Captain Forehead's "Quit Being A Fat Turd"  

Embark on an 8-week transformation journey with Captain Forehead's "Quit Being A Fat Turd" program, designed for those ready to shed unwanted weight and build muscle. This 5-day-a-week regimen combines targeted push and pull workouts, focusing on effective exercises like close-grip bench presses and underhand lat pulldowns to sculpt your upper body. With a mix of machines and free weights, you'll engage all major muscle groups while boosting your strength and endurance. Get ready to push your limits and redefine your fitness goals!

Captain Forehead's "Quit Being A Fat Turd" Regimen:
- 4 core days w/ a 5th bonus day that provides a well-rounded approach to push the intermediate/advanced lifter 
- Couple this with even a DECENT diet, get plenty of protein, 10K step/day and you too can quit being a fat turd!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Close Grip)

Pec Deck (Machine)

Tricep Cross-cable Extension

Chest Fly (Cable)

Cable Crunch

Seated Calf Raise

PUSH Those Moobs

Underhand Lat Pulldown

Reverse Pec Deck

Seated Row (Cable)

Face Away Cable Curl

Hanging Oblique Knee Raise

Concentration Curl

PULL It Off

Squat (Barbell)

Leg Extension

Seated Hamstring Curl

Leg Press (45 Degrees)

Hip Adductor (Machine)

Hip Abductor (Machine)

IT'S LEG DAY B***H!

Overhead Press (Smith Machine)

Rear Delt Fly (Dumbbell)

Arnold Press

Seated Lateral Raise (Dumbbell)

Upright Row (Cable)

Standing Calf Raise

Boulder Shoulders

Bicep Curl (Cable)

Overhead Tricep Extension (Cable)

Pull Through (Cable)

Hammer Curl (Cable)

Tricep Rope Push Down (Cable)

Abs Crunch (Machine)

Bonus Day (Studs Only)

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