fatboi fitness v2

🔥 Program Rules
Last set of most exercises = AMRAP (leave 1–2 reps in reserve)
Deadlifts = NO AMRAP, no grinding reps
Prioritize clean form over extra reps
📊 Wave Progression (4 Weeks)
Week 1 (Base) → lighter, 2–3 reps in reserve
Week 2 (Build) → moderate, 1–2 reps in reserve
Week 3 (Peak) → push hard, 0–1 reps in reserve
Week 4 (Deload) → reduce weight 10–15%, no AMRAP

👉 After Week 4: restart heavier using Week 3 performance

📈 Progression Rules
Hit top of rep range → increase weight next wave
Stay mid-range → keep or small increase
Below range → reduce slightly
Upper body → +5 lbs
Lower body → +10 lbs (or +5 if needed)
🏋️‍♂️ Lift Priorities
Incline Bench = main upper strength lift
Deadlift = main strength lift (no maxing out)
Trap Bar = volume + power (leave 1–2 reps)
Flat Bench = high-rep control (not max effort)
Back work = priority for balance and growth
⚠️ Execution Rules
Stop AMRAP when form slows or breaks
Do NOT turn every set into max effort
Control all reps (especially bench + RDLs)
No straps on carries (grip focus)
🧠 Key Focus
Build strength without burning out
Balance pushing with pulling
Stay consistent and progress slowly
⚡ Simple Reminder

“Start lighter, build up, beat your best, recover, repeat.”

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Incline Bench Press (Barbell)

Bench Press (Barbell)

Pec Deck (Machine)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Barbell)

Chest and Triceps

Deadlift (Barbell)

Lat Pulldown

T-Bar Row

Pendlay Row

Incline Curl (Dumbbell)

Farmer's Walk (Weighted)

back

Standing Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Rear Delt Fly (Dumbbell)

Seated Dumbbell Curl

SH+A

Trap Bar Deadlift

Leg Press

Leg Curl

Leg Extension

Standing Calf Raise

Legs

Seated Row (Machine)

Romanian Deadlift (Barbell)

Rear Delt Fly (Machine)

Bicep Curl (Cable)

BACK+ARMS

90% of week 3 build

95% of week 3

Peak full send

deload

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