Suits to Savage

Johnson, M.D.

Transform your physique in just 8 weeks with the "Suits to Savage" program. Designed for those ready to elevate their strength and conditioning, this 5-day-a-week regimen focuses on building muscle and enhancing overall power through targeted workouts for each major muscle group. Expect a mix of barbell, dumbbell, and machine exercises that will challenge you and keep your training fresh. Get ready to unleash your inner savage and redefine your limits!

This program is not a hobby. It’s a war plan. Eight weeks, forty battles. Each day you step under the iron, you step into combat. The bar will try to break you, the weight will try to bury you, and your only option is to fight back harder, heavier, and more savage than the week before.

The structure is simple and ruthless: five days a week, split into Push, Pull, and Legs. Push and Pull are hit twice because the upper body is the war machine, the steel engine that must be sharpened constantly. Legs get one savage strike midweek—enough to cripple, enough to rebuild, but not so much that the rest of your body falls behind. Compounds lead the assault: presses, rows, squats, deadlifts. These are the artillery strikes. Isolation follows: curls, raises, extensions. These are the finishing blows, the blade work. Together, they burn weakness out of your frame.

Progression is law. Stagnation is death. The program runs in four brutal waves, each two weeks long. Weeks 1–2 build the blooded foundation. The iron feels heavy, but you stay controlled, two to three reps left in the chamber. Weeks 3–4 increase the load. Add weight to your compounds—bench, squat, row, press—2.5 to 5%. Weeks 5–6 turn up the pressure. Push higher reps or heavier weight. Control the descent, stretch the pain, burn the muscle and forge the will. Weeks 7–8 are the final siege. Peak effort, 8–9 out of 10 intensity. Every rep is a battle. Every set is a war. Nothing is left in the tank.

Here is your rule: if you hit the top of the rep range on every set, you add weight next week. No debate. If you fail to hit the bottom, you hold until you conquer it. If it feels light, you increase the reps. If it burns, you push deeper into the fire. That is how strength is forged. That is how muscle is carved.

Tempo matters. Compounds: brace, descend for two, explode up. Isolations: strict, clean, no mercy. In later weeks, stretch the descent to three seconds. Feel the pain. Chase the burn. Rest enough to fight again on compounds, rest short on isolations to keep the furnace roaring.

This is not casual training. It is not about showing up, pumping a little blood, and leaving intact. It’s about showing up to suffer, to grind, to bleed, and to conquer. Every week your enemy is the same: the iron, your weakness, and the voice in your head begging you to quit. Every week you silence it with steel.

Eight weeks. Forty battles. By the end, the version of you that walked into Week 1 will be gone. Left behind will be something harder, heavier, forged in sweat and war. Savage muscle, carved in blood and iron.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Wrist Curl (Barbell)

Incline Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Overhead Press (Machine)

Chest Fly (Machine)

Lateral Raise (Dumbbell)

Bench Press (Close Grip)

Overhead Tricep Extension (Dumbbell)

Skull Crusher (Barbell)

Chest / Shoulders / Triceps

Seated Wrist Curl (Dumbbell)

Pendlay Row

Reverse Close Grip Lat Pulldown

Seated Wide-Grip Row (Cable)

Wide Grip Lat Pulldown

Shrug (Barbell)

Seated Row (Cable)

Face Pull

Spider Curl

Alternating Dumbbell Curl

Preacher Curl (EZ Bar)

Rear Delt Fly (Machine)

Back / Rear Delts / Biceps

Wrist Curl (Cable W/ Freemotion Bar)

Squat (Barbell)

Leg Press

Romanian Deadlift (Barbell)

Leg Curl

Walking Lunge

Standing Calf Raise

Seated Calf Raise

Lower Body

Single Arm Wrist Curl (Dumbbell)

Dumbbell Bench Pullover

Dip (Bodyweight)

Tricep Rope Push Down (Cable)

Cross Cable Tricep Extension

Front Raise

Reverse Wrist Curl (Barbell)

Hammer Grip Lat Pulldown

Blooded Foundation

Stoke the Fire

Load the Guns

Break the Weak

Steel Rising

Burn and Forge

War of Attrition

Final Siege

1 reviews for Suits to Savage

Johnson, M.D.