JACKED, STACKED, and SUCCULENT

This is a program dedicated to general hypertrophy with a strength emphasis on the chin up, squat, bench and deadlift. It’s an upper lower split with abs/lower back on the lower days and calves/shoulders on the upper days. This going to be 2 meso’s with weeklong deloads after each month. After the second one we test 1rms.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

High Bar Squat (Barbell)

Romanian Deadlift (Barbell)

Lunge (Dumbbell)

Leg Extension

Squat Day

Bench Press (Barbell)

Chest Supported Row (Machine)

Incline Bench Press (Dumbbell)

Tricep Pushdown (Cable)

Bench Day

Deadlift (Barbell)

Hack Squat

Good Morning

Leg Curl

Deadlift Day

Chin-Up (Weighted)

Bench Press (Close Grip)

Lat Pulldown

Hammer Curl

Chin Up Day

Upright Row (Barbell)

Bench Deload 

Hanging Leg Raise

Squat Deload 

Chin-Up (Assisted)

Lateral Raise (Dumbbell)

Chin up deload 

Sit Up

Deadlift deload 

Deadlift Test

Chin Up Test

Squat Test

Bench Test

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