Chomsky Honk's Death Metal Not Optional

This program is designed to apply hypertrophy for all major compound movements with both cardio and calistethics involved for a cut. This will help retain and build muscle with progressive overload movements while remaining on a deficit. 

Set for 8 weeks, track numbers, then restart if so desire. As well, these workouts should be under 1 ½ hours for weights.

Because bench is performed daily, I couldn't find which day to set biceps would be the best. So they can be changed in order per day 1, 2, 4, and 5.

Piss, shit, and fart out the weakness in wet chunks.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench, deadlift, OHP, and accessories for back and shoulders.

Larsen Press (Barbell)

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Tricep Extension (Cable)

Military Press (Barbell)

T-Bar Row

Seated Shoulder Press (Dumbbell)

Lat Pulldown

Elliptical

Bench, Deadlift, & OHP

Made for just leg training, bodyweight, and cardio. Can be day 3 or day 5 based on preference.

Plank

Push Up

Sit Up

Wall Sit

Dead Hang

Leg Press

Leg Press (45 Degrees)

Lying Leg Curl

Leg Extension

Seated Calf Raise

Legs, Calistethic, Cardio ⚠️

Bench Press (Close Grip)

Bench Press (Wide Grip)

Bench, squat, and accessories for chest and arms.

Bench Press (Barbell)

Decline Bench Press (Barbell)

Tricep Rope Push Down (Cable)

Bicep Curl (Dumbbell)

Chest Fly (Cable)

Tempo Squat (Barbell)

Squat (Low Bar)

Reverse Wrist Curl (Barbell)

Bench & Squat

Incline Bench Press (Barbell)

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