logo
BoostcampPNG
program poster

Meathook

202 athletes joined

Deadliestlift's all purpose training program for hypertrophy and strength

4.20
(11 ratings)

PROGRAM DESCRIPTION

Meathook is an all purpose training program that translates my training habits and philosophies into a format suitable for use by the general lifting population. It incorporates my weekly schedule, my preferred routines for hypertrophy, and some of my favorite progressions and periodization for strength development.

This program is NOT suitable for beginners, but is suitable for intermediate lifters and advanced lifters, some suggestions on how to handle the program at each level will be included in this document. This is NOT a powerlifting program, or a program dedicated to any other strength sport, though it can be used in an off-season and the strength and size developed through running it will carry over to strength sports if you utilize dedicated training afterwards.

The program runs for 12 weeks but can be repeated indefinitely. The program assumes access to a full gym with a good machine selection, but can be performed with a more minimal set up (though I believe this will impede the hypertrophy days abit).

I HIGHLY recommend reading this entire document prior to running the program, in order to understand how to properly use it.

Click the link here for the full program guide.

Use code DEADLIESTLIFT when signing up for the app to support the coach.

PROGRAM OVERVIEW

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Days Per Week
    5 days
  • Time Per Workout
    75 minutes
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
75%
2
Deadlift (Barbell)
3
1
6 reps
6+ reps
75%
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
77.5%
2
Deadlift (Barbell)
3
1
8 reps
8+ reps
72.5%
72.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
80%
2
Deadlift (Barbell)
4
10 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
82.5%
2
Deadlift (Barbell)
3
1
6 reps
6+ reps
75%
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
2 reps
87.5%
2
Deadlift (Barbell)
3
1
8 reps
8+ reps
72.5%
72.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
1 reps
92.5%
2
Deadlift (Barbell)
4
10 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
75%
2
Deadlift (Barbell)
3
1
6 reps
6+ reps
75%
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
77.5%
2
Deadlift (Barbell)
3
1
8 reps
8+ reps
72.5%
72.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
80%
2
Deadlift (Barbell)
4
10 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
82.5%
2
Deadlift (Barbell)
3
1
6 reps
6+ reps
75%
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
2 reps
87.5%
2
Deadlift (Barbell)
3
1
8 reps
8+ reps
72.5%
72.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
1 reps
92.5%
2
Deadlift (Barbell)
4
10 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5
Chest Fly (Cable)
4
15-20 reps
-
6
Reverse Pec Deck
4
15-20 reps
-
7
Lateral Raise (Cable)
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
2
Seated Military Press (Smith Machine)
4
8-12 reps
-
3
Single Arm Row (Dumbbell)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
4
8-12 reps
-
5
Chest Fly (Cable)
4
15-20 reps
-
6
Reverse Pec Deck
4
15-20 reps
-
7
Lateral Raise (Cable)
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Seated Military Press (Smith Machine)
4
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
5
Chest Fly (Cable)
4
15-20 reps
-
6
Reverse Pec Deck
4
15-20 reps
-
7
Lateral Raise (Cable)
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
4
Seated Military Press (Smith Machine)
4
8-12 reps
-
5
Chest Fly (Cable)
4
15-20 reps
-
6
Reverse Pec Deck
4
15-20 reps
-
7
Lateral Raise (Cable)
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5
Chest Fly (Cable)
4
15-20 reps
-
6
Reverse Pec Deck
4
15-20 reps
-
7
Lateral Raise (Cable)
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
2
Seated Military Press (Smith Machine)
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5
Chest Fly (Cable)
4
15-20 reps
-
6
Reverse Pec Deck
4
15-20 reps
-
7
Lateral Raise (Cable)
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Seated Military Press (Smith Machine)
4
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
5
Chest Fly (Cable)
4
15-20 reps
-
6
Reverse Pec Deck
4
15-20 reps
-
7
Lateral Raise (Cable)
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
4
Seated Military Press (Smith Machine)
4
8-12 reps
-
5
Chest Fly (Cable)
4
15-20 reps
-
6
Reverse Pec Deck
4
15-20 reps
-
7
Lateral Raise (Cable)
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5
Chest Fly (Cable)
4
15-20 reps
-
6
Reverse Pec Deck
4
15-20 reps
-
7
Lateral Raise (Cable)
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
2
Seated Military Press (Smith Machine)
4
8-12 reps
-
3
Single Arm Row (Dumbbell)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
4
8-12 reps
-
5
Chest Fly (Cable)
4
15-20 reps
-
6
Reverse Pec Deck
4
15-20 reps
-
7
Lateral Raise (Cable)
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Seated Military Press (Smith Machine)
4
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
5
Chest Fly (Cable)
4
15-20 reps
-
6
Reverse Pec Deck
4
15-20 reps
-
7
Lateral Raise (Cable)
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
4
Seated Military Press (Smith Machine)
4
8-12 reps
-
5
Chest Fly (Cable)
4
15-20 reps
-
6
Reverse Pec Deck
4
15-20 reps
-
7
Lateral Raise (Cable)
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Bench Press (Barbell)
3
1
6 reps
6+ reps
75%
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
77.5%
2
Bench Press (Barbell)
3
1
8 reps
8+ reps
72.5%
72.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Bench Press (Barbell)
4
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
82.5%
2
Bench Press (Barbell)
3
1
6 reps
6+ reps
75%
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
87.5%
2
Bench Press (Barbell)
3
1
8 reps
8+ reps
72.5%
72.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
92.5%
2
Bench Press (Barbell)
3
10 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Bench Press (Barbell)
3
1
6 reps
6+ reps
75%
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
77.5%
2
Bench Press (Barbell)
3
1
8 reps
8+ reps
72.5%
72.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Bench Press (Barbell)
4
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
82.5%
2
Bench Press (Barbell)
3
1
6 reps
6+ reps
75%
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
87.5%
2
Bench Press (Barbell)
3
1
8 reps
8+ reps
72.5%
72.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
92.5%
2
Bench Press (Barbell)
3
10 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
-
2A
Bicep Curl (EZ Bar)
4
8-12 reps
-
2B
Skull Crusher
4
8-12 reps
-
3A
Incline Curl (Dumbbell)
4
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Bicep Curl (Cable)
4
10-15 reps
-
5
Wrist Curls
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
-
2A
Bicep Curl (EZ Bar)
4
8-12 reps
-
2B
Skull Crusher
4
8-12 reps
-
3A
Incline Curl (Dumbbell)
4
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Bicep Curl (Cable)
4
10-15 reps
-
5
Wrist Curls
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
-
2A
Bicep Curl (EZ Bar)
4
8-12 reps
-
2B
Skull Crusher
4
8-12 reps
-
3A
Incline Curl (Dumbbell)
4
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Bicep Curl (Cable)
4
10-15 reps
-
5
Wrist Curls
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
-
2A
Skull Crusher
4
8-12 reps
-
2B
Bicep Curl (EZ Bar)
4
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
3B
Incline Curl (Dumbbell)
4
10-15 reps
-
4
Tricep Kickback
4
10-15 reps
-
5
Wrist Curls
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
-
2A
Skull Crusher
4
8-12 reps
-
2B
Bicep Curl (EZ Bar)
4
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
3B
Incline Curl (Dumbbell)
4
10-15 reps
-
4
Tricep Kickback
4
10-15 reps
-
5
Wrist Curls
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
-
2A
Skull Crusher
4
8-12 reps
-
2B
Bicep Curl (EZ Bar)
4
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
3B
Incline Curl (Dumbbell)
4
10-15 reps
-
4
Tricep Kickback
4
10-15 reps
-
5
Wrist Curls
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
-
2A
Bicep Curl (EZ Bar)
4
8-12 reps
-
2B
Skull Crusher
4
8-12 reps
-
3A
Incline Curl (Dumbbell)
4
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Bicep Curl (Cable)
4
10-15 reps
-
5
Wrist Curls
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
-
2A
Bicep Curl (EZ Bar)
4
8-12 reps
-
2B
Skull Crusher
4
8-12 reps
-
3A
Incline Curl (Dumbbell)
4
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Bicep Curl (Cable)
4
10-15 reps
-
5
Wrist Curls
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
-
2A
Bicep Curl (EZ Bar)
4
8-12 reps
-
2B
Skull Crusher
4
8-12 reps
-
3A
Incline Curl (Dumbbell)
4
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Bicep Curl (Cable)
4
10-15 reps
-
5
Wrist Curls
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
-
2A
Skull Crusher
4
8-12 reps
-
2B
Bicep Curl (EZ Bar)
4
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
3B
Incline Curl (Dumbbell)
4
10-15 reps
-
4
Tricep Kickback
4
10-15 reps
-
5
Wrist Curls
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
-
2A
Skull Crusher
4
8-12 reps
-
2B
Bicep Curl (EZ Bar)
4
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
3B
Incline Curl (Dumbbell)
4
10-15 reps
-
4
Tricep Kickback
4
10-15 reps
-
5
Wrist Curls
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
-
2A
Skull Crusher
4
8-12 reps
-
2B
Bicep Curl (EZ Bar)
4
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
3B
Incline Curl (Dumbbell)
4
10-15 reps
-
4
Tricep Kickback
4
10-15 reps
-
5
Wrist Curls
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
8-12 reps
-
2
Squat (Barbell)
1
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Cable Crunch
4
15-20 reps
-
7
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
8-12 reps
-
2
Squat (Barbell)
1
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Cable Crunch
4
15-20 reps
-
7
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
8-12 reps
-
2
Squat (Barbell)
1
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Cable Crunch
4
15-20 reps
-
7
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
8-12 reps
-
2
Squat (Barbell)
1
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Cable Crunch
4
15-20 reps
-
7
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
8-12 reps
-
2
Squat (Barbell)
1
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Cable Crunch
4
15-20 reps
-
7
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
8-12 reps
-
2
Squat (Barbell)
1
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Cable Crunch
4
15-20 reps
-
7
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
8-12 reps
-
2
Squat (Barbell)
1
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Cable Crunch
4
15-20 reps
-
7
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
8-12 reps
-
2
Squat (Barbell)
1
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Cable Crunch
4
15-20 reps
-
7
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
8-12 reps
-
2
Squat (Barbell)
1
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Cable Crunch
4
15-20 reps
-
7
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
8-12 reps
-
2
Squat (Barbell)
1
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Cable Crunch
4
15-20 reps
-
7
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
8-12 reps
-
2
Squat (Barbell)
1
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Cable Crunch
4
15-20 reps
-
7
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
8-12 reps
-
2
Squat (Barbell)
1
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Cable Crunch
4
15-20 reps
-
7
Romanian Deadlift (Barbell)
2
8-12 reps
-
WHAT PEOPLE ARE SAYING(11 ratings)
Only ratings with written feedback are displayed here.
4.20 / 5
Seth N.Age 32, Man
15 days ago
12 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
I ran 12 weeks of this program and really liked it. Gonna run it back again because I’m seeing new gains and PR’s every session. As long as you read Mark’s program guide and manage your fatigue appropriately you’ll have no issues. 🐴🐓
Treyton HatchAge 22, Man
a month ago
3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Good program, very exhausting and rewarding. Great balance of hypertrophy and strength training. Really enjoy it and recommend to all my gym friends.

The Meathook program is designed as a comprehensive, all-purpose training plan that integrates the personal training philosophies of Mark Rosenberg, and routines into a format that can be followed by the general lifting population. This program combines Mark's preferred weekly schedule, hypertrophy routines, and favorite progressions for strength development into a single, cohesive plan. While it offers a well-rounded approach to both size and strength gains, it is important to note that Meathook is not suitable for beginners. Intermediate and advanced lifters will find it challenging yet effective, as it caters to those with a solid foundation in training.

Meathook is not a specialized powerlifting or strength sport program, but it can be utilized in the off-season for athletes looking to build strength and size that will carry over to their sport-specific training. The 12-week program focuses on progressive overload and periodization to maximize muscle growth (hypertrophy) while also improving overall strength. It can be repeated indefinitely for consistent long-term progress.

For those who plan to run Meathook, access to a fully-equipped gym with a wide selection of machines is ideal, as this will optimize the hypertrophy-focused training days. However, the program can be adapted to work with a more minimal setup, though this may limit some aspects of the program's effectiveness, particularly on hypertrophy days. As with any comprehensive program, it is essential to read the entire document before starting to ensure you understand how to structure your training and get the most out of the program.