Chalk Outline

**Chalk Outline** is an intense 8-week workout program designed to build muscle and strength through a structured regimen of 40 workouts. Each session, lasting approximately 50 minutes, combines compound lifts and isolation exercises, focusing on both upper and lower body development. This program is tailored for intermediate to advanced lifters and utilizes a full gym setup, ensuring a comprehensive approach to muscle building. Get ready to push your limits and achieve impressive gains!

Keep the weight the SAME across sets

Example:

Incline DB Press:
	•	80s × 8
	•	80s × 8
	•	80s × 7
	•	80s × 6

Each week:

Add reps first, then weight

Example:

Week 1:
80s × 8, 8, 7, 6

Week 2:
80s × 9, 8, 8, 7

Week 3:
80s × 10, 9, 8, 8

Then:
Move to 85s

Compounds:
RPE 7 → 8 → 8–9 → 9

Isolation:
RPE 7–8 → last set RPE 9–10

Progression:
	•	Same weight across sets
	•	Add reps weekly
	•	Then increase weight

Bottom Line
	Don’t max out every set
	Don’t increase weight each set
	Do push hard on final sets
	Do aim to beat last week

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Dumbbell)

Bench Press (Barbell)

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Cable Crunch

Upper (chest bias)

Pull-Up (Bodyweight)

Chest Supported Row (Machine)

Lat Pulldown (Single Arm)

Lateral Raise (Cable)

Incline Curl (Dumbbell)

Upper (back + width)

Hack Squat

Hip Thrust (Barbell)

Lying Leg Curl

Calf Raise (Machine)

Lower (lighter)

Chest Press (Machine)

Rear Delt Fly (Dumbbell)

Overhead Tricep Extension (Cable)

Bicep Curl (EZ Bar)

Upper (delts + pump)

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Curl

Leg Extension

Standing Calf Raise

Lower

0 reviews for Chalk Outline