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JACKED, STACKED, and SUCCULENT
by Anonymous
3 athletes joined
Program Description
This is a program dedicated to general hypertrophy with a strength emphasis on the chin up, squat, bench and deadlift. It’s an upper lower split with abs/lower back on the lower days and calves/shoulders on the upper days. This going to be 2 meso’s with weeklong deloads after each month. After the second one we test 1rms.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Powerbuilding, Powerlifting
Equipment
Full Gym
Program Length
11 weeks
Time Per Workout
90 minutes
Created
Mar 13, 2024 12:25
Last Edited
May 08, 2024 02:25
down_app
Week 1
1 / 11 Weeks
Day 3
1
High Bar Squat (Barbell)
3 Sets
3-6 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Lunge (Dumbbell)
3 Sets
5-10 Reps
@8
4A
Reverse Hyperextension
3 Sets
10-15 Reps
@8
4B
Hanging Leg Raise
3 Sets
10-25 Reps
@8
5
Leg Extension
3 Sets
10-15 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
3-6 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
@8
4A
Upright Row (Barbell)
3 Sets
8-15 Reps
@8
4B
Standing Calf Raise
3 Sets
10-20 Reps
@8
5
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
@8
Day 1
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@8
2
Hack Squat
3 Sets
6-10 Reps
@8
3
Good Morning
3 Sets
8-12 Reps
@8
4A
Kettlebell Swing
3 Sets
8-12 Reps
@8
4B
Sit Up
3 Sets
10-30 Reps
@8
5
Leg Curl
3 Sets
10-15 Reps
@8
Day 2
1
Chin-Up (Weighted)
3 Sets
5-10 Reps
@8
2
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
10-15 Reps
@8
4A
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9
4B
Seated Calf Raise
3 Sets
10-20 Reps
@9
5
Hammer Curl
2 Sets
10-20 Reps
@8
Day 1
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@8
2
Hack Squat
3 Sets
6-10 Reps
@8
3
Good Morning
3 Sets
8-12 Reps
@8
4A
Kettlebell Swing
3 Sets
8-12 Reps
@8
4B
Sit Up
3 Sets
10-30 Reps
@8
5
Leg Curl
3 Sets
10-15 Reps
@8
Day 2
1
Chin-Up (Weighted)
3 Sets
5-10 Reps
@8
2
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
10-15 Reps
@8
4A
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9
4B
Seated Calf Raise
3 Sets
10-20 Reps
@9
5
Hammer Curl
2 Sets
10-20 Reps
@8
Day 3
1
High Bar Squat (Barbell)
3 Sets
3-6 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Lunge (Dumbbell)
3 Sets
5-10 Reps
@8
4A
Reverse Hyperextension
3 Sets
10-15 Reps
@8
4B
Hanging Leg Raise
3 Sets
10-25 Reps
@8
5
Leg Extension
3 Sets
10-15 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
3-6 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
@8
4A
Upright Row (Barbell)
3 Sets
8-15 Reps
@8
4B
Standing Calf Raise
3 Sets
10-20 Reps
@8
5
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
@8
Day 1
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@8
2
Hack Squat
3 Sets
6-10 Reps
@8
3
Good Morning
3 Sets
8-12 Reps
@8
4A
Kettlebell Swing
3 Sets
8-12 Reps
@8
4B
Sit Up
3 Sets
10-30 Reps
@8
5
Leg Curl
3 Sets
10-15 Reps
@8
Day 2
1
Chin-Up (Weighted)
3 Sets
5-10 Reps
@8
2
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
10-15 Reps
@8
4A
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9
4B
Seated Calf Raise
3 Sets
10-20 Reps
@9
5
Hammer Curl
2 Sets
10-20 Reps
@8
Day 3
1
High Bar Squat (Barbell)
3 Sets
3-6 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Lunge (Dumbbell)
3 Sets
5-10 Reps
@8
4A
Reverse Hyperextension
3 Sets
10-15 Reps
@8
4B
Hanging Leg Raise
3 Sets
10-25 Reps
@8
5
Leg Extension
3 Sets
10-15 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
3-6 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
@8
4A
Upright Row (Barbell)
3 Sets
8-15 Reps
@8
4B
Standing Calf Raise
3 Sets
10-20 Reps
@8
5
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
@8
Day 1
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@8
2
Hack Squat
3 Sets
6-10 Reps
@8
3
Good Morning
3 Sets
8-12 Reps
@8
4A
Kettlebell Swing
3 Sets
8-12 Reps
@8
4B
Sit Up
3 Sets
10-30 Reps
@8
5
Leg Curl
3 Sets
10-15 Reps
@8
Day 2
1
Chin-Up (Weighted)
3 Sets
5-10 Reps
@8
2
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
10-15 Reps
@8
4A
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9
4B
Seated Calf Raise
3 Sets
10-20 Reps
@9
5
Hammer Curl
2 Sets
10-20 Reps
@8
Day 3
1
High Bar Squat (Barbell)
3 Sets
3-6 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Lunge (Dumbbell)
3 Sets
5-10 Reps
@8
4A
Reverse Hyperextension
3 Sets
10-15 Reps
@8
4B
Hanging Leg Raise
3 Sets
10-25 Reps
@8
5
Leg Extension
3 Sets
10-15 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
3-6 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
@8
4A
Upright Row (Barbell)
3 Sets
8-15 Reps
@8
4B
Standing Calf Raise
3 Sets
10-20 Reps
@8
5
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
@8
Day 4
1
Bench Press (Barbell)
2 Sets
5 Reps
@6
2
Chest Supported Row (Machine)
2 Sets
5 Reps
@6
3
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@6
4
Upright Row (Barbell)
2 Sets
8 Reps
@6
Day 3
1
High Bar Squat (Barbell)
2 Sets
5 Reps
@6
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@6
3
Lunge (Dumbbell)
2 Sets
5 Reps
@6
4
Hanging Leg Raise
2 Sets
10 Reps
Day 2
1
Chin-Up (Assisted)
2 Sets
5 Reps
@6
2
Bench Press (Close Grip)
2 Sets
8 Reps
@6
3
Lat Pulldown
2 Sets
10 Reps
@6
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@6
Day 1
1
Deadlift (Barbell)
2 Sets
3 Reps
@6
2
Hack Squat
2 Sets
8 Reps
@6
3
Good Morning
2 Sets
8 Reps
@6
4
Sit Up
2 Sets
10 Reps
Day 1
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@8
2
Hack Squat
3 Sets
6-10 Reps
@8
3
Good Morning
3 Sets
8-12 Reps
@8
4A
Kettlebell Swing
3 Sets
8-12 Reps
@8
4B
Sit Up
3 Sets
10-30 Reps
@8
5
Leg Curl
3 Sets
10-15 Reps
@8
Day 2
1
Chin-Up (Weighted)
3 Sets
5-10 Reps
@8
2
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
10-15 Reps
@8
4A
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9
4B
Seated Calf Raise
3 Sets
10-20 Reps
@9
5
Hammer Curl
2 Sets
10-20 Reps
@8
Day 3
1
High Bar Squat (Barbell)
3 Sets
3-6 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Lunge (Dumbbell)
3 Sets
5-10 Reps
@8
4A
Reverse Hyperextension
3 Sets
10-15 Reps
@8
4B
Hanging Leg Raise
3 Sets
10-25 Reps
@8
5
Leg Extension
3 Sets
10-15 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
3-6 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
@8
4A
Upright Row (Barbell)
3 Sets
8-15 Reps
@8
4B
Standing Calf Raise
3 Sets
10-20 Reps
@8
5
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
@8
Day 1
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@8
2
Hack Squat
3 Sets
6-10 Reps
@8
3
Good Morning
3 Sets
8-12 Reps
@8
4A
Kettlebell Swing
3 Sets
8-12 Reps
@8
4B
Sit Up
3 Sets
10-30 Reps
@8
5
Leg Curl
3 Sets
10-15 Reps
@8
Day 2
1
Chin-Up (Weighted)
3 Sets
5-10 Reps
@8
2
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
10-15 Reps
@8
4A
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9
4B
Seated Calf Raise
3 Sets
10-20 Reps
@9
5
Hammer Curl
2 Sets
10-20 Reps
@8
Day 3
1
High Bar Squat (Barbell)
3 Sets
3-6 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Lunge (Dumbbell)
3 Sets
5-10 Reps
@8
4A
Reverse Hyperextension
3 Sets
10-15 Reps
@8
4B
Hanging Leg Raise
3 Sets
10-25 Reps
@8
5
Leg Extension
3 Sets
10-15 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
3-6 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
@8
4A
Upright Row (Barbell)
3 Sets
8-15 Reps
@8
4B
Standing Calf Raise
3 Sets
10-20 Reps
@8
5
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
@8
Day 1
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@8
2
Hack Squat
3 Sets
6-10 Reps
@8
3
Good Morning
3 Sets
8-12 Reps
@8
4A
Kettlebell Swing
3 Sets
8-12 Reps
@8
4B
Sit Up
3 Sets
10-30 Reps
@8
5
Leg Curl
3 Sets
10-15 Reps
@8
Day 2
1
Chin-Up (Weighted)
3 Sets
5-10 Reps
@8
2
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
10-15 Reps
@8
4A
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9
4B
Seated Calf Raise
3 Sets
10-20 Reps
@9
5
Hammer Curl
2 Sets
10-20 Reps
@8
Day 3
1
High Bar Squat (Barbell)
3 Sets
3-6 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Lunge (Dumbbell)
3 Sets
5-10 Reps
@8
4A
Reverse Hyperextension
3 Sets
10-15 Reps
@8
4B
Hanging Leg Raise
3 Sets
10-25 Reps
@8
5
Leg Extension
3 Sets
10-15 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
3-6 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
@8
4A
Upright Row (Barbell)
3 Sets
8-15 Reps
@8
4B
Standing Calf Raise
3 Sets
10-20 Reps
@8
5
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
@8
Day 2
1
Chin-Up (Weighted)
3 Sets
5-10 Reps
@8
2
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
10-15 Reps
@8
4A
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9
4B
Seated Calf Raise
3 Sets
10-20 Reps
@9
5
Hammer Curl
2 Sets
10-20 Reps
@8
Day 3
1
High Bar Squat (Barbell)
3 Sets
3-6 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Lunge (Dumbbell)
3 Sets
5-10 Reps
@8
4A
Reverse Hyperextension
3 Sets
10-15 Reps
@8
4B
Hanging Leg Raise
3 Sets
10-25 Reps
@8
5
Leg Extension
3 Sets
10-15 Reps
@8
Day 1
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@8
2
Hack Squat
3 Sets
6-10 Reps
@8
3
Good Morning
3 Sets
8-12 Reps
@8
4A
Kettlebell Swing
3 Sets
8-12 Reps
@8
4B
Sit Up
3 Sets
10-30 Reps
@8
5
Leg Curl
3 Sets
10-15 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
3-6 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
@8
4A
Upright Row (Barbell)
3 Sets
8-15 Reps
@8
4B
Standing Calf Raise
3 Sets
10-20 Reps
@8
5
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
@8
Day 1
1
Deadlift (Barbell)
2 Sets
3 Reps
@6
2
Hack Squat
2 Sets
8 Reps
@6
3
Good Morning
2 Sets
8 Reps
@6
4
Sit Up
2 Sets
10 Reps
Day 2
1
Chin-Up (Assisted)
2 Sets
5 Reps
@6
2
Bench Press (Close Grip)
2 Sets
8 Reps
@6
3
Lat Pulldown
2 Sets
10 Reps
@6
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@6
Day 3
1
High Bar Squat (Barbell)
2 Sets
5 Reps
@6
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@6
3
Lunge (Dumbbell)
2 Sets
5 Reps
@6
4
Hanging Leg Raise
2 Sets
10 Reps
Day 4
1
Bench Press (Barbell)
2 Sets
5 Reps
@6
2
Chest Supported Row (Machine)
2 Sets
5 Reps
@6
3
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@6
4
Upright Row (Barbell)
2 Sets
8 Reps
@6
Day 1
1
Deadlift (Barbell)
1 Set
1 Reps
@10
2
Hack Squat
2 Sets
6-10 Reps
@8
3
Good Morning
2 Sets
8-12 Reps
@8
4A
Kettlebell Swing
2 Sets
8-12 Reps
@8
4B
Sit Up
2 Sets
10-30 Reps
@8
5
Leg Curl
2 Sets
10-15 Reps
@8
Day 2
1
Chin-Up (Weighted)
1 Set
1 Reps
@10
2
Bench Press (Close Grip)
2 Sets
8-12 Reps
@8
3
Lat Pulldown
2 Sets
10-15 Reps
@8
4A
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
@9
4B
Seated Calf Raise
2 Sets
10-20 Reps
@9
5
Hammer Curl
2 Sets
10-20 Reps
@8
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
3
Lunge (Dumbbell)
2 Sets
5-10 Reps
@8
4A
Reverse Hyperextension
2 Sets
10-15 Reps
@8
4B
Hanging Leg Raise
2 Sets
10-25 Reps
@8
5
Leg Extension
2 Sets
10-15 Reps
@8
Day 4
1
Bench Press (Barbell)
1 Set
1 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
8-15 Reps
@8
4A
Upright Row (Barbell)
2 Sets
8-15 Reps
@8
4B
Standing Calf Raise
2 Sets
10-20 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@8