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Meathook
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Deadliestlift's all purpose training program for hypertrophy and strength
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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
down_app
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(1 rating)
Only ratings with written feedback are displayed here.
1.00/ 5
Marek M.Age 25, Man
2 days ago
0 weeks complete
7 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
Sorry but this is possibly the worst lifting program I have ever seen. All intermediate lifters wanting to try something new should avoid this. Nothing better than pressing 3 days in a row and then having one arm and one lower day. Omg. 👹😂