The 1% Program  (1)

This program is inspired by the ALBERTO NUNEZ program, with more in-depth warm-ups, cool-downs, and alternative exercises for us taller lifters. 
With that said, GET AFTER IT!!!
(edited 10/2025)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Warm-Up

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Standing Calf Raise

Lying Leg Curl

Cool-Down

Lower Day 1

Bench Press (Dumbbell)

Lat Pulldown (Neutral Grip)

Lat Dominate Row

Incline Bench Press (Dumbbell)

Upper Day 1

Seated Shoulder Press (Dumbbell)

Seated Front Raise

Dip (Bodyweight)

Pull-Up (Bodyweight)

Rear Delt Fly (Dumbbell)

Hammer Curl (Cable)

Skull Crusher (Barbell)

Upper Day 2

Hack Squat

Leg Extension

Straight Leg Calf Raise

Goblet Squat

Lower Day 2

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