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Cull The Weak
by XOChain
Program Description
Get big. Get strong. Be feared by bodybuilders, strongmen, and oly lifters alike. Huge high volume program for long limbed lifters. Enjoy :)
Program Overview
Level
Intermediate, Novice
Goal
Bodybuilding, Powerbuilding, Olympic Weightlifting, Bodyweight Fitness
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
May 27, 2024 08:30
Last Edited
May 28, 2024 10:39
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Week 1
1 / 8 Weeks
Day 1
1
Incline Curl (Dumbbell)
2 Sets
8 Reps
@8.5
2
French Press
2 Sets
10 Reps
@8.5
3
Incline Bench Press (Smith Machine)
2 Sets
10 Reps
@8.5
4
Meadow Row
2 Sets
10 Reps
@8.5
5
Dumbbell Bench Pullover
2 Sets
12 Reps
@8.5
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@8.5
7
Single Arm Tricep Extension (Cable)
2 Sets
12 Reps
@9
Day 2
1
Leg Extension
2 Sets
8-10 Reps
@8.5
2
Hamstring Curl
2 Sets
8-10 Reps
@8.5
3
Stiff Leg Deadlift
3 Sets
12 Reps
@8.5
4
Front Squat (Barbell)
3 Sets
12 Reps
@8
Day 3
1
JM Press (Smith Machine)
2 Sets
10 Reps
@8.5
2
Bicep Curl (Cable)
2 Sets
8 Reps
@9
3
Behind The Neck Press
2 Sets
10 Reps
@8.5
4
Pull-Up (Weighted)
2 Sets
1 Set
6 Reps
1 Reps
@8.5
@10
5
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@9.5
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@8.5
7
Single Arm Tricep Extension (Cable)
2 Sets
12 Reps
@9
Day 4
1
Leg Extension
2 Sets
8-10 Reps
@8.5
2
Hamstring Curl
2 Sets
8-10 Reps
@8.5
3
Hip Thrust (Barbell)
3 Sets
10 Reps
@8.5
4
Hack Squat
3 Sets
10 Reps
@9
Day 5
1
Ring Dip (Weighted)
2 Sets
1 Set
6 Reps
@10
@10
2
Incline Curl (Dumbbell)
2 Sets
8 Reps
@10
3
Behind The Neck Press
2 Sets
10 Reps
@10
4
Reverse Bicep Curl (EZ Bar)
2 Sets
10 Reps
@10
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
12 Reps
@10
Day 1
1
Leg Extension
3 Sets
8-10 Reps
@8.5
2
Hamstring Curl
3 Sets
8-10 Reps
@8.5
3
Stiff Leg Deadlift
4 Sets
12 Reps
@8.5
4
Front Squat (Barbell)
4 Sets
12 Reps
@8
Day 2
1
Incline Curl (Dumbbell)
2 Sets
8 Reps
@8.5
2
French Press
2 Sets
10 Reps
@8.5
3
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@8.5
4
Meadow Row
3 Sets
10 Reps
@8.5
5
Dumbbell Bench Pullover
3 Sets
12 Reps
@8.5
6
Bicep Curl (Barbell)
3 Sets
12 Reps
@8.5
7
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@9
Day 3
1
Leg Extension
3 Sets
8-10 Reps
@8.5
2
Hamstring Curl
3 Sets
8-10 Reps
@8.5
3
Hip Thrust (Barbell)
4 Sets
10 Reps
@8.5
4
Hack Squat
4 Sets
10 Reps
@9
Day 4
1
JM Press (Smith Machine)
2 Sets
10 Reps
@8.5
2
Bicep Curl (Cable)
2 Sets
8 Reps
@9
3
Behind The Neck Press
3 Sets
10 Reps
@8.5
4
Pull-Up (Weighted)
3 Sets
1 Set
6 Reps
1 Reps
@8.5
@10
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9.5
6
Bicep Curl (Barbell)
3 Sets
12 Reps
@8.5
7
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@9
Day 5
1
Ring Dip (Weighted)
3 Sets
1 Set
6 Reps
@10
@10
2
Incline Curl (Dumbbell)
2 Sets
8 Reps
@10
3
Behind The Neck Press
3 Sets
10 Reps
@10
4
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@10
5
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@10
6
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@10
Day 1
1
Leg Extension
3 Sets
8 Reps
@8.5
2
Hamstring Curl
3 Sets
8 Reps
@8.5
3
Stiff Leg Deadlift
5 Sets
12 Reps
@8.5
4
Front Squat (Barbell)
5 Sets
12 Reps
@8
Day 2
1
Incline Curl (Dumbbell)
2 Sets
8 Reps
@8.5
2
French Press
2 Sets
10 Reps
@8.5
3
Incline Bench Press (Smith Machine)
4 Sets
10 Reps
@8.5
4
Meadow Row
4 Sets
10 Reps
@8.5
5
Dumbbell Bench Pullover
2 Sets
10 Reps
@8.5
6
Bicep Curl (Barbell)
2 Sets
10 Reps
@8.5
7
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@9
Day 3
1
Leg Extension
2 Sets
8-10 Reps
@8.5
2
Hamstring Curl
2 Sets
8-10 Reps
@8.5
3
Hip Thrust (Barbell)
3 Sets
8 Reps
@8.5
4
Hack Squat
3 Sets
8 Reps
@9
Day 4
1
JM Press (Smith Machine)
2 Sets
10 Reps
@8.5
2
Bicep Curl (Cable)
2 Sets
8 Reps
@9
3
Behind The Neck Press
4 Sets
10 Reps
@8.5
4
Pull-Up (Weighted)
2 Sets
2 Sets
6 Reps
6 Reps
@8.5
@10
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@9.5
6
Bicep Curl (Barbell)
2 Sets
10 Reps
@8.5
7
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@9
Day 5
1
Ring Dip (Weighted)
3 Sets
1 Set
6 Reps
@10
@10
2
Incline Curl (Dumbbell)
2 Sets
8 Reps
@10
3
Behind The Neck Press
3 Sets
10 Reps
@10
4
Reverse Bicep Curl (EZ Bar)
4 Sets
10 Reps
@10
5
Rear Delt Fly (Dumbbell)
5 Sets
12 Reps
@10
6
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
@10
Day 1
1
Leg Extension
2 Sets
8 Reps
@8.5
2
Hamstring Curl
2 Sets
8 Reps
@8.5
3
Stiff Leg Deadlift
3 Sets
10 Reps
@8.5
4
Front Squat (Barbell)
3 Sets
10 Reps
@8
Day 2
1
Incline Curl (Dumbbell)
2 Sets
8 Reps
@8.5
2
French Press
2 Sets
10 Reps
@8.5
3
Incline Bench Press (Smith Machine)
4 Sets
8 Reps
@8.5
4
Meadow Row
4 Sets
8 Reps
@8.5
5
Dumbbell Bench Pullover
3 Sets
10 Reps
@8.5
6
Bicep Curl (Barbell)
3 Sets
10 Reps
@8.5
7
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
@9
Day 3
1
Leg Extension
2 Sets
8 Reps
@8.5
2
Hamstring Curl
2 Sets
8 Reps
@8.5
3
Hip Thrust (Barbell)
3 Sets
8 Reps
@8.5
4
Hack Squat
3 Sets
8 Reps
@9
Day 4
1
JM Press (Smith Machine)
2 Sets
10 Reps
@8.5
2
Bicep Curl (Cable)
2 Sets
8 Reps
@9
3
Behind The Neck Press
4 Sets
8 Reps
@8.5
4
Pull-Up (Weighted)
4 Sets
1 Set
6 Reps
1 Reps
@8.5
@10
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@9.5
6
Bicep Curl (Barbell)
3 Sets
10 Reps
@8.5
7
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
@9
Day 5
1
Ring Dip (Weighted)
4 Sets
1 Set
6 Reps
@10
@10
2
Incline Curl (Dumbbell)
2 Sets
8 Reps
@10
3
Behind The Neck Press
4 Sets
8 Reps
@10
4
Reverse Bicep Curl (EZ Bar)
5 Sets
8 Reps
@10
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@10
6
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
@10
Day 1
1
Leg Extension
3 Sets
8 Reps
@8.5
2
Hamstring Curl
3 Sets
8 Reps
@8.5
3
Stiff Leg Deadlift
4 Sets
10 Reps
@8.5
4
Front Squat (Barbell)
4 Sets
10 Reps
@8
Day 2
1
Incline Curl (Dumbbell)
2 Sets
6 Reps
@8.5
2
French Press
2 Sets
8 Reps
@8.5
3
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@8.5
4
Meadow Row
3 Sets
6-8 Reps
@8.5
5
Dumbbell Bench Pullover
2 Sets
8 Reps
@8.5
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8.5
7
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@9
Day 3
1
Leg Extension
3 Sets
8 Reps
@8.5
2
Hamstring Curl
3 Sets
8 Reps
@8.5
3
Hip Thrust (Barbell)
4 Sets
8 Reps
@8.5
4
Hack Squat
4 Sets
8 Reps
@9
Day 4
1
JM Press (Smith Machine)
3 Sets
8 Reps
@8.5
2
Bicep Curl (Cable)
3 Sets
6 Reps
@9
3
Behind The Neck Press
3 Sets
6 Reps
@8.5
4
Pull-Up (Weighted)
2 Sets
3 Sets
6 Reps
6 Reps
@8.5
@10
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@9.5
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8.5
7
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@9
Day 5
1
Ring Dip (Weighted)
5 Sets
6 Reps
@10
2
Incline Curl (Dumbbell)
2 Sets
6 Reps
@10
3
Behind The Neck Press
2 Sets
6 Reps
@10
4
Reverse Bicep Curl (EZ Bar)
2 Sets
8 Reps
@10
5
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@10
6
Single Arm Tricep Extension (Cable)
3 Sets
8 Reps
@10
Day 1
1
Leg Extension
3 Sets
8 Reps
@8.5
2
Hamstring Curl
3 Sets
8 Reps
@8.5
3
Stiff Leg Deadlift
5 Sets
10 Reps
@8.5
4
Front Squat (Barbell)
5 Sets
10 Reps
@8
Day 2
1
Incline Curl (Dumbbell)
2 Sets
6 Reps
@8.5
2
French Press
2 Sets
8 Reps
@8.5
3
Incline Bench Press (Smith Machine)
4 Sets
6-8 Reps
@8.5
4
Meadow Row
4 Sets
6-8 Reps
@8.5
5
Dumbbell Bench Pullover
3 Sets
8 Reps
@8.5
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@8.5
7
Single Arm Tricep Extension (Cable)
3 Sets
8 Reps
@9
Day 3
1
Leg Extension
3 Sets
8 Reps
@8.5
2
Hamstring Curl
3 Sets
8 Reps
@8.5
3
Hip Thrust (Barbell)
4 Sets
6 Reps
@8.5
4
Hack Squat
4 Sets
6 Reps
@9
Day 4
1
JM Press (Smith Machine)
2 Sets
8 Reps
@8.5
2
Bicep Curl (Cable)
2 Sets
6 Reps
@9
3
Behind The Neck Press
3 Sets
6 Reps
@8.5
4
Pull-Up (Weighted)
2 Sets
3 Sets
1 Set
6 Reps
6 Reps
1 Reps
@8.5
@10
@10
5
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@9.5
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@8.5
7
Single Arm Tricep Extension (Cable)
3 Sets
8 Reps
@9
Day 5
1
Ring Dip (Weighted)
5 Sets
1 Set
6 Reps
1 Reps
@10
@10
2
Incline Curl (Dumbbell)
2 Sets
8 Reps
@10
3
Behind The Neck Press
3 Sets
6 Reps
@10
4
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@10
5
Rear Delt Fly (Dumbbell)
5 Sets
10 Reps
@10
6
Single Arm Tricep Extension (Cable)
3 Sets
8 Reps
@10
Day 1
1
Leg Extension
3 Sets
8 Reps
@8.5
2
Hamstring Curl
3 Sets
8 Reps
@8.5
3
Stiff Leg Deadlift
4 Sets
8 Reps
@8.5
4
Front Squat (Barbell)
4 Sets
8 Reps
@8
Day 3
1
Leg Extension
3 Sets
6 Reps
@8.5
2
Hamstring Curl
3 Sets
6 Reps
@8.5
3
Hip Thrust (Barbell)
4 Sets
6 Reps
@8.5
4
Hack Squat
4 Sets
6 Reps
@9
Day 4
1
JM Press (Smith Machine)
3 Sets
8 Reps
@8.5
2
Bicep Curl (Cable)
3 Sets
6 Reps
@9
3
Behind The Neck Press
4 Sets
6 Reps
@8.5
4
Pull-Up (Weighted)
2 Sets
4 Sets
6 Reps
6 Reps
@8.5
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
8 Reps
1 Reps
@9.5
@9.5
6
Bicep Curl (Barbell)
3 Sets
6 Reps
@8.5
7
Single Arm Tricep Extension (Cable)
3 Sets
6 Reps
@9
Day 2
1
Incline Curl (Dumbbell)
2 Sets
6 Reps
@8.5
2
French Press
2 Sets
6 Reps
@8.5
3
Incline Bench Press (Smith Machine)
4 Sets
6-8 Reps
@8.5
4
Meadow Row
4 Sets
6-8 Reps
@8.5
5
Dumbbell Bench Pullover
3 Sets
6 Reps
@8.5
6
Bicep Curl (Barbell)
3 Sets
6 Reps
@8.5
7
Single Arm Tricep Extension (Cable)
3 Sets
6 Reps
@9
Day 5
1
Ring Dip (Weighted)
6 Sets
6 Reps
@10
2
Incline Curl (Dumbbell)
2 Sets
8 Reps
@10
3
Behind The Neck Press
4 Sets
6 Reps
@10
4
Reverse Bicep Curl (EZ Bar)
4 Sets
6 Reps
@10
5
Rear Delt Fly (Dumbbell)
3 Sets
8 Reps
@10
6
Single Arm Tricep Extension (Cable)
3 Sets
6 Reps
@10
Day 1
1
Leg Extension
3 Sets
8 Reps
@8.5
2
Hamstring Curl
3 Sets
8 Reps
@8.5
3
Stiff Leg Deadlift
5 Sets
8 Reps
@8.5
4
Front Squat (Barbell)
5 Sets
8 Reps
@8
Day 2
1
Incline Curl (Dumbbell)
2 Sets
6 Reps
@8.5
2
French Press
2 Sets
8 Reps
@8.5
3
Incline Bench Press (Smith Machine)
5 Sets
6-8 Reps
@8.5
4
Meadow Row
5 Sets
6-8 Reps
@8.5
5
Dumbbell Bench Pullover
4 Sets
6 Reps
@8.5
6
Bicep Curl (Barbell)
4 Sets
6 Reps
@8.5
7
Single Arm Tricep Extension (Cable)
4 Sets
6 Reps
@9
Day 3
1
Leg Extension
3 Sets
8 Reps
@8.5
2
Hamstring Curl
3 Sets
8 Reps
@8.5
3
Hip Thrust (Barbell)
5 Sets
6 Reps
@8.5
4
Hack Squat
5 Sets
6 Reps
@9
Day 4
1
JM Press (Smith Machine)
2 Sets
8 Reps
@8.5
2
Bicep Curl (Cable)
3 Sets
6 Reps
@9
3
Behind The Neck Press
5 Sets
6 Reps
@8.5
4
Pull-Up (Weighted)
2 Sets
4 Sets
1 Set
6 Reps
6 Reps
1 Reps
@8.5
@10
@10
5
Lateral Raise (Dumbbell)
3 Sets
1 Set
6 Reps
1 Reps
@9.5
@9.5
6
Bicep Curl (Barbell)
3 Sets
6 Reps
@8.5
7
Single Arm Tricep Extension (Cable)
3 Sets
6 Reps
@9
Day 5
1
Ring Dip (Weighted)
6 Sets
1 Set
6 Reps
@10
@10
2
Incline Curl (Dumbbell)
2 Sets
6 Reps
@10
3
Behind The Neck Press
5 Sets
6 Reps
@10
4
Reverse Bicep Curl (EZ Bar)
4 Sets
6 Reps
@10
5
Rear Delt Fly (Dumbbell)
4 Sets
8 Reps
@10
6
Single Arm Tricep Extension (Cable)
3 Sets
6 Reps
@10