Bigger Chungus

This is for all you's fools out there that want to be able to sleep sitting up because your traps have literally trapped your head into an immobile state.

This is my own program based off of strongman training, exercise selection from Christian Thibodaux, and using progression similar to Bullmastiffs for the main lifts.

I've switched to more vertical focused lifts here in order to fill the wide expanse of flat space that sits between two comically out of place rear delt walls.

3 waves, each main lift's progress is based on your amrap performance on your last set. If I have 5x5 push press week 1, and on set 5(the amrap) I do 10 reps, next week I increase my weight by the difference so 5%.

The only percentage based lift that doesnt move is the speed deadlift. And for everything else - start 3 reps away from failure(The first rep where you feel a slowdown) and step up 1 level of difficulty or RPE every week, then reset after 3 weeks.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Snatch (Barbell)

Snatch Deadlift

Snatch Shrug

Barbell Row

Lat Pulldown

Bicep Curl (Dumbbell)

Yoke Day

Incline Bench Press (Barbell)

Seated Overhead Press (Dumbbell)

Pec Fly (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Get Off Me

Speed Deadlift

Front Squat (Barbell)

Power Shrug

Single Arm Row (Cable)

Hammer Curl

Ripper

Push Press (Barbell)

Pin Press Shoulder

Lateral Raise (Cable)

Bench Press (Close Grip)

Overhead Tricep Extension (Cable)

Press the World

Press The World

0 reviews for Bigger Chungus