Program Description
Thumbnail courtesy of https://youtube.com/@omahamaho, the ultimate BROTHERS! This is a split into 4 days for 1 specific Olympic movement. However, you will be working the lower & upper body near equally. Emphasis is placed on the biceps, triceps, lats, rhomboids, upper back, lower back, posterior, anterior, and lateral deltoids for shoulders. Cardio is added due to being neglected because I'm fucking fat and rip ass with every step, and you probably need cardio as well. 4 days, 4 weeks, rinse & repeat with 5 lbs extra per rep starting on week 1 of the new cycle. If you do 135 lbs on a bench press for 4 weeks for example, come week 5 you move up to 140 lbs. Same principle goes for accesories, hit the amount of reps per week then add 5lbs after 4 weeks after 1 rep extra per day. 10 if you shitted your ass off, none if you crapped the bed. Every last set is to failure! ⚠️
Program Overview
- LevelAdvanced
- GoalStrength
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout120 minutes
- CreatedFeb 10, 2026 03:51
- Last EditedMar 26, 2026 08:55
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.3%
Front Delts
15.3%
Middle Delts
11.5%
Upper Back
8.9%
Chest
6.4%
Biceps
6.4%
Quadriceps
4.3%
Rear Delts
4.3%
Lats
4.3%
Forearms
4.3%
Abs
4%
Glutes
3.8%
Hamstrings
3.4%
Neck
2.1%
Calves
2.1%
Cardio
1.7%
Lower Back
1.1%
Adductors
0.9%
