Science dictated this (jkzz!!!$$$!!) GenZ + otherz

Novice friendly I can’t say I’m past that point, but this is what I’ve come to after going to the gym for 9 months with one or two months very consistently (finally!). I don’t claim to be an expert nor should you… Who’s really an expert anyways right? Show me a log of your 10,000 hours in your craft then alright yeah I’ll listen to you man aight. Wait that could be sexiest so it’s cool women, men, whatever, gender is a major social construct anyways and I don’t really care anyways, Magdalena bay will forever hold my soul while the dark soul belongs to peep. This program can be modified to fit each individuals needs. Right now I don’t see how more or less fit my own goal, but you do you.

Alright for real: Deload if needed after week 3, using 40% (set 1) then 50% (set 2) then 60% (set 3) then back to 40% (sets 4-8) for barbell compounds. All periods (.) represent AMRAP (as many reps as possible). Extremely important you go to relative failure, this will calculate your new ORM (one rep max), which will be used when resetting for new TM (training max) each cycle. This program is heavily influenced by Jim Wendlers famous 5/3/1 program for building strength through barbell movements with my own twist. Primarily meant for myself and to be criticized by my loved ones.

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Week 1

Week 2

Week 3

Bench Press (Barbell)

Overhead Press (Barbell)

Dip (Assisted)

Upp up andd awayyyy we GOO sig

Squat (Barbell)

Deadlift (Barbell)

Leg Press (45 Degrees)

So if you feel low, sit back

Barbell Row

Grindset for the skibidi yeah

Romanian Deadlift (Barbell)

Enjoy the show, like a kaleido

Chin-Up (Assisted)

Scope! In technicolor tonight!

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