Maharlika

Embark on a transformative 6-week journey with the Maharlika program, designed for dedicated lifters looking to build strength and muscle. This 4-day-a-week regimen focuses on compound movements like the Bench Press, Barbell Row, and Military Press, ensuring a balanced approach to upper body development. Each session is strategically crafted to challenge your limits and enhance your performance, with options for additional stability work. Get ready to push your boundaries and achieve your fitness goals!

Maharlika ("Freeman" in Tagalog), program named after the pre-colonial warriors of the Philippines

Inspired by Candito's 6 Week Program BUT WITH SQUAT/DL PHILOSOPHY ONTO THE BENCH VOLUME + ACCESORIES

Some of these accessories target the hip adductors and calves for strengthening the muscles that min-max the lift!

Core Stability Exercises for building Natural Brace  among 3 Planes inspired by Squat University

RUN THIS IF YOU HATE YOURSELF, BREAKUP WITH S/O, OR would like to get strong with practicality :)

I recommend taking Protein, Creatine, Fish Oil, and Magnesium supplements

Always dynamically warmup before!

[Created by IzYoBoiJay]

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

If required rep failed, lower 1RM by 2.5%
2 Optionals  of your Choice
+ Rec Optionals for Stability

Bench Press (Barbell)

Barbell Row

Military Press (Barbell)

Pull-Up (Weighted)

Bicep Curl (Dumbbell)

Single Arm Tricep Extension (Cable)

Suitcase Carry

Bear Position Pull Through

Around The World

Saturday (Upper)

Squat (Barbell)

Deadlift (Barbell)

Leg Extension

Leg Curl

Hip Adductor (Machine)

Seated Calf Raise

Friday (Lower)

Tuesday (Upper)

Monday (Lower)

Thursday (Lower)

If required rep failed, lower 1RM by 2.5%
No Accesories/ Optionals

If required rep failed, lower 1RM by 2.5%
No Accesories / Optionals

1 : Stay at 1RM
2: x1.03
3: x1.06
4: x1.09
2 Optionals  of your Choice
+ Rec Optionals for Stability

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