The Soy Pill Program

Based off The Soy Pill’s routine from his new video “The ONLY Workout video you’ll ever need” with some reasonable adjustments (12 sets for chest fly’s to cover “all the angles” is very obviously dumb.)

Heavy Protocol: Top set of 5, followed by a backoff of 6 and another backoff of 8 (-10% weight each set)

Light protocol: 12, 10, 8, 6 with the same weight each set (unless specified otherwise like Cable Rows)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Deadlift (Barbell)

Pull-Up (Weighted)

Squat (Barbell)

Bicep Curl (EZ Bar)

Hanging Leg Raise

Incline Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Chest Fly (Cable)

Cable Crunch

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