Matt's Road to Walhalla

Goal is to improve the 3 main lifts while still gaining some size.
Main lift progress in percentage of your 1 RM. 
Accesories go through double progression, start in lower rep range, as soon you reach the higher rep range improve in weight!

Do 7 weeks, and repeat! Take an active rest week after week 7 depending on your fatigue! 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Bench Press (Barbell)

Front Squat (Barbell)

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Push + front squat

Deadlift (Barbell)

Bench Press (Paused)

Bent Over Row (Barbell)

Lat Pulldown

Face Pull

Bicep Curl (Barbell)

Pull + paused bench press

Overhead Press (Barbell)

Bench Press (Wide Grip)

Incline Chest Press (Machine)

Chest Supported Row (Machine)

Skull Crusher (Barbell)

Upperbody ( overhead press )

Squat (Barbell)

Deadlift (Paused)

Leg Press

Leg Curl

Calf Raise (Leg Press)

Leg Extension

Lower body + paused deadlift

Deload week

Test new RM 

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