Meathook
64 athletes joined
Deadliestlift's all purpose training program for hypertrophy and strength
3.86
(4 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 below 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
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
1
Overhead Press (Barbell)
3
10 reps
2
Deadlift (Barbell)
3
1
6 reps
6+ reps
Day 1
1
Overhead Press (Barbell)
3
8 reps
2
Deadlift (Barbell)
3
1
8 reps
8+ reps
Day 1
1
Overhead Press (Barbell)
4
6 reps
2
Deadlift (Barbell)
4
10 reps
Day 1
1
Overhead Press (Barbell)
4
4 reps
2
Deadlift (Barbell)
3
1
6 reps
6+ reps
Day 1
1
Overhead Press (Barbell)
5
2 reps
2
Deadlift (Barbell)
3
1
8 reps
8+ reps
Day 1
1
Overhead Press (Barbell)
5
1 reps
2
Deadlift (Barbell)
4
10 reps
Day 1
1
Overhead Press (Barbell)
3
10 reps
2
Deadlift (Barbell)
3
1
6 reps
6+ reps
Day 1
1
Overhead Press (Barbell)
3
8 reps
2
Deadlift (Barbell)
3
1
8 reps
8+ reps
Day 1
1
Overhead Press (Barbell)
4
6 reps
2
Deadlift (Barbell)
4
10 reps
Day 1
1
Overhead Press (Barbell)
4
4 reps
2
Deadlift (Barbell)
3
1
6 reps
6+ reps
Day 1
1
Overhead Press (Barbell)
5
2 reps
2
Deadlift (Barbell)
3
1
8 reps
8+ reps
Day 1
1
Overhead Press (Barbell)
5
1 reps
2
Deadlift (Barbell)
4
10 reps
Day 2
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
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
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
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
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
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
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
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
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
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
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
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
1
Squat (Barbell)
3
10 reps
2
Bench Press (Barbell)
3
1
6 reps
6+ reps
Day 3
1
Squat (Barbell)
3
8 reps
2
Bench Press (Barbell)
3
1
8 reps
8+ reps
Day 3
1
Squat (Barbell)
4
6 reps
2
Bench Press (Barbell)
4
10 reps
Day 3
1
Squat (Barbell)
4
4 reps
2
Bench Press (Barbell)
3
1
6 reps
6+ reps
Day 3
1
Squat (Barbell)
4
2 reps
2
Bench Press (Barbell)
3
1
8 reps
8+ reps
Day 3
1
Squat (Barbell)
5
1 reps
2
Bench Press (Barbell)
3
10 reps
Day 3
1
Squat (Barbell)
3
10 reps
2
Bench Press (Barbell)
3
1
6 reps
6+ reps
Day 3
1
Squat (Barbell)
3
8 reps
2
Bench Press (Barbell)
3
1
8 reps
8+ reps
Day 3
1
Squat (Barbell)
4
6 reps
2
Bench Press (Barbell)
4
10 reps
Day 3
1
Squat (Barbell)
4
4 reps
2
Bench Press (Barbell)
3
1
6 reps
6+ reps
Day 3
1
Squat (Barbell)
4
2 reps
2
Bench Press (Barbell)
3
1
8 reps
8+ reps
Day 3
1
Squat (Barbell)
5
1 reps
2
Bench Press (Barbell)
3
10 reps
Day 4
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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(4 ratings)
Only ratings with written feedback are displayed here.
3.86 / 5
Doug A.Man
10 days ago
I am just getting started - using the free programs until I get ahead - but I can attest that you can build muscle and lose fat with any program that you select. Wishing everyone the best of health
Rohit L.Age 19, Man
17 days ago
Challenges the body in many ways. Opens new doors for improvement in strength by continuing stress