Suits to Savage

by B. Savage

Program Description

This program isn’t here to coddle you, count your steps, or tell you that “every effort counts.” Every effort doesn’t count. Winning counts. Strength counts. Resilience counts. If you picked up this program looking for an easy on-ramp to fitness, close it now and go back to your comfort zone. This isn’t for you. This is for the overworked, under-trained corporate warriors who are tired of watching their bodies decay under fluorescent lights while their spirit withers in endless Zoom calls. It’s for the men and women who’ve had the moment of realization — the gut-punch truth — that their “professional success” is being paid for in lost muscle, soft discipline, and a slow march toward mediocrity. The goal of this program is simple: strip away the corporate softness and rebuild you into something unignorable. We aren’t chasing aesthetics for Instagram. We aren’t “optimizing wellness” with scented candles and gratitude journals. We are forging the kind of presence that commands a room before you open your mouth — the posture, the strength, and the confidence of someone who knows they can handle themselves in the boardroom, the back alley, or the battlefield. The Suits to Savage Training Protocol is built for the 60-hour workweek grinder who still refuses to settle for average. No wasted time. No endless warm-ups disguised as workouts. No hiding behind “mobility days” because you’re scared of the barbell. Every session is purpose-built to deliver maximum return on investment in the shortest time possible — so you can destroy excuses, not schedules. Inside, you’ll learn to: - Train with brutal efficiency — short, savage sessions that actually build strength. - Focus on compound movements that deliver results, not filler. - Build mental toughness to match your physical capacity. - Turn discipline into a weapon, both in the gym and everywhere else. This program isn’t “inspired by” the book — it’s the weaponized application of it. If the book broke you down, this program builds you back up, piece by piece, into something dangerous again. And here’s the unfiltered truth: most will quit. They’ll get sore, they’ll get busy, they’ll crawl back to comfort. But if you stay the course, if you do the work exactly as it’s laid out, you’ll come out the other side unrecognizable — stronger, harder, sharper. The kind of person people think twice before underestimating. You don’t need permission. You don’t need motivation. You need to stop pretending the problem will fix itself. Suit up in iron. Go savage. Stay savage.

Program Overview

  • Level
    Beginner, Novice, Advanced, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 14, 2025 01:56
  • Last Edited
    Aug 15, 2025 07:31
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
-
2
Hammer Grip Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Dumbbell Bench Pullover
3
15 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
15 reps
-
2
Straight Arm Pulldown
2
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Lat Pulldown (Single Arm)
1
10 reps
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Face Pull
4
12 reps
-
7
Seated Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
-
2
Hammer Grip Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Dumbbell Bench Pullover
3
15 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
15 reps
-
2
Straight Arm Pulldown
2
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Lat Pulldown (Single Arm)
1
10 reps
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Face Pull
4
12 reps
-
7
Seated Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
-
2
Hammer Grip Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Dumbbell Bench Pullover
3
15 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
15 reps
-
2
Straight Arm Pulldown
2
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Lat Pulldown (Single Arm)
1
10 reps
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Face Pull
4
12 reps
-
7
Seated Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
-
2
Hammer Grip Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Dumbbell Bench Pullover
3
15 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
15 reps
-
2
Straight Arm Pulldown
2
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Lat Pulldown (Single Arm)
1
10 reps
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Face Pull
4
12 reps
-
7
Seated Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cross Cable Tricep Extension
3
15 reps
-
2
Dip (Bodyweight)
3
12 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
5
Bicep Curl (Machine)
3
10 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Spider Curl
3
12 reps
-
8
Reverse Close Grip Lat Pulldown
3
12 reps
-
9
Alternating Dumbbell Curl
3
10 reps
-
10
Tricep Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cross Cable Tricep Extension
3
15 reps
-
2
Single Arm Overhead Tricep Extension
2
10 reps
-
3
Dip (Bodyweight)
1
-
4
Single Arm Tricep Pressdown
2
12 reps
-
5
Alternating Dumbbell Curl
2
15 reps
-
6
Bicep Curl (EZ Bar)
2
-
7
Single Arm Curl (Cable)
2
12 reps
-
8
Alternating Dumbbell Curl
2
8 reps
-
9
Tricep Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cross Cable Tricep Extension
3
15 reps
-
2
Dip (Bodyweight)
3
12 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
5
Bicep Curl (Machine)
3
10 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Spider Curl
3
12 reps
-
8
Reverse Close Grip Lat Pulldown
3
12 reps
-
9
Alternating Dumbbell Curl
3
10 reps
-
10
Tricep Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cross Cable Tricep Extension
3
15 reps
-
2
Single Arm Overhead Tricep Extension
2
10 reps
-
3
Dip (Bodyweight)
1
-
4
Single Arm Tricep Pressdown
2
12 reps
-
5
Alternating Dumbbell Curl
2
15 reps
-
6
Bicep Curl (EZ Bar)
2
-
7
Single Arm Curl (Cable)
2
12 reps
-
8
Alternating Dumbbell Curl
2
8 reps
-
9
Tricep Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cross Cable Tricep Extension
3
15 reps
-
2
Dip (Bodyweight)
3
12 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
5
Bicep Curl (Machine)
3
10 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Spider Curl
3
12 reps
-
8
Reverse Close Grip Lat Pulldown
3
12 reps
-
9
Alternating Dumbbell Curl
3
10 reps
-
10
Tricep Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cross Cable Tricep Extension
3
15 reps
-
2
Single Arm Overhead Tricep Extension
2
10 reps
-
3
Dip (Bodyweight)
1
-
4
Single Arm Tricep Pressdown
2
12 reps
-
5
Alternating Dumbbell Curl
2
15 reps
-
6
Bicep Curl (EZ Bar)
2
-
7
Single Arm Curl (Cable)
2
12 reps
-
8
Alternating Dumbbell Curl
2
8 reps
-
9
Tricep Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cross Cable Tricep Extension
3
15 reps
-
2
Dip (Bodyweight)
3
12 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
5
Bicep Curl (Machine)
3
10 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Spider Curl
3
12 reps
-
8
Reverse Close Grip Lat Pulldown
3
12 reps
-
9
Alternating Dumbbell Curl
3
10 reps
-
10
Tricep Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cross Cable Tricep Extension
3
15 reps
-
2
Single Arm Overhead Tricep Extension
2
10 reps
-
3
Dip (Bodyweight)
1
-
4
Single Arm Tricep Pressdown
2
12 reps
-
5
Alternating Dumbbell Curl
2
15 reps
-
6
Bicep Curl (EZ Bar)
2
-
7
Single Arm Curl (Cable)
2
12 reps
-
8
Alternating Dumbbell Curl
2
8 reps
-
9
Tricep Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Squat (Smith Machine)
4
10 reps
-
4
Calf Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Squat (Smith Machine)
4
10 reps
-
4
Calf Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Squat (Smith Machine)
4
10 reps
-
4
Calf Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Squat (Smith Machine)
4
10 reps
-
4
Calf Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Squat (Smith Machine)
4
10 reps
-
4
Calf Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Squat (Smith Machine)
4
10 reps
-
4
Calf Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Squat (Smith Machine)
4
10 reps
-
4
Calf Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Squat (Smith Machine)
4
10 reps
-
4
Calf Raise (Machine)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Overhead Press (Machine)
3
12 reps
-
6
Front Raise
3
10 reps
-
7
Shrug (Barbell)
5
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Overhead Press (Machine)
3
12 reps
-
6
Front Raise
3
10 reps
-
7
Shrug (Barbell)
5
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Overhead Press (Machine)
3
12 reps
-
6
Front Raise
3
10 reps
-
7
Shrug (Barbell)
5
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Overhead Press (Machine)
3
12 reps
-
6
Front Raise
3
10 reps
-
7
Shrug (Barbell)
5
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Overhead Press (Machine)
3
12 reps
-
6
Front Raise
3
10 reps
-
7
Shrug (Barbell)
5
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Overhead Press (Machine)
3
12 reps
-
6
Front Raise
3
10 reps
-
7
Shrug (Barbell)
5
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Overhead Press (Machine)
3
12 reps
-
6
Front Raise
3
10 reps
-
7
Shrug (Barbell)
5
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Overhead Press (Machine)
3
12 reps
-
6
Front Raise
3
10 reps
-
7
Shrug (Barbell)
5
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Wide Grip Lat Pulldown
3 Sets
12 Reps
-
2
Hammer Grip Lat Pulldown
3 Sets
10 Reps
-
3
Chest Supported Row (Machine)
3 Sets
12 Reps
-
4
Dumbbell Bench Pullover
3 Sets
15 Reps
-
5
Seated Row (Cable)
3 Sets
12 Reps
-
6
Face Pull
3 Sets
12 Reps
-
Day 2
1
Cross Cable Tricep Extension
3 Sets
15 Reps
-
2
Dip (Bodyweight)
3 Sets
12 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
4
Alternating Dumbbell Curl
3 Sets
10 Reps
-
5
Bicep Curl (Machine)
3 Sets
10 Reps
-
6
Preacher Curl (Barbell)
3 Sets
12 Reps
-
7
Spider Curl
3 Sets
12 Reps
-
8
Reverse Close Grip Lat Pulldown
3 Sets
12 Reps
-
9
Alternating Dumbbell Curl
3 Sets
10 Reps
-
10
Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
Day 3
1
Leg Curl
4 Sets
12 Reps
-
2
Leg Extension
4 Sets
12 Reps
-
3
Squat (Smith Machine)
4 Sets
10 Reps
-
4
Calf Raise (Machine)
4 Sets
15 Reps
-
Day 4
1
Incline Bench Press (Barbell)
5 Sets
10 Reps
-
2
Chest Fly (Cable)
3 Sets
10 Reps
-
3
Chest Fly (Machine)
4 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Overhead Press (Machine)
3 Sets
12 Reps
-
6
Front Raise
3 Sets
10 Reps
-
7
Shrug (Barbell)
5 Sets
15 Reps
-