Will Messy’s athletic program

Transform your athletic performance with Will Messy’s 11-week program, designed for serious lifters looking to enhance strength and explosiveness. Committed to five days a week, you’ll tackle a variety of exercises, from barbell squats to explosive jump squats, all tailored to build muscle and improve your overall athleticism. Each session emphasizes control and form, ensuring you maximize gains while minimizing injury risk. Perfect for those equipped with a garage gym, this program will push your limits and elevate your training to new heights.

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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

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Cable Adductions

Romanian Deadlift (Barbell)

Standing Calf Raise

Leg Day

any barbel movement. warm up with bar first.

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Shoulder Press (Plate Loaded)

Lateral Raise (Cable)

Face Pull

Chest/Shoulders

Hang Clean

Jump Squat

Split Stance Dumbbell Hold

Barbell Assisted Bulgarian Jumps

Decline Sit Up (Weighted)

Plank

Russian Twist (Dumbbell)

core/explosive

Pull-Up (Bodyweight)

Side Ways Single Arm Lat Pulldown

Seated Wide-Grip Row (Cable)

T-Bar Row

Shrug (Barbell)

Back Extension

Full Back

Focus on Control and form. DELOAD, Every set should be 30% less weight 

Leg Day. Deload

any barbel movement. warm up with bar first. DELOAD. Every set should be 30% less weight

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