STT: Vol 7 - Crowned + Pound

Unleash your potential with "Crowned + Pound," an 8-week program designed to sculpt and strengthen your upper body. With five training days each week, you'll dive into a series of targeted workouts, including powerful supersets and compound lifts like the bench press and deadlift. This program emphasizes intensity, pushing you to hit your limits while building muscle and endurance. Equip yourself with a full gym and get ready to dominate your fitness goals!

Kings aren’t born—they’re POUNDED into the throne. You don’t rise through the ranks by grace or birthright. You rise by slamming plates, stuffing reps down your throat, and bending over for the iron every week. This is Crowned + Pound, a cycle of flesh, fury, and full-frontal warfare where you either dominate the rack—or get dominated by it.

Let’s break it down—pound isn’t just a verb here. It’s a lifestyle.
You’ll pound iron like a monarch mid-battle rage, hurling plates with violent purpose, letting the gym echo with the sound of your rule. You’ll pound reps down your throat, non-stop, till you’re gagging on gains and choking on your own ambition. And yes—squat day hits different. You’ll be bent over the throne of pain, consensually humbled by cold, unyielding stee, humbled and wide-eyed, and receive the kind of deep tissue punishment that leaves your soul sore and your crown slightly crooked.

Because in this court, the bar doesn’t ask—it takes.
You will squat. You will get buried. You will rise sore, broken, and reborn.

Every week, the House of Slab demands tribute. You’ll train Back with deadlifts to snap your spine into loyalty, Shoulders & Arms to arm the rebellion, and then the cycle of meat dominance begins. Odd weeks, Chest reigns supreme, pounded twice into a swollen monument of power. Even weeks, Legs stage a violent coup, and the glutes get pounded so deep you’ll reconsider your life choices every time you try to sit, stand, or exist.

This isn’t fitness. It’s slab warfare. It’s a royal pounding, a coronation of chaos and a glorious uprising of meat and madness, where you either wear the crown… or feel its weight from below.

Rise. Reign. Get Crowned + Pound.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Banded Chest Fly

Titty Throne Takedown

Deadlift (Barbell)

Barbell Row

Back Blown Bash

Shoulder Press (Seated)

Stroke The Throne

Squat (Barbell)

Leg Extension

Deep Cheek Beating

Decline Bench Press (Barbell)

Chest Press (Machine)

Second Serving of Slab

Front Squat (Barbell)

Leg Press

Glute Gaper 2000

Stroke The Throne Again

Jump Squat

The Last Assblast

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