Beast Slayer Evolution: Superhuman

READ:
This program is meant specifically to bring up your overhead press, but there is plenty of applicable and general hypertrophy work as well. Note that when it comes time to hit a 1RM PR, you also have the option of choosing to hit your old PR for an additional rep, as opposed to adding 5 pounds. There is more odds and ends work built in when compared to the primal powerlifting program, but less of a focus on frequency with Squat and Deadlift to compensate.
MUST READ:
Several things. Firstly, going into the program it will ask you for your 1 rep maxes. This includes the exercises of choice, it doesnt really matter what you put here at the beginning because when you swap them out for your main chosen exercise itll just ask you to re enter your one rep max for that chosen exercise.

For Dumbbell Press and your main Bicep Curl of Choice, the loading is as follows:
Week 1: First set 20+ reps to failure, rest of sets to around 10-12 reps 
Week 2: First set with 15+ reps to failure, rest of sets rep to about RPE 7
Week 3: First set with 12 reps to failure, rest of sets rep to RPE 7
Week 4: First set with 10 reps to failure, rest of sets rep to RPE 7
Week 5: First set with 8 Reps to failure, rest of sets rep to RPE 7 
Week 6: First set with 5+ reps to failure, rest of sets remove 15% weight and do sets of 5+ (you can use slightly higher reps on movements where it makes more sense to do so) 

Program run days: Monday Tuesday Thursday Friday Saturday
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Beast Slayer Cheat Sheet:
https://docs.google.com/document/d/1lzKv_L5bhTWOxxhb4M27XCIh2vFCC5on/edit
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Lastly, I tried hard to re create the program from a spreadsheet to a boostcamp program while keeping it AS faithful AS POSSIBLE. I didn't change the program in the slightest. I hate when people change the original program because they think they know more than the original program creator and usually they just mess everything up. Please enjoy.

READ:
This program is meant specifically to bring up your overhead press, but there is plenty of applicable and general hypertrophy work as well. Note that when it comes time to hit a 1RM PR, you also have the option of choosing to hit your old PR for an additional rep, as opposed to adding 5 pounds. There is more odds and ends work built in when compared to the primal powerlifting program, but less of a focus on frequency with Squat and Deadlift to compensate.
MUST READ:
For Dumbbell Press and main Bicep Curl of Choice, the loading is as follows:
Week 1: First set 20+ reps to failure, rest of sets to around 10-12 reps 
Week 2: First set with 15+ reps to failure, rest of sets rep to about RPE 7
Week 3: First set with 12 reps to failure, rest of sets rep to RPE 7
Week 4: First set with 10 reps to failure, rest of sets rep to RPE 7
Week 5: First set with 8 Reps to failure, rest of sets rep to RPE 7 
Week 6: First set with 5+ reps to failure, rest of sets remove 15% weight and do sets of 5+ (you can use slightly higher reps on movements where it makes more sense to do so) 
-
Beast Slayer Cheat Sheet:
https://docs.google.com/document/d/1lzKv_L5bhTWOxxhb4M27XCIh2vFCC5on/edit

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Do rows if your lower back gets fatigued easily. If not, do back extensions. Unsure? Do rows.

Barbell Rows OR Back Extension (Swap This Out For Either)

High Bar Squat (Barbell)

Select Your Leg Accessory (Swap This Out For A Listed Exercise)

Calf Raise of Choice

Seated Or Lying Hamstring Curl (Swap This Out For Either)

Lower 1

First 3 exercises are performance metrics, superset the work after where applicable (if wanted)

Overhead Press (Barbell)

Pull-Up (Weighted)

Select Your Extension (Swap This Out For A Listed Exercise)

Machine Or Cable Lateral Raise (Swap This Out For Either)

Reverse Pec Deck

Weighted Sit Up

Upper 1

Choose incline that is comfortable. If you press with lots of layback, do not use back support.

PAUSED AD Press Or Seated OHP (Swap This Out For Either)

Bicep Curl Of Choice (Swap This Out For A Listed Exercise)

Bench Press (Dumbbell)

Select Your Pressdown (Swap This Out For A Listed Exercise)

Pec Deck (Machine)

Hanging Leg Raise

Upper 2

We're deadlifting today. Take pride in your form. You're not spamming deadlift volume, make it count

Deadlift (Barbell)

Sissy Squat Or Leg Extension (Swap This Out For Either)

Lower 2

Stay honest with rest times and keep weight low. Today is pure OHP practice+Volume for other muscles

PAUSED Seated Dumbbell OHP

Chin-Up (Bodyweight)

Incline DB Press OR Decline Weighted Pushup (Swap This Out For Either)

Upper 3

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