Project Malevolent

**Project Malevolent** is an intense 8-week program designed for those ready to push their limits with 4 focused training days each week. This regimen emphasizes compound movements like squats and deadlifts, targeting major muscle groups to build strength and power. With a mix of barbell and dumbbell exercises, you'll enhance your overall physique while developing functional strength. Get ready to transform your training routine and achieve your fitness goals with this powerful program!

Get back into the groove of training and have a foundation before going extreme.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Shrug (Dumbbell)

Farmer's Walk (Weighted)

Leg Extension

Leg Curl

Neck Extension

Hyperextension

Lower 1

Deadlift (Barbell)

Split Squat (Dumbbell)

Lower 2

Overhead Press (Barbell)

Bench Press (Close Grip)

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Lat Pulldown

Lateral Raise (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Bicep Curl (EZ Bar)

Upper 2

Bench Press (Barbell)

Barbell Row

Lat Pulldown (Neutral Grip)

Upright Row (Barbell)

Face Pull

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Upper 1

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