Snap City Drive (Program Guides, Additional Resource, And More!)

Mark Rosenberg

The Meathook program is designed as a comprehensive, all-purpose <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-workout-programs-2024">training plan</a> 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 <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/does-strength-matter-for-muscle-gain">size and strength gains</a>, 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 <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-free-powerlifting-programs-of-2024">strength sport program</a>, but it can be utilized in the off-season for <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-workout-program-for-athetes">athletes</a> looking to build strength and size that will carry over to their sport-specific training. The 12-week program focuses on <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/how-to-use-progressive-overload">progressive overload</a> 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.

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 <a target="_blank" rel="noopener noreferrer nofollow" href="https://docs.google.com/document/d/1fTkcbgD93xzl-IMic3cTMJiXLBAljuElGfKXmrAUkJI/edit?usp=sharing">here</a> for the full program guide.Use code DEADLIESTLIFT when signing up for the app to support the coach.

Meathook

Rip And Tear is a 12 week program focused around high <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/how-often-should-you-lift">frequency</a>, high weight, low rep Squat, Bench and Deadlift. It aims to put a fine edge on your technique in these movements at low rep ranges. It is a good choice for a lifter who has spent time focusing on other areas who wants to take their strength and size gains and turn them into <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/how-to-use-progressive-overload">personal records</a> in Squat, Bench and Deadlift.This is a 4-7 day program. It includes 3 bench days, 3 squat days, and 2 deadlift days a week. It covers programming only for these three lifts. All <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/accessories-for-powerlifting">accessory work</a> and the bulk of the <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/ravage-hypertrophy-program">hypertrophy</a> work is up to the user. Only 4 days a week include programmed lifts. The remaining 3 are listed as rest or hypertrophy days. How these days are used is up to you. I recommend at least 1 of these days be used for upper body hypertrophy work.Weekly StructureDay 1 - Squat, Bench, DeadliftDay 2 - Rest or HypertrophyDay 3 - Squat, Bench, Lower Body HypertrophyDay 4 - Rest or HypertrophyDay 5 - Squat, Bench, Upper Body HypertrophyDay 6 - Squat, Lower Body HypertrophyDay 7- Rest or HypertrophyThis is a program where you will be working with heavy weight. Weights are based off of a true 1RM. Do not use a training max, do not use an old PR single, pick a weight that you could confidently perform a single for at the beginning of the program. Due to the intense and demanding nature of the <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-workout-programs-2024">program</a>, it is recommended for experienced lifters only.Full details can be found in the Program Guide linked below.

Rip And Tear is a 12 week program focused around high frequency, high weight, low rep Squat, Bench and Deadlift. It aims to put a fine edge on your technique in these movements at low rep ranges. It is a good choice for a lifter who has spent time focusing on other areas who wants to take their strength and size gains and turn them into personal records in Squat, Bench and Deadlift.Read the full program guide below.

Mark Rosenberg

Overview

Major Achievements

Programs (2)