PROWLER BUILD 🐈

This program is designed to apply hypertrophy for all major compound movements with both cardio involved for a cut. This will help retain and build muscle with progressive overload movements while remaining on a deficit. 

Set for 4 weeks, track numbers, then restart if so desire. As well, these workouts should be under 1 ½ hours for weights. RPE 9 should be used for hypertrophy movements, and I also added compound contrasting movements at 50% 1RM to prevent fatigue. 

Once 4 weeks have been completed, add 5 lbs for your upper body and 10 for your lower if you were able to meet your goals.

Because bench is performed daily, I couldn't find which day to set biceps would be the best. So they can be changed in order per day 1, 2, 4, and 5.

This program is designed to apply hypertrophy for all major compound movements with both cardio and calistethics involved for a cut. This will help retain and build muscle with progressive overload movements while remaining on a deficit. 

Set for 8 weeks, track numbers, then restart if so desire. As well, these workouts should be under 1 ½ hours for weights.

Because bench is performed daily, I couldn't find which day to set biceps would be the best. So they can be changed in order per day 1, 2, 4, and 5.

Piss, shit, and fart out the weakness in wet chunks.

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Week 1

Week 2

Week 3

Week 4

Bench, squat, and accessories for chest and arms.

Squat (Barbell)

Decline Bench Press (Barbell)

Tricep Rope Push Down (Cable)

Tricep Extension (Barbell)

Chest Press (Machine)

Seated Dip (Machine)

Elliptical

Bench & Squat (Squat 531)

Bench, deadlift, OHP, and accessories for back, biceps and rear delts.

Deadlift (Barbell)

Incline Bench Press (Barbell)

Military Press (Barbell)

Tricep Extension (Cable)

Bicep Curl (Cable)

Upright Row (Barbell)

Bench, Deadlift, OHP (DL 531)

Made for just cardio. Can be day 3 or day 5 based on preference. Add more if desired.

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