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World Eater

by Jacob B.

Program Description

The nails are biting

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Nov 10, 2025 06:30
  • Last Edited
    Nov 10, 2025 08:39
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13%
Biceps
12.5%
Triceps
10.1%
Middle Delts
9.8%
Quadriceps
9.1%
Lats
8.2%
Front Delts
7.5%
Neck
7.2%
Hamstrings
6.3%
Glutes
4.8%
Rear Delts
2.9%
Chest
2.4%
Abs
1.9%
Lower Back
1.4%
Forearms
1.4%
Adductors
1%
Abductors
0.5%
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START THE PROGRAM
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
-
2
Viking Press
3
AMRAP
-
3
Reverse Pec Deck
3
AMRAP
-
4
Alternating Dumbbell Curl
3
AMRAP
-
5
Floor Skullcrushers
3
AMRAP
-
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 9
7
Bicep Curl (EZ Bar)
3
AMRAP
-
8
Plate Neck Curls
3
33 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
-
2
Viking Press
3
AMRAP
-
3
Reverse Pec Deck
3
AMRAP
-
4
Alternating Dumbbell Curl
3
AMRAP
-
5
Floor Skullcrushers
3
AMRAP
-
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 9
7
Bicep Curl (EZ Bar)
3
AMRAP
-
8
Plate Neck Curls
3
33 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
-
2
Viking Press
3
AMRAP
-
3
Reverse Pec Deck
3
AMRAP
-
4
Alternating Dumbbell Curl
3
AMRAP
-
5
Floor Skullcrushers
3
AMRAP
-
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 9
7
Bicep Curl (EZ Bar)
3
AMRAP
-
8
Plate Neck Curls
3
33 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
-
2
Viking Press
3
AMRAP
-
3
Reverse Pec Deck
3
AMRAP
-
4
Alternating Dumbbell Curl
3
AMRAP
-
5
Floor Skullcrushers
3
AMRAP
-
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 9
7
Bicep Curl (EZ Bar)
3
AMRAP
-
8
Plate Neck Curls
3
33 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
AMRAP
-
2
Leg Press
3
AMRAP
-
3
T-Bar Row
3
AMRAP
-
4
High Row
3
AMRAP
-
5
Shrug (Dumbbell)
3
AMRAP
-
6
Leg Extension
3
AMRAP
-
7
Neck Extension
3
33 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
AMRAP
-
2
Leg Press
3
AMRAP
-
3
T-Bar Row
3
AMRAP
-
4
High Row
3
AMRAP
-
5
Shrug (Dumbbell)
3
AMRAP
-
6
Leg Extension
3
AMRAP
-
7
Neck Extension
3
33 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
AMRAP
-
2
Leg Press
3
AMRAP
-
3
T-Bar Row
3
AMRAP
-
4
High Row
3
AMRAP
-
5
Shrug (Dumbbell)
3
AMRAP
-
6
Leg Extension
3
AMRAP
-
7
Neck Extension
3
33 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
AMRAP
-
2
Leg Press
3
AMRAP
-
3
T-Bar Row
3
AMRAP
-
4
High Row
3
AMRAP
-
5
Shrug (Dumbbell)
3
AMRAP
-
6
Leg Extension
3
AMRAP
-
7
Neck Extension
3
33 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
AMRAP
-
2
Floor Press (Close Grip)
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
AMRAP
-
4
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Seated Shoulder Press (Dumbbell)
2
AMRAP
-
7
Bicep Curl (Barbell)
3
AMRAP
-
8
Neck Curl
3
33 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
AMRAP
-
2
Floor Press (Close Grip)
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
AMRAP
-
4
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Seated Shoulder Press (Dumbbell)
2
AMRAP
-
7
Bicep Curl (Barbell)
3
AMRAP
-
8
Neck Curl
3
33 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
AMRAP
-
2
Floor Press (Close Grip)
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
AMRAP
-
4
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Seated Shoulder Press (Dumbbell)
2
AMRAP
-
7
Bicep Curl (Barbell)
3
AMRAP
-
8
Neck Curl
3
33 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
AMRAP
-
2
Floor Press (Close Grip)
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
AMRAP
-
4
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Seated Shoulder Press (Dumbbell)
2
AMRAP
-
7
Bicep Curl (Barbell)
3
AMRAP
-
8
Neck Curl
3
33 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Lat Pulldown
3
AMRAP
-
3
Seated Row (Cable)
3
AMRAP
-
4
Shrug (Machine)
3
AMRAP
-
5
Hamstring Curl
3
AMRAP
-
6
Neck Extension
3
33 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Lat Pulldown
3
AMRAP
-
3
Seated Row (Cable)
3
AMRAP
-
4
Shrug (Machine)
3
AMRAP
-
5
Hamstring Curl
3
AMRAP
-
6
Neck Extension
3
33 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Lat Pulldown
3
AMRAP
-
3
Seated Row (Cable)
3
AMRAP
-
4
Shrug (Machine)
3
AMRAP
-
5
Hamstring Curl
3
AMRAP
-
6
Neck Extension
3
33 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Lat Pulldown
3
AMRAP
-
3
Seated Row (Cable)
3
AMRAP
-
4
Shrug (Machine)
3
AMRAP
-
5
Hamstring Curl
3
AMRAP
-
6
Neck Extension
3
33 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
AMRAP
-
2
Viking Press
3 Sets
AMRAP
-
3
Reverse Pec Deck
3 Sets
AMRAP
-
4
Alternating Dumbbell Curl
3 Sets
AMRAP
-
5
Floor Skullcrushers
3 Sets
AMRAP
-
6
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@9
7
Bicep Curl (EZ Bar)
3 Sets
AMRAP
-
8
Plate Neck Curls
3 Sets
33 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
AMRAP
-
2
Leg Press
3 Sets
AMRAP
-
3
T-Bar Row
3 Sets
AMRAP
-
4
High Row
3 Sets
AMRAP
-
5
Shrug (Dumbbell)
3 Sets
AMRAP
-
6
Leg Extension
3 Sets
AMRAP
-
7
Neck Extension
3 Sets
33 Reps
-
Day 3
1
Overhead Press (Barbell)
3 Sets
AMRAP
-
2
Floor Press (Close Grip)
3 Sets
AMRAP
-
3
Hammer Curl (Dumbbell)
3 Sets
AMRAP
-
4
V-Handle Tricep Pushdown (Cable)
3 Sets
AMRAP
-
5
Lateral Raise (Dumbbell)
3 Sets
AMRAP
-
6
Seated Shoulder Press (Dumbbell)
2 Sets
AMRAP
-
7
Bicep Curl (Barbell)
3 Sets
AMRAP
-
8
Neck Curl
3 Sets
33 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Lat Pulldown
3 Sets
AMRAP
-
3
Seated Row (Cable)
3 Sets
AMRAP
-
4
Shrug (Machine)
3 Sets
AMRAP
-
5
Hamstring Curl
3 Sets
AMRAP
-
6
Neck Extension
3 Sets
33 Reps
-