born to be. By the end of this program, you won’t just walk into a room—you’ll meat-slap your way through the doorframe, oozing beefy confidence and the unmistakable stench of victory. So if you’re ready to trade in your baby carrot for a meat bat, step into The Meatgrinder. Safe word? Nah, the only thing coming out of your mouth will be “More Meat!”

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 24, 2025 01:44
  • Last Edited
    Feb 24, 2025 02:29
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
RPE 10
2A
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 8
2B
Leg Press
3
10 reps
RPE 8
3A
Hamstring Curl
4
12 reps
RPE 8
3B
Leg Extension
4
12 reps
RPE 8
3C
Seated Calf Raise
4
15 reps
RPE 8
4A
Hip Adductor (Machine)
3
15 reps
RPE 8
4B
Hip Abductor (Machine)
3
15 reps
RPE 8
5A
Cable Crunch
3
10-15 reps
RPE 8
5B
Lying Leg Raise
3
10-15 reps
RPE 8
5C
Side Crunch
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
RPE 10
2A
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 8
2B
Leg Press
3
10 reps
RPE 8
3A
Hamstring Curl
4
12 reps
RPE 8
3B
Leg Extension
4
12 reps
RPE 8
3C
Seated Calf Raise
4
15 reps
RPE 8
4A
Hip Adductor (Machine)
3
15 reps
RPE 8
4B
Hip Abductor (Machine)
3
15 reps
RPE 8
5A
Cable Crunch
3
10-15 reps
RPE 8
5B
Lying Leg Raise
3
10-15 reps
RPE 8
5C
Side Crunch
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
RPE 10
2A
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 8
2B
Leg Press
3
10 reps
RPE 8
3A
Hamstring Curl
4
12 reps
RPE 8
3B
Leg Extension
4
12 reps
RPE 8
3C
Seated Calf Raise
4
15 reps
RPE 8
4A
Hip Adductor (Machine)
3
15 reps
RPE 8
4B
Hip Abductor (Machine)
3
15 reps
RPE 8
5A
Cable Crunch
3
10-15 reps
RPE 8
5B
Lying Leg Raise
3
10-15 reps
RPE 8
5C
Side Crunch
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
RPE 10
2A
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 8
2B
Leg Press
3
10 reps
RPE 8
3A
Hamstring Curl
4
12 reps
RPE 8
3B
Leg Extension
4
12 reps
RPE 8
3C
Seated Calf Raise
4
15 reps
RPE 8
4A
Hip Adductor (Machine)
3
15 reps
RPE 8
4B
Hip Abductor (Machine)
3
15 reps
RPE 8
5A
Cable Crunch
3
10-15 reps
RPE 8
5B
Lying Leg Raise
3
10-15 reps
RPE 8
5C
Side Crunch
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
4 reps
RPE 10
2A
Guillotine Press
3
8 reps
RPE 8
2B
Chest Fly (Machine)
3
8 reps
RPE 8
3A
Seated Dip (Machine)
4
12 reps
RPE 8
3B
Chest Press (Machine)
4
12 reps
RPE 8
3C
Push Up
4
12 reps
RPE 8
4
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
4 reps
RPE 10
2A
Guillotine Press
3
8 reps
RPE 8
2B
Chest Fly (Machine)
3
8 reps
RPE 8
3A
Seated Dip (Machine)
4
12 reps
RPE 8
3B
Chest Press (Machine)
4
12 reps
RPE 8
3C
Push Up
4
12 reps
RPE 8
4
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
4 reps
RPE 10
2A
Guillotine Press
3
8 reps
RPE 8
2B
Chest Fly (Machine)
3
8 reps
RPE 8
3A
Seated Dip (Machine)
4
12 reps
RPE 8
3B
Chest Press (Machine)
4
12 reps
RPE 8
3C
Push Up
4
12 reps
RPE 8
4
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
4 reps
RPE 10
2A
Guillotine Press
3
8 reps
RPE 8
2B
Chest Fly (Machine)
3
8 reps
RPE 8
3A
Seated Dip (Machine)
4
12 reps
RPE 8
3B
Chest Press (Machine)
4
12 reps
RPE 8
3C
Push Up
4
12 reps
RPE 8
4
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 10
2A
Seated Row (Cable)
4
12 reps
RPE 10
2B
Lat Pulldown
4
12 reps
RPE 10
3A
Bent Over Row (Barbell)
4
8 reps
RPE 8
3B
Shrug (Barbell)
4
12 reps
RPE 8
3C
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
4A
Ab Wheel
4
15-25 reps
RPE 5
4B
Reverse Hyperextension
4
10-15 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 10
2A
Seated Row (Cable)
4
12 reps
RPE 10
2B
Lat Pulldown
4
12 reps
RPE 10
3A
Bent Over Row (Barbell)
4
8 reps
RPE 8
3B
Shrug (Barbell)
4
12 reps
RPE 8
3C
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
4A
Ab Wheel
4
15-25 reps
RPE 5
4B
Reverse Hyperextension
4
10-15 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 10
2A
Seated Row (Cable)
4
12 reps
RPE 10
2B
Lat Pulldown
4
12 reps
RPE 10
3A
Bent Over Row (Barbell)
4
8 reps
RPE 8
3B
Shrug (Barbell)
4
12 reps
RPE 8
3C
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
4A
Ab Wheel
4
15-25 reps
RPE 5
4B
Reverse Hyperextension
4
10-15 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 10
2A
Seated Row (Cable)
4
12 reps
RPE 10
2B
Lat Pulldown
4
12 reps
RPE 10
3A
Bent Over Row (Barbell)
4
8 reps
RPE 8
3B
Shrug (Barbell)
4
12 reps
RPE 8
3C
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
4A
Ab Wheel
4
15-25 reps
RPE 5
4B
Reverse Hyperextension
4
10-15 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
5
4 reps
RPE 10
2A
Bicep Curl (Dumbbell)
1
1
1
1
1
50 reps
30 reps
20 reps
10 reps
29 reps
-
-
-
-
-
2B
Tricep Pushdown (Cable)
1
1
1
1
1
50 reps
30 reps
20 reps
10 reps
29 reps
-
-
-
-
-
2C
Reverse Bicep Curl (Cable)
1
1
1
1
1
50 reps
30 reps
20 reps
10 reps
29 reps
-
-
-
-
-
2D
Dips Between Chairs
1
1
1
1
1
50 reps
30 reps
20 reps
10 reps
29 reps
-
-
-
-
-
2E
Preacher Curl (EZ Bar)
1
1
1
1
1
50 reps
30 reps
20 reps
10 reps
29 reps
-
-
-
-
-
2F
Skull Crusher (Barbell)
1
1
1
1
1
50 reps
30 reps
20 reps
10 reps
29 reps
-
-
-
-
-
3
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
5
4 reps
RPE 10
2A
Bicep Curl (Dumbbell)
1
1
1
1
1
50 reps
30 reps
20 reps
10 reps
29 reps
-
-
-
-
-
2B
Tricep Pushdown (Cable)
1
1
1
1
1
50 reps
30 reps
20 reps
10 reps
29 reps
-
-
-
-
-
2C
Reverse Bicep Curl (Cable)
1
1
1
1
1
50 reps
30 reps
20 reps
10 reps
29 reps
-
-
-
-
-
2D
Dips Between Chairs
1
1
1
1
1
50 reps
30 reps
20 reps
10 reps
29 reps
-
-
-
-
-
2E
Preacher Curl (EZ Bar)
1
1
1
1
1
50 reps
30 reps
20 reps
10 reps
29 reps
-
-
-
-
-
2F
Skull Crusher (Barbell)
1
1
1
1
1
50 reps
30 reps
20 reps
10 reps
29 reps
-
-
-
-
-
3
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
5
4 reps
RPE 10
2A
Bicep Curl (Dumbbell)
1
1
1
1
1
50 reps
30 reps
20 reps
10 reps
29 reps
-
-
-
-
-
2B
Tricep Pushdown (Cable)
1
1
1
1
1
50 reps
30 reps
20 reps
10 reps
29 reps
-
-
-
-
-
2C
Reverse Bicep Curl (Cable)
1
1
1
1
1
50 reps
30 reps
20 reps
10 reps
29 reps
-
-
-
-
-
2D
Dips Between Chairs
1
1
1
1
1
50 reps
30 reps
20 reps
10 reps
29 reps
-
-
-
-
-
2E
Preacher Curl (EZ Bar)
1
1
1
1
1
50 reps
30 reps
20 reps
10 reps
29 reps
-
-
-
-
-
2F
Skull Crusher (Barbell)
1
1
1
1
1
50 reps
30 reps
20 reps
10 reps
29 reps
-
-
-
-
-
3
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
5
4 reps
RPE 10
2A
Bicep Curl (Dumbbell)
1
1
1
1
1
50 reps
30 reps
20 reps
10 reps
29 reps
-
-
-
-
-
2B
Tricep Pushdown (Cable)
1
1
1
1
1
50 reps
30 reps
20 reps
10 reps
29 reps
-
-
-
-
-
2C
Reverse Bicep Curl (Cable)
1
1
1
1
1
50 reps
30 reps
20 reps
10 reps
29 reps
-
-
-
-
-
2D
Dips Between Chairs
1
1
1
1
1
50 reps
30 reps
20 reps
10 reps
29 reps
-
-
-
-
-
2E
Preacher Curl (EZ Bar)
1
1
1
1
1
50 reps
30 reps
20 reps
10 reps
29 reps
-
-
-
-
-
2F
Skull Crusher (Barbell)
1
1
1
1
1
50 reps
30 reps
20 reps
10 reps
29 reps
-
-
-
-
-
3
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
RPE 10
2A
Bench Press (Close Grip)
3
10 reps
RPE 10
2B
Pec Deck (Machine)
3
10 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
3B
Pullover (Dumbbell)
3
15 reps
RPE 8
3C
Chest Fly (Cable)
3
15 reps
RPE 8
4A
Hanging Leg Raise
3
10-15 reps
RPE 8
4B
Russian Twist
3
10-15 reps
RPE 8
4C
Weighted Situp
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
RPE 10
2A
Bench Press (Close Grip)
3
10 reps
RPE 10
2B
Pec Deck (Machine)
3
10 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
3B
Pullover (Dumbbell)
3
15 reps
RPE 8
3C
Chest Fly (Cable)
3
15 reps
RPE 8
4A
Hanging Leg Raise
3
10-15 reps
RPE 8
4B
Russian Twist
3
10-15 reps
RPE 8
4C
Weighted Situp
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
RPE 10
2A
Bench Press (Close Grip)
3
10 reps
RPE 10
2B
Pec Deck (Machine)
3
10 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
3B
Pullover (Dumbbell)
3
15 reps
RPE 8
3C
Chest Fly (Cable)
3
15 reps
RPE 8
4A
Hanging Leg Raise
3
10-15 reps
RPE 8
4B
Russian Twist
3
10-15 reps
RPE 8
4C
Weighted Situp
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
RPE 10
2A
Bench Press (Close Grip)
3
10 reps
RPE 10
2B
Pec Deck (Machine)
3
10 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
3B
Pullover (Dumbbell)
3
15 reps
RPE 8
3C
Chest Fly (Cable)
3
15 reps
RPE 8
4A
Hanging Leg Raise
3
10-15 reps
RPE 8
4B
Russian Twist
3
10-15 reps
RPE 8
4C
Weighted Situp
3
10-15 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
5 Sets
4 Reps
@10
2A
Bulgarian Split Squat (Barbell)
3 Sets
8 Reps
@8
2B
Leg Press
3 Sets
10 Reps
@8
3A
Hamstring Curl
4 Sets
12 Reps
@8
3B
Leg Extension
4 Sets
12 Reps
@8
3C
Seated Calf Raise
4 Sets
15 Reps
@8
4A
Hip Adductor (Machine)
3 Sets
15 Reps
@8
4B
Hip Abductor (Machine)
3 Sets
15 Reps
@8
5A
Cable Crunch
3 Sets
10-15 Reps
@8
5B
Lying Leg Raise
3 Sets
10-15 Reps
@8
5C
Side Crunch
3 Sets
10-15 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
5 Sets
4 Reps
@10
2A
Guillotine Press
3 Sets
8 Reps
@8
2B
Chest Fly (Machine)
3 Sets
8 Reps
@8
3A
Seated Dip (Machine)
4 Sets
12 Reps
@8
3B
Chest Press (Machine)
4 Sets
12 Reps
@8
3C
Push Up
4 Sets
12 Reps
@8
4
Cardio
1 Set
15 mins
-
Day 3
1
Deadlift (Barbell)
5 Sets
4 Reps
@10
2A
Seated Row (Cable)
4 Sets
12 Reps
@10
2B
Lat Pulldown
4 Sets
12 Reps
@10
3A
Bent Over Row (Barbell)
4 Sets
8 Reps
@8
3B
Shrug (Barbell)
4 Sets
12 Reps
@8
3C
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
4A
Ab Wheel
4 Sets
15-25 Reps
@5
4B
Reverse Hyperextension
4 Sets
10-15 Reps
@5
Day 4
1
Overhead Press (Machine)
5 Sets
4 Reps
@10
2A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
30 Reps
20 Reps
10 Reps
29 Reps
-
-
-
-
-
2B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
30 Reps
20 Reps
10 Reps
29 Reps
-
-
-
-
-
2C
Reverse Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
30 Reps
20 Reps
10 Reps
29 Reps
-
-
-
-
-
2D
Dips Between Chairs
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
30 Reps
20 Reps
10 Reps
29 Reps
-
-
-
-
-
2E
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
30 Reps
20 Reps
10 Reps
29 Reps
-
-
-
-
-
2F
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
30 Reps
20 Reps
10 Reps
29 Reps
-
-
-
-
-
3
Cardio
1 Set
15 mins
-
Day 5
1
Bench Press (Barbell)
5 Sets
4 Reps
@10
2A
Bench Press (Close Grip)
3 Sets
10 Reps
@10
2B
Pec Deck (Machine)
3 Sets
10 Reps
@10
3A
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@8
3B
Pullover (Dumbbell)
3 Sets
15 Reps
@8
3C
Chest Fly (Cable)
3 Sets
15 Reps
@8
4A
Hanging Leg Raise
3 Sets
10-15 Reps
@8
4B
Russian Twist
3 Sets
10-15 Reps
@8
4C
Weighted Situp
3 Sets
10-15 Reps
@8