**VENERABLE** is a comprehensive 13-week program designed for serious lifters looking to elevate their strength and performance. With five training days each week, you’ll focus on key compound lifts like the bench press and pull-ups, complemented by targeted accessory movements. This program emphasizes proper execution and progressive overload, ensuring you build muscle and strength efficiently. Perfect for those with a garage gym setup, VENERABLE will challenge you while honing your technique and maximizing your gains. Get ready to unleash your full potential!

Pure strength and athleticism, beginning focusing on foundations, end soaring bench press strength. Sprinting a key element as well, though it is not included in the schedule. Inspired by Gu Zhen Ren’s ‘Reverend Insanity’.

VENERABLE

Pure strength and athleticism, beginning focusing on foundations, end soaring bench press strength. Sprinting a key element as well, though it is not included in the schedule.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

In my youth I shined in the light of spring, horses trampled flowers as a fragrance of wine spread.

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Cable Crunch

Bench Press (Dumbbell)

Tricep Extension (Cable)

Great Love - Main Bench

Love and hatred came with the waves, summer cicadas sang as I woke up in the middle of the night. 

Pull-Up (Weighted)

Romanian Deadlift (Barbell)

Standing Calf Raise

Leg Press (45 Degrees)

Bent Over Row (Barbell)

Leg Extension

Spectral Soul - Pull-Up Day

Workout completed on the same day as ‘Spectral Soul’, but divided into two sessions.

Pin Press Bench (Barbell)

Larsen Press (Barbell)

Dip (Weighted)

Reverse Bicep Curl (EZ Bar)

Reverse Wrist Curl (Dumbbell)

Spectral Soul (Part 2)

Planting red lotuses in the River of Time, going back with my tears run dry. 

Bench Press (Paused)

Bench Press (Close Grip)

Bicep Curl (Barbell)

Incline Bench Press (Barbell)

Hammer Curl

JM Press

Lateral Raise (Dumbbell)

Star Constellation - CGBP Day

Through the vicissitudes of life I return, the myriad beings anticipate a life unbound by fate!

Front Squat (Barbell)

Deadlift (Barbell)

Seated Calf Raise

Hack Squat

Reckless Savage - DL Day

Take some time off and actively recover, detoxify and relax.

Deload

Progress as necessary. 5-20lb jumps each week.

Hamstring Curl

Gu Immortal - Bench Part 1

Pull-Up (Bodyweight)

Kroc Row

Gu Immortal - Bench Part 2

Hanging Leg Raise

Gu Immortal - Bench Part 3

Reverse Wrist Curl (Barbell)

Dead Hang

Gu Immortal - Bench Part 4

Mandatory Deload

Grand Tribulation - Test Day 

Welcome, Gu Master!

Mortal Gu Master

Peak of Mortals!

Immortal Ascension! 

Gu Immortal - Rank 6

Gu Immortal - Rank 7

Gu Immortal - Rank 8

Venerable! - Rank 9

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