😬 Punishment Due 😬

Unleash your inner powerhouse with "Death Metal Not Optional," an intense 8-week program designed for serious lifters. Committing to 5 days a week, you'll master the fundamentals of bench press, deadlifts, and overhead press, while targeting your back and shoulders with accessory work. Each session is meticulously crafted to build strength and endurance, pushing you to new limits. Equip yourself with a full gym and get ready to transform your physique and elevate your performance.

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 8 weeks, track numbers, then restart if so desire. As well, these workouts should be under 1 ½ hours for weights. Add RPE percentage, sets, reps, or weight of your choosing to progressive overload. Progressive overload after 2 weeks of training, I recommend additions of your total load at least per week, to reach a minimum of 90% 1RM. Try to remain 75-85% rep range.

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

Week 5

Week 6

Week 7

Week 8

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

Elliptical

Cardio ⚠️

Bench, squat, and accessories for chest and arms.

Bench Press (Barbell)

Incline Bench Press (Barbell)

Tempo Squat (Barbell)

Squat (Low Bar)

Tricep Rope Push Down (Cable)

Cable Crossover

Goblet Lateral Raise

Reverse Wrist Curl (Barbell)

Bench & Squat

Tempo Bench Press

Decline Bench Press (Barbell)

Seated Dip (Machine)

Arnold Press

Squat (Paused)

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

Bench Press (Close Grip)

Bench Press (Wide Grip)

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Military Press (Barbell)

Tricep Extension (Cable)

Bicep Curl (EZ Bar)

Bench, Deadlift, & OHP

Larsen Press (Barbell)

Bench Press (Paused)

Sumo Deadlift (Paused)

Bicep Curl (Cable)

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