Summer 2024 for losers

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Dip (Weighted)

Pull-Up (Weighted)

Overhead Press (Barbell)

Barbell Row

Good Morning

Squat (Barbell)

Romanian Deadlift (Barbell)

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Supported Row (Dumbbell)

Lunge (Dumbbell)

Deadlift (Barbell)

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