Mean Machine

Unleash your inner powerhouse with the Mean Machine program, a comprehensive 12-week journey designed for serious lifters. Committing to five days a week, you'll tackle a mix of push and pull workouts, focusing on compound lifts like the Overhead Press and Barbell Row, ensuring balanced muscle development and strength gains. Each session emphasizes strict form and progressive overload, pushing you to achieve your best. Get ready to transform your physique and elevate your performance in the gym!

This program is build for everybody, you just have to adjust the exercises to your level of experience.

The exercise selection consists mostly of free weight or bodyweight exercises that also can/will be done weighted.

Your goal is to become brutaly strong and jacked.

You will gain real world strength and become an imposing creature when you enter the room.

My program will get the most out of your potential in 12 weeks (actualy only whats possible in 12 weeks)

You will have 5 Training days and 2 rest days.

Push
Pull
Legs
Rest
Upper Body
Lower Body
Rest

Challenge yourself every workout!

Stay Strong and keep moving, never back down!

Coach Harris

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Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Overhead Press (Barbell)

Bench Press (Close Grip)

Dip (Bodyweight)

Lateral Raise (Dumbbell)

Chest Fly (Machine)

Lying Tricep Extension (Barbell)

Overhead Tricep Extension (Cable)

Cable Crunch

Push

Barbell Row

Chin-Up (Bodyweight)

Dumbbell Row

Wide Grip Lat Pulldown

Bicep Curl (Barbell)

Hammer Curl

Squat (Barbell)

Leg Press (45 Degrees)

Bulgarian Split Squat (Barbell)

Leg Extension

Leg Curl

Seated Calf Raise

Hyperextension

Deadlift (Barbell)

Zercher Squat (Barbell)

Lying Leg Curl

Sissy Squat

Standing Calf Raise

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Upright Row (Cable)

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