Meathook
Deadliestlift's all purpose training program for hypertrophy and strength
Overview
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.
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.
Who it's for
Reviews
Good for my squat and shoulder press, trash for my bench and deadlift. Regression in both of the latter, i dont think i respond well to such high volume deadlifts
Thanks Mark.
Excellent program. As others have stated, go for as long as you can without hurting yourself. Think of the workouts more as # 1-5 and less of prescribed days per week. The only exercises I swapped were the variations recommended. Push yourself and you'll see your numbers jump (coming from someone who's done 531 for years and 3 Bromeley programs, which are also great). Listen to the man's recommendations for each day. Eat at least in a surplus and push the sled around for cardio. Good luck.
Great workout program. I like the pacing and separation of strength vs volume days.
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 3 | 10 reps | 75% |
| 2 | Deadlift (Barbell) | 3 | 6 reps | 75% |
| 1 | 6+ reps | 75% |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 10 reps | 75% |
| 2 | Bench Press (Barbell) | 3 | 6 reps | 75% |
| 1 | 6+ reps | 75% |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Tricep Pushdown (Cable) | 4 | 8–12 reps |
| Superset | |||
| 2A | Bicep Curl (EZ Bar) | 4 | 8–12 reps |
| 2B | Skull Crusher | 4 | 8–12 reps |
| Superset | |||
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Turning Glassbacks into Meatfridges since 2020.
Common questions
Yes, Meathook is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 75 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Meathook is structured around 5 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Meathook is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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