Death Metal Not Optional

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

Bench, deadlift, OHP, and accessories for back and shoulders.

Larsen Press (Barbell)

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Tricep Extension (Cable)

Military Press (Barbell)

T-Bar Row

Elliptical

Bench, Deadlift, & OHP

Bench, squat, and accessories for chest and arms.

Bench Press (Barbell)

Incline Bench Press (Barbell)

Tricep Rope Push Down (Cable)

Bicep Curl (Barbell)

Reverse Wrist Curl (Barbell)

Tempo Squat (Barbell)

Squat (Low Bar)

Bench & Squat

Decline Bench Press (Barbell)

Bicep Curl (Dumbbell)

Squat (Paused)

Bench Press (Close Grip)

Bench Press (Wide Grip)

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

Cardio ⚠️

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