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Summer 2024 for losers
by Ant G.
Program Description
Taller guys with long lims need this. You can run this program on 3 or 4 days a week and adjust 1RMs based on your recovery and your feeling. +/-5% is not something crucial. Prioritize your weakest lift in session, Feel free to add arm work on Deadlift day when you can. This program is made for manual labor guys who stand most of their time on their feet and like sports like running or soccer, basketball... My suggestion is adding one set at lower 1RMs if you feel that you need more volume or pushing to trples if you want to test your strenght. Back off sets are not the best solution when we use more compound movements in one session. You should be tired on last 2 sets in workout, not after first excercise. We are trying to avoid half-assing.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Powerbuilding, Powerlifting
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
50 minutes
Created
Jun 22, 2024 10:20
Last Edited
Jun 22, 2024 11:17
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Week 1
1 / 8 Weeks
Day 1
1
Dip (Weighted)
4 Sets
8 Reps
75%
2
Pull-Up (Weighted)
5 Sets
3-5 Reps
85%
3
Overhead Press (Barbell)
2 Sets
3 Sets
7-8 Reps
2-3 Reps
70%
90%
4
Barbell Row
4 Sets
8-12 Reps
70%
Day 2
1
Good Morning
1 Set
3 Sets
10-12 Reps
10-12 Reps
60%
70%
2
Squat (Barbell)
1 Set
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
5 Reps
5 Reps
60%
70%
80%
85%
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7-8
@7.5-8.5
@8.5-9.5
Day 3
1
Bench Press (Barbell)
1 Set
3 Sets
3 Sets
15-20 Reps
8-10 Reps
4-6 Reps
55%
65%
82%
2
Pull-Up (Weighted)
5 Sets
3-5 Reps
@8.5
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@9.5
4
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
@8.5
Day 4
1
Lunge (Dumbbell)
3 Sets
9-12 Reps
@9
2
Deadlift (Barbell)
1 Set
1 Set
3 Sets
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
62%
67%
80%
85%
Day 1
1
Dip (Weighted)
4 Sets
8 Reps
75%
2
Pull-Up (Weighted)
5 Sets
3-5 Reps
85%
3
Overhead Press (Barbell)
2 Sets
3 Sets
7-8 Reps
2-3 Reps
70%
90%
4
Barbell Row
4 Sets
8-12 Reps
70%
Day 2
1
Good Morning
1 Set
3 Sets
10-12 Reps
10-12 Reps
60%
70%
2
Squat (Barbell)
1 Set
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
5 Reps
5 Reps
60%
70%
80%
85%
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7-8
@7.5-8.5
@8.5-9.5
Day 3
1
Bench Press (Barbell)
1 Set
3 Sets
3 Sets
15-20 Reps
8-10 Reps
4-6 Reps
55%
65%
82%
2
Pull-Up (Weighted)
5 Sets
3-5 Reps
@8.5
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@9.5
4
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
@8.5
Day 4
1
Lunge (Dumbbell)
3 Sets
9-12 Reps
@9
2
Deadlift (Barbell)
1 Set
1 Set
3 Sets
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
62%
67%
80%
85%
Day 1
1
Dip (Weighted)
4 Sets
8 Reps
75%
2
Pull-Up (Weighted)
5 Sets
3-5 Reps
85%
3
Overhead Press (Barbell)
2 Sets
3 Sets
7-8 Reps
2-3 Reps
70%
90%
4
Barbell Row
4 Sets
8-12 Reps
70%
Day 2
1
Good Morning
1 Set
3 Sets
10-12 Reps
10-12 Reps
60%
70%
2
Squat (Barbell)
1 Set
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
5 Reps
5 Reps
60%
70%
80%
85%
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7-8
@7.5-8.5
@8.5-9.5
Day 3
1
Bench Press (Barbell)
1 Set
3 Sets
3 Sets
15-20 Reps
8-10 Reps
4-6 Reps
55%
65%
82%
2
Pull-Up (Weighted)
5 Sets
3-5 Reps
@8.5
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@9.5
4
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
@8.5
Day 4
1
Lunge (Dumbbell)
3 Sets
9-12 Reps
@9
2
Deadlift (Barbell)
1 Set
1 Set
3 Sets
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
62%
67%
80%
85%
Day 1
1
Dip (Weighted)
4 Sets
8 Reps
75%
2
Pull-Up (Weighted)
5 Sets
3-5 Reps
85%
3
Overhead Press (Barbell)
2 Sets
3 Sets
7-8 Reps
2-3 Reps
70%
90%
4
Barbell Row
4 Sets
8-12 Reps
70%
Day 2
1
Good Morning
1 Set
3 Sets
10-12 Reps
10-12 Reps
60%
70%
2
Squat (Barbell)
1 Set
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
5 Reps
5 Reps
60%
70%
80%
85%
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7-8
@7.5-8.5
@8.5-9.5
Day 3
1
Bench Press (Barbell)
1 Set
3 Sets
3 Sets
15-20 Reps
8-10 Reps
4-6 Reps
55%
65%
82%
2
Pull-Up (Weighted)
5 Sets
3-5 Reps
@8.5
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@9.5
4
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
@8.5
Day 4
1
Lunge (Dumbbell)
3 Sets
9-12 Reps
@9
2
Deadlift (Barbell)
1 Set
1 Set
3 Sets
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
62%
67%
80%
85%
Day 1
1
Dip (Weighted)
4 Sets
8 Reps
75%
2
Pull-Up (Weighted)
5 Sets
3-5 Reps
85%
3
Overhead Press (Barbell)
2 Sets
3 Sets
7-8 Reps
2-3 Reps
70%
90%
4
Barbell Row
4 Sets
8-12 Reps
70%
Day 2
1
Good Morning
1 Set
3 Sets
10-12 Reps
10-12 Reps
60%
70%
2
Squat (Barbell)
1 Set
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
5 Reps
5 Reps
60%
70%
80%
85%
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7-8
@7.5-8.5
@8.5-9.5
Day 3
1
Bench Press (Barbell)
1 Set
3 Sets
3 Sets
15-20 Reps
8-10 Reps
4-6 Reps
55%
65%
82%
2
Pull-Up (Weighted)
5 Sets
3-5 Reps
@8.5
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@9.5
4
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
@8.5
Day 4
1
Lunge (Dumbbell)
3 Sets
9-12 Reps
@9
2
Deadlift (Barbell)
1 Set
1 Set
3 Sets
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
62%
67%
80%
85%
Day 1
1
Dip (Weighted)
4 Sets
8 Reps
75%
2
Pull-Up (Weighted)
5 Sets
3-5 Reps
85%
3
Overhead Press (Barbell)
2 Sets
3 Sets
7-8 Reps
2-3 Reps
70%
90%
4
Barbell Row
4 Sets
8-12 Reps
70%
Day 2
1
Good Morning
1 Set
3 Sets
10-12 Reps
10-12 Reps
60%
70%
2
Squat (Barbell)
1 Set
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
5 Reps
5 Reps
60%
70%
80%
85%
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7-8
@7.5-8.5
@8.5-9.5
Day 3
1
Bench Press (Barbell)
1 Set
3 Sets
3 Sets
15-20 Reps
8-10 Reps
4-6 Reps
55%
65%
82%
2
Pull-Up (Weighted)
5 Sets
3-5 Reps
@8.5
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@9.5
4
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
@8.5
Day 4
1
Lunge (Dumbbell)
3 Sets
9-12 Reps
@9
2
Deadlift (Barbell)
1 Set
1 Set
3 Sets
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
62%
67%
80%
85%
Day 1
1
Dip (Weighted)
4 Sets
8 Reps
75%
2
Pull-Up (Weighted)
5 Sets
3-5 Reps
85%
3
Overhead Press (Barbell)
2 Sets
3 Sets
7-8 Reps
2-3 Reps
70%
90%
4
Barbell Row
4 Sets
8-12 Reps
70%
Day 2
1
Good Morning
1 Set
3 Sets
10-12 Reps
10-12 Reps
60%
70%
2
Squat (Barbell)
1 Set
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
5 Reps
5 Reps
60%
70%
80%
85%
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7-8
@7.5-8.5
@8.5-9.5
Day 3
1
Bench Press (Barbell)
1 Set
3 Sets
3 Sets
15-20 Reps
8-10 Reps
4-6 Reps
55%
65%
82%
2
Pull-Up (Weighted)
5 Sets
3-5 Reps
@8.5
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@9.5
4
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
@8.5
Day 4
1
Lunge (Dumbbell)
3 Sets
9-12 Reps
@9
2
Deadlift (Barbell)
1 Set
1 Set
3 Sets
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
62%
67%
80%
85%
Day 1
1
Dip (Weighted)
4 Sets
8 Reps
75%
2
Pull-Up (Weighted)
5 Sets
3-5 Reps
85%
3
Overhead Press (Barbell)
2 Sets
3 Sets
7-8 Reps
2-3 Reps
70%
90%
4
Barbell Row
4 Sets
8-12 Reps
70%
Day 2
1
Good Morning
1 Set
3 Sets
10-12 Reps
10-12 Reps
60%
70%
2
Squat (Barbell)
1 Set
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
5 Reps
5 Reps
60%
70%
80%
85%
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7-8
@7.5-8.5
@8.5-9.5
Day 3
1
Bench Press (Barbell)
1 Set
3 Sets
3 Sets
15-20 Reps
8-10 Reps
4-6 Reps
55%
65%
82%
2
Pull-Up (Weighted)
5 Sets
3-5 Reps
@8.5
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@9.5
4
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
@8.5
Day 4
1
Lunge (Dumbbell)
3 Sets
9-12 Reps
@9
2
Deadlift (Barbell)
1 Set
1 Set
3 Sets
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
62%
67%
80%
85%