Beef

Unleash your strength with the Beef program, a focused 10-week journey designed for dedicated lifters. Training four days a week, you'll tackle compound movements like squats, bench presses, and deadlifts, complemented by targeted accessory work to build muscle and enhance performance. Each session is crafted to progressively challenge your limits, ensuring you gain both size and strength. Perfect for those ready to elevate their training in a garage gym setting, this program will help you pack on serious muscle and redefine your physique.

General maintenance and improvement in muscular strength and size, along with some minor conditioning - aim is to keep rest periods and overall sessions short - %s are adjusted for 1rm and not training max

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Ab Wheel

Squat

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Bench

Deadlift (Barbell)

Pull-Up (Assisted)

Deadlift

Cardio

Conditioning

Zercher Goodmorning

Kettlebell Swing

Light week

RPE Tester 

5s +2.5%

3s +2.5%

1s +2.5%

RPE tester

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