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Romeo’s Fatigue
by George S.
2 athletes joined
5.0
(1 rating)
Program Description
Strength primarily as a byproduct of increases in contractile tissue (AKA gains) rather than through neuromuscular adaptations. This will get you jacked if you stick to it for long enough and will leave no stone unturned when it comes to major muscle group development or hammering smaller, often neglected parts of your physique to the point where they have no choice but to grow (no not forearms lmao)
Program Overview
Level
Intermediate, Novice, Beginner, Advanced
Goal
Bodybuilding, Powerbuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
May 05, 2024 04:57
Last Edited
May 07, 2024 10:39
down_app
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
4-7 Reps
@8-9
2
Incline Bench Press (Dumbbell)
1 Set
AMRAP
@10
3
Pull-Up (Weighted)
2 Sets
4-7 Reps
@8-9
4
Pull-Up (Weighted)
1 Set
AMRAP
@10
5
Upright Row (Barbell)
1 Set
10-20 Reps
@8-9
6
Upright Row (Barbell)
1 Set
AMRAP
@10
7
Bicep Curl (Dumbbell)
1 Set
8-15 Reps
@8-9
8
Bicep Curl (Dumbbell)
1 Set
AMRAP
@10
Day 2
1
Bent Over Row (Barbell)
2 Sets
4-7 Reps
@8-9
2
Bent Over Row (Barbell)
1 Set
AMRAP
@10
3
Tricep Pushdown (Cable)
1 Set
8-15 Reps
@8-9
4
Tricep Pushdown (Cable)
1 Set
AMRAP
@10
5
Pec Fly (Dumbbell)
2 Sets
6-8 Reps
@8
Day 3
1
High Bar Squat (Barbell)
3 Sets
4-7 Reps
@8-9
2
Deadlift (Deficit)
2 Sets
4-7 Reps
@8-9
3
Sissy Squat
1 Set
8-15 Reps
@8-9
4
Sissy Squat
1 Set
AMRAP
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
4-7 Reps
@8-9
2
Incline Bench Press (Dumbbell)
1 Set
AMRAP
@10
3
Pull-Up (Weighted)
2 Sets
4-7 Reps
@8-9
4
Pull-Up (Weighted)
1 Set
AMRAP
@10
5
Upright Row (Barbell)
1 Set
10-20 Reps
@8-9
6
Upright Row (Barbell)
1 Set
AMRAP
@10
7
Bicep Curl (Dumbbell)
1 Set
8-15 Reps
@8-9
8
Bicep Curl (Dumbbell)
1 Set
AMRAP
@10
Day 2
1
Bent Over Row (Barbell)
2 Sets
4-7 Reps
@8-9
2
Bent Over Row (Barbell)
1 Set
AMRAP
@10
3
Tricep Pushdown (Cable)
1 Set
8-15 Reps
@8-9
4
Tricep Pushdown (Cable)
1 Set
AMRAP
@10
5
Pec Fly (Dumbbell)
2 Sets
6-8 Reps
@8
Day 3
1
High Bar Squat (Barbell)
3 Sets
4-7 Reps
@8-9
2
Deadlift (Deficit)
2 Sets
4-7 Reps
@8-9
3
Sissy Squat
1 Set
8-15 Reps
@8-9
4
Sissy Squat
1 Set
AMRAP
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
4-7 Reps
@8-9
2
Incline Bench Press (Dumbbell)
1 Set
AMRAP
@10
3
Pull-Up (Weighted)
2 Sets
4-7 Reps
@8-9
4
Pull-Up (Weighted)
1 Set
AMRAP
@10
5
Upright Row (Barbell)
1 Set
10-20 Reps
@8-9
6
Upright Row (Barbell)
1 Set
AMRAP
@10
7
Bicep Curl (Dumbbell)
1 Set
8-15 Reps
@8-9
8
Bicep Curl (Dumbbell)
1 Set
AMRAP
@10
Day 2
1
Bent Over Row (Barbell)
2 Sets
4-7 Reps
@8-9
2
Bent Over Row (Barbell)
1 Set
AMRAP
@10
3
Tricep Pushdown (Cable)
1 Set
8-15 Reps
@8-9
4
Tricep Pushdown (Cable)
1 Set
AMRAP
@10
5
Pec Fly (Dumbbell)
2 Sets
6-8 Reps
@8
Day 3
1
High Bar Squat (Barbell)
3 Sets
4-7 Reps
@8-9
2
Deadlift (Deficit)
2 Sets
4-7 Reps
@8-9
3
Sissy Squat
1 Set
8-15 Reps
@8-9
4
Sissy Squat
1 Set
AMRAP
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
4-7 Reps
@8-9
2
Incline Bench Press (Dumbbell)
1 Set
AMRAP
@10
3
Pull-Up (Weighted)
2 Sets
4-7 Reps
@8-9
4
Pull-Up (Weighted)
1 Set
AMRAP
@10
5
Upright Row (Barbell)
1 Set
10-20 Reps
@8-9
6
Upright Row (Barbell)
1 Set
AMRAP
@10
7
Bicep Curl (Dumbbell)
1 Set
8-15 Reps
@8-9
8
Bicep Curl (Dumbbell)
1 Set
AMRAP
@10
Day 2
1
Bent Over Row (Barbell)
2 Sets
4-7 Reps
@8-9
2
Bent Over Row (Barbell)
1 Set
AMRAP
@10
3
Tricep Pushdown (Cable)
1 Set
8-15 Reps
@8-9
4
Tricep Pushdown (Cable)
1 Set
AMRAP
@10
5
Pec Fly (Dumbbell)
2 Sets
6-8 Reps
@8
Day 3
1
High Bar Squat (Barbell)
3 Sets
4-7 Reps
@8-9
2
Deadlift (Deficit)
2 Sets
4-7 Reps
@8-9
3
Sissy Squat
1 Set
8-15 Reps
@8-9
4
Sissy Squat
1 Set
AMRAP
@10
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
5.00/ 5
George S.Age 34, Man
a month ago
0 weeks complete
5 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
I am the guy who wrote it lmao made sick gains however if u bump ur SBD up or other specific movements this is not it