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MEGAFAUNA: AUROCHS
by IRON DRUID
Program Description
Strong Like Aurochs!! 5x5 and 3x10 Squat Waves, Bullmastiff Pressing AMRAP progressions. Classical body building with focus on the hips and back. Part 1 of the Megafauna cycle, volume and base building for 3 waves over 9 weeks.
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
9 weeks
Time Per Workout
90 minutes
Created
Apr 13, 2024 09:29
Last Edited
May 09, 2024 03:05
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Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Sumo Deadlift (Barbell)
5 Sets
6 Reps
@8
3
Seated Row (Cable)
3 Sets
12 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@8
5
Back Extension (Weighted)
3 Sets
12 Reps
@8
6
Reverse Lunge (Bodyweight)
3 Sets
12 Reps
@8
7
Ab Wheel
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
70%
2
Bench Press (Barbell)
1 Set
AMRAP
70%
3
Standing Behind Neck Shoulder Press (Barbell)
5 Sets
6 Reps
@8
4
Skull Crusher
3 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
7
Front Raise
3 Sets
12 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
9
Farmer's Walk (Weighted)
4 Sets
2 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
6 Reps
70%
2
Overhead Press (Barbell)
1 Set
AMRAP
70%
3
Incline Bench Press (Dumbbell)
5 Sets
6 Reps
@8
4
Skull Crusher
3 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
7
Front Raise
3 Sets
12 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
9
Farmer's Walk (Weighted)
4 Sets
2 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
58%
2
Stiff Leg Deadlift
5 Sets
6 Reps
@8
3
Seated Row (Cable)
3 Sets
12 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@8
5
Back Extension (Weighted)
3 Sets
12 Reps
@8
6
Reverse Lunge (Bodyweight)
3 Sets
12 Reps
@8
7
Ab Wheel
3 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
73%
2
Sumo Deadlift (Barbell)
5 Sets
7 Reps
@8
3
Seated Row (Cable)
3 Sets
14 Reps
@8
4
Lat Pulldown
3 Sets
14 Reps
@8
5
Back Extension (Weighted)
3 Sets
14 Reps
@8
6
Reverse Lunge (Bodyweight)
3 Sets
14 Reps
@8
7
Ab Wheel
3 Sets
14 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
70%
2
Bench Press (Barbell)
1 Set
AMRAP
70%
3
Standing Behind Neck Shoulder Press (Barbell)
5 Sets
7 Reps
@8
4
Skull Crusher
3 Sets
14 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
14 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
14 Reps
@8
7
Front Raise
3 Sets
14 Reps
@8
8
Lateral Raise (Dumbbell)
2 Sets
1 Set
14 Reps
4 Reps
@8
@8
9
Farmer's Walk (Weighted)
4 Sets
2 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
60%
2
Stiff Leg Deadlift
5 Sets
7 Reps
@8
3
Seated Row (Cable)
3 Sets
14 Reps
@8
4
Lat Pulldown
3 Sets
14 Reps
@8
5
Back Extension (Weighted)
3 Sets
14 Reps
@8
6
Reverse Lunge (Bodyweight)
3 Sets
14 Reps
@8
7
Ab Wheel
3 Sets
14 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
6 Reps
70%
2
Overhead Press (Barbell)
1 Set
AMRAP
70%
3
Incline Bench Press (Dumbbell)
5 Sets
7 Reps
@8
4
Skull Crusher
3 Sets
14 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
14 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
14 Reps
@8
7
Front Raise
3 Sets
14 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
14 Reps
@8
9
Farmer's Walk (Weighted)
4 Sets
2 Reps
@8
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Sumo Deadlift (Barbell)
5 Sets
8 Reps
@8
3
Seated Row (Cable)
3 Sets
16 Reps
@8
4
Lat Pulldown
3 Sets
16 Reps
@8
5
Back Extension (Weighted)
3 Sets
16 Reps
@8
6
Reverse Lunge (Bodyweight)
3 Sets
16 Reps
@8
7
Ab Wheel
3 Sets
16 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
70%
2
Bench Press (Barbell)
1 Set
AMRAP
70%
3
Standing Behind Neck Shoulder Press (Barbell)
5 Sets
8 Reps
@8
4
Skull Crusher
3 Sets
16 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
16 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
16 Reps
@8
7
Front Raise
3 Sets
16 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
16 Reps
@8
9
Farmer's Walk (Weighted)
4 Sets
2 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
63%
2
Stiff Leg Deadlift
5 Sets
8 Reps
@8
3
Seated Row (Cable)
3 Sets
16 Reps
@8
4
Lat Pulldown
3 Sets
16 Reps
@8
5
Back Extension (Weighted)
3 Sets
16 Reps
@8
6
Reverse Lunge (Bodyweight)
3 Sets
16 Reps
@8
7
Ab Wheel
3 Sets
16 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
6 Reps
70%
2
Overhead Press (Barbell)
1 Set
AMRAP
70%
3
Incline Bench Press (Dumbbell)
5 Sets
8 Reps
@8
4
Skull Crusher
3 Sets
16 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
16 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
16 Reps
@8
7
Front Raise
3 Sets
16 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
16 Reps
@8
9
Farmer's Walk (Weighted)
4 Sets
2 Reps
@8
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
73%
2
Sumo Deadlift (Barbell)
4 Sets
6 Reps
@8
3
Seated Row (Cable)
4 Sets
10 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@8
5
Back Extension (Weighted)
4 Sets
10 Reps
@8
6
Reverse Lunge (Bodyweight)
4 Sets
10 Reps
@8
7
Ab Wheel
4 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
60%
2
Stiff Leg Deadlift
4 Sets
6 Reps
@8
3
Seated Row (Cable)
4 Sets
10 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@8
5
Back Extension (Weighted)
4 Sets
10 Reps
@8
6
Reverse Lunge (Bodyweight)
4 Sets
10 Reps
@8
7
Ab Wheel
4 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
75%
2
Bench Press (Barbell)
1 Set
AMRAP
75%
3
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
6 Reps
@8
4
Skull Crusher
4 Sets
10 Reps
@8
5
Incline Curl (Dumbbell)
4 Sets
10 Reps
@8
6
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@8
7
Front Raise
4 Sets
10 Reps
@8
8
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
9
Farmer's Walk (Weighted)
4 Sets
2 Reps
@8
Day 4
1
Overhead Press (Barbell)
4 Sets
5 Reps
75%
2
Overhead Press (Barbell)
1 Set
AMRAP
75%
3
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
@8
4
Skull Crusher
4 Sets
10 Reps
@8
5
Incline Curl (Dumbbell)
4 Sets
10 Reps
@8
6
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@8
7
Front Raise
4 Sets
10 Reps
@8
8
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
9
Farmer's Walk (Weighted)
4 Sets
2 Reps
@8
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Sumo Deadlift (Barbell)
4 Sets
7 Reps
@8
3
Seated Row (Cable)
4 Sets
12 Reps
@8
4
Lat Pulldown
4 Sets
12 Reps
@8
5
Back Extension (Weighted)
4 Sets
12 Reps
@8
6
Reverse Lunge (Bodyweight)
4 Sets
12 Reps
@8
7
Ab Wheel
4 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
63%
2
Stiff Leg Deadlift
4 Sets
7 Reps
@8
3
Seated Row (Cable)
4 Sets
12 Reps
@8
4
Lat Pulldown
4 Sets
12 Reps
@8
5
Back Extension (Weighted)
4 Sets
12 Reps
@8
6
Reverse Lunge (Bodyweight)
4 Sets
12 Reps
@8
7
Ab Wheel
4 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
75%
2
Bench Press (Barbell)
1 Set
AMRAP
75%
3
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
7 Reps
@8
4
Skull Crusher
4 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
4 Sets
12 Reps
@8
6
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@8
7
Front Raise
4 Sets
12 Reps
@8
8
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
9
Farmer's Walk (Weighted)
4 Sets
2 Reps
@8
Day 4
1
Overhead Press (Barbell)
4 Sets
5 Reps
75%
2
Overhead Press (Barbell)
1 Set
AMRAP
75%
3
Incline Bench Press (Dumbbell)
4 Sets
7 Reps
@8
4
Skull Crusher
4 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
4 Sets
12 Reps
@8
6
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@8
7
Front Raise
4 Sets
12 Reps
@8
8
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
9
Farmer's Walk (Weighted)
4 Sets
2 Reps
@8
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
78%
2
Sumo Deadlift (Barbell)
4 Sets
8 Reps
@8
3
Seated Row (Cable)
4 Sets
14 Reps
@8
4
Lat Pulldown
4 Sets
14 Reps
@8
5
Back Extension (Weighted)
4 Sets
14 Reps
@8
6
Reverse Lunge (Bodyweight)
4 Sets
14 Reps
@8
7
Ab Wheel
4 Sets
14 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
65%
2
Stiff Leg Deadlift
4 Sets
8 Reps
@8
3
Seated Row (Cable)
4 Sets
14 Reps
@8
4
Lat Pulldown
4 Sets
14 Reps
@8
5
Back Extension (Weighted)
4 Sets
14 Reps
@8
6
Reverse Lunge (Bodyweight)
4 Sets
14 Reps
@8
7
Ab Wheel
4 Sets
14 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
75%
2
Bench Press (Barbell)
1 Set
AMRAP
75%
3
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
8 Reps
@8
4
Skull Crusher
4 Sets
14 Reps
@8
5
Incline Curl (Dumbbell)
4 Sets
14 Reps
@8
6
Rear Delt Fly (Dumbbell)
4 Sets
14 Reps
@8
7
Front Raise
4 Sets
14 Reps
@8
8
Lateral Raise (Dumbbell)
4 Sets
14 Reps
@8
9
Farmer's Walk (Weighted)
4 Sets
2 Reps
@8
Day 4
1
Overhead Press (Barbell)
4 Sets
5 Reps
75%
2
Overhead Press (Barbell)
1 Set
AMRAP
75%
3
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
4
Skull Crusher
4 Sets
14 Reps
@8
5
Incline Curl (Dumbbell)
4 Sets
14 Reps
@8
6
Rear Delt Fly (Dumbbell)
4 Sets
14 Reps
@8
7
Front Raise
4 Sets
14 Reps
@8
8
Lateral Raise (Dumbbell)
4 Sets
14 Reps
@8
9
Farmer's Walk (Weighted)
4 Sets
2 Reps
@8
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Sumo Deadlift (Barbell)
3 Sets
6 Reps
@8
3
Seated Row (Cable)
5 Sets
8 Reps
@8
4
Lat Pulldown
5 Sets
8 Reps
@8
5
Back Extension (Weighted)
5 Sets
8 Reps
@8
6
Reverse Lunge (Bodyweight)
5 Sets
8 Reps
@8
7
Ab Wheel
5 Sets
8 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
4 Reps
80%
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6 Reps
@8
4
Skull Crusher
5 Sets
8 Reps
@8
5
Incline Curl (Dumbbell)
5 Sets
8 Reps
@8
6
Rear Delt Fly (Dumbbell)
5 Sets
8 Reps
@8
7
Front Raise
5 Sets
8 Reps
@8
8
Lateral Raise (Dumbbell)
5 Sets
8 Reps
@8
9
Farmer's Walk (Weighted)
4 Sets
2 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
63%
2
Stiff Leg Deadlift
3 Sets
6 Reps
@8
3
Seated Row (Cable)
5 Sets
8 Reps
@8
4
Lat Pulldown
5 Sets
8 Reps
@8
5
Back Extension (Weighted)
5 Sets
8 Reps
@8
6
Reverse Lunge (Bodyweight)
5 Sets
8 Reps
@8
7
Ab Wheel
5 Sets
8 Reps
@8
Day 4
1
Overhead Press (Barbell)
5 Sets
4 Reps
80%
2
Overhead Press (Barbell)
1 Set
AMRAP
80%
3
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@8
4
Skull Crusher
5 Sets
8 Reps
@8
5
Incline Curl (Dumbbell)
5 Sets
8 Reps
@8
6
Rear Delt Fly (Dumbbell)
5 Sets
8 Reps
@8
7
Front Raise
5 Sets
8 Reps
@8
8
Lateral Raise (Dumbbell)
5 Sets
8 Reps
@8
9
Farmer's Walk (Weighted)
4 Sets
2 Reps
@8
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
78%
2
Sumo Deadlift (Barbell)
3 Sets
7 Reps
@8
3
Seated Row (Cable)
5 Sets
10 Reps
@8
4
Lat Pulldown
5 Sets
10 Reps
@8
5
Back Extension (Weighted)
5 Sets
10 Reps
@8
6
Reverse Lunge (Bodyweight)
5 Sets
10 Reps
@8
7
Ab Wheel
5 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
4 Reps
80%
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
7 Reps
@8
4
Skull Crusher
5 Sets
10 Reps
@8
5
Incline Curl (Dumbbell)
5 Sets
10 Reps
@8
6
Rear Delt Fly (Dumbbell)
5 Sets
10 Reps
@8
7
Front Raise
5 Sets
10 Reps
@8
8
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@8
9
Farmer's Walk (Weighted)
4 Sets
2 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
65%
2
Stiff Leg Deadlift
3 Sets
7 Reps
@8
3
Seated Row (Cable)
5 Sets
10 Reps
@8
4
Lat Pulldown
5 Sets
10 Reps
@8
5
Back Extension (Weighted)
5 Sets
10 Reps
@8
6
Reverse Lunge (Bodyweight)
5 Sets
10 Reps
@8
7
Ab Wheel
5 Sets
10 Reps
@8
Day 4
1
Overhead Press (Barbell)
5 Sets
4 Reps
80%
2
Overhead Press (Barbell)
1 Set
AMRAP
80%
3
Incline Bench Press (Dumbbell)
3 Sets
7 Reps
@8
4
Skull Crusher
5 Sets
10 Reps
@8
5
Incline Curl (Dumbbell)
5 Sets
10 Reps
@8
6
Rear Delt Fly (Dumbbell)
5 Sets
10 Reps
@8
7
Front Raise
5 Sets
10 Reps
@8
8
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@8
9
Farmer's Walk (Weighted)
4 Sets
2 Reps
@8
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Sumo Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Seated Row (Cable)
5 Sets
12 Reps
@8
4
Lat Pulldown
5 Sets
12 Reps
@8
5
Back Extension (Weighted)
5 Sets
12 Reps
@8
6
Reverse Lunge (Bodyweight)
5 Sets
12 Reps
@8
7
Ab Wheel
5 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
4 Reps
80%
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8 Reps
@8
4
Skull Crusher
5 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
5 Sets
12 Reps
@8
6
Rear Delt Fly (Dumbbell)
5 Sets
12 Reps
@8
7
Front Raise
5 Sets
12 Reps
@8
8
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@8
9
Farmer's Walk (Weighted)
4 Sets
2 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
68%
2
Stiff Leg Deadlift
3 Sets
8 Reps
@8
3
Seated Row (Cable)
5 Sets
12 Reps
@8
4
Lat Pulldown
5 Sets
12 Reps
@8
5
Back Extension (Weighted)
5 Sets
12 Reps
@8
6
Reverse Lunge (Bodyweight)
5 Sets
12 Reps
@8
7
Ab Wheel
5 Sets
12 Reps
@8
Day 4
1
Overhead Press (Barbell)
5 Sets
4 Reps
80%
2
Overhead Press (Barbell)
1 Set
AMRAP
80%
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Skull Crusher
5 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
5 Sets
12 Reps
@8
6
Rear Delt Fly (Dumbbell)
5 Sets
12 Reps
@8
7
Front Raise
5 Sets
12 Reps
@8
8
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@8
9
Farmer's Walk (Weighted)
4 Sets
2 Reps
@8