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The McConaughey's
by Chad T.
Program Description
***Disclaimer*** I'm not an expert in training/creating bodybuilding nor powerlifting programs, so i DO NOT RECOMMEND running this one. I'm a medical doctor and as a medical doctor I also DO NOT RECOMMEND running this program. The volume is insanely high and the intensity is aswell. This sheet is excessive, dumb, plain moronic. BUT... I actually did this, back in 2021. My ex-coach originally wrote this (i made minor changes here and there) for me when i tried competing in powerlifting and for me i have to say it worked. I managed to do 520 squat and 550 conventional deadlift at 185 bw after 2 years of training. My bench sucked, and i stalled at around 300ish (very long arms, weak upper body in general). He wrote me this program as an off-season plan, based on what I NEEDED at that time. That was volume: I always responded well to high volume and a lot of accessory work. But once again, this was written for me and i do not recommend to try this unless you feel ti do something stupid and probably stupid. If you want to try this I suggest running this 1-2 times per year at maximum to accumulate much volume and test your work capacity. The training sessions are 3h long and there's a lot of axial fatigue to the lower back, so i warn you... I think the only demographics this program suits for are intermediate lifters, maybe 1-3 years into training. There's to much volume to be reasonable for a novice and an advanced would break because of all this fatigue with their loads.
Program Overview
Level
Intermediate
Goal
Powerbuilding, Powerlifting
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
180 minutes
Created
May 13, 2024 07:48
Last Edited
Jun 03, 2024 05:09
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Week 1
1 / 5 Weeks
Day 2
1
Deadlift (Barbell)
8 Sets
1 Set
5 Reps
3 Reps
70%
8%
2
Floor Press (Barbell)
6 Sets
8 Reps
3
Seated Row (Cable)
4 Sets
6 Reps
4
Good Morning
4 Sets
8 Reps
5
Platz Squat
4 Sets
8 Reps
6
Bench Press (Close Grip)
4 Sets
8 Reps
Day 3
1
Squat (Paused)
1 Set
5 Sets
6 Reps
6 Reps
@8
2
Larsen Press (Barbell)
1 Set
5 Sets
6 Reps
6 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4
Split Squat (Barbell)
4 Sets
8 Reps
5
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
6
Incline Bench Press (Barbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
7
Incline Curl (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
Day 1
1
Squat (Low Bar)
8 Sets
1 Set
6 Reps
3 Reps
70%
8%
2
Bench Press (Barbell)
8 Sets
6 Reps
70%
3
Military Press (Barbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
4
Pull-Up (Weighted)
3 Sets
1 Set
8 Reps
8 Reps
@10
5
Dip (Weighted)
3 Sets
1 Set
6 Reps
6 Reps
@10
6
Bicep Curl (EZ Bar)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
9A
Seated Overhead Press (Dumbbell)
4 Sets
AMRAP
9B
Lateral Raise (Dumbbell)
4 Sets
AMRAP
9C
Lying Rear Lateral Raise
4 Sets
AMRAP
Day 1
1
Squat (Low Bar)
7 Sets
5 Reps
75%
2
Bench Press (Barbell)
7 Sets
1 Set
5 Reps
3 Reps
75%
8%
3
Military Press (Barbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
4
Pull-Up (Weighted)
3 Sets
AMRAP
@10
5
Dip (Weighted)
4 Sets
6 Reps
6
Bicep Curl (EZ Bar)
4 Sets
8 Reps
7
Lying Rear Lateral Raise
4 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
7 Sets
1 Set
4 Reps
2 Reps
75%
8%
2
Floor Press (Barbell)
1 Set
5 Sets
7 Reps
7 Reps
@8
3
Seated Row (Cable)
4 Sets
6 Reps
4
Good Morning
4 Sets
8 Reps
5
Platz Squat
4 Sets
8 Reps
6
Bench Press (Close Grip)
4 Sets
8 Reps
Day 3
1
Squat (Paused)
1 Set
5 Sets
5 Reps
5 Reps
@8
2
Larsen Press (Barbell)
1 Set
5 Sets
6 Reps
5 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4
Split Squat (Barbell)
4 Sets
8 Reps
5
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
6
Incline Bench Press (Barbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
7
Incline Curl (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
Day 1
1
Squat (Low Bar)
6 Sets
1 Set
4 Reps
2 Reps
80%
9%
2
Bench Press (Barbell)
6 Sets
4 Reps
80%
3
Military Press (Barbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
4
Pull-Up (Weighted)
3 Sets
AMRAP
@10
5
Dip (Weighted)
4 Sets
6 Reps
6
Bicep Curl (EZ Bar)
4 Sets
8 Reps
7
Lying Rear Lateral Raise
4 Sets
12 Reps
Day 3
1
Squat (Paused)
1 Set
5 Sets
4 Reps
4 Reps
@8
2
Larsen Press (Barbell)
1 Set
5 Sets
4 Reps
4 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4
Split Squat (Barbell)
4 Sets
8 Reps
5
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
6
Incline Bench Press (Barbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
7
Incline Curl (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
Day 2
1
Deadlift (Barbell)
6 Sets
1 Set
3 Reps
2 Reps
80%
9%
2
Floor Press (Barbell)
6 Sets
5 Reps
3
Seated Row (Cable)
4 Sets
6 Reps
4
Good Morning
4 Sets
8 Reps
5
Platz Squat
4 Sets
8 Reps
6
Bench Press (Close Grip)
4 Sets
8 Reps
Day 1
1
Squat (Low Bar)
6 Sets
1 Set
3 Reps
2 Reps
85%
9%
2
Bench Press (Barbell)
6 Sets
3 Reps
85%
3
Military Press (Barbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
4
Pull-Up (Weighted)
3 Sets
AMRAP
@10
5
Dip (Weighted)
4 Sets
6 Reps
6
Bicep Curl (EZ Bar)
4 Sets
8 Reps
7
Lying Rear Lateral Raise
4 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
5 Sets
2 Reps
85%
2
Floor Press (Barbell)
6 Sets
4 Reps
3
Seated Row (Cable)
4 Sets
6 Reps
4
Good Morning
4 Sets
8 Reps
5
Platz Squat
4 Sets
8 Reps
6
Bench Press (Close Grip)
4 Sets
8 Reps
Day 3
1
Squat (Paused)
1 Set
5 Sets
3 Reps
3 Reps
@8
2
Larsen Press (Barbell)
1 Set
5 Sets
3 Reps
3 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4
Split Squat (Barbell)
4 Sets
8 Reps
5
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
6
Incline Bench Press (Barbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
7
Incline Curl (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
2 Reps
1 Reps
1 Reps
80%
90%
100%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Reps
1 Reps
1 Reps
80%
90%
100%
3
Military Press (Barbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
4
Pull-Up (Weighted)
3 Sets
AMRAP
@10
5
Dip (Weighted)
4 Sets
6 Reps
6
Bicep Curl (EZ Bar)
4 Sets
8 Reps
7
Lying Rear Lateral Raise
4 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Reps
1 Reps
1 Reps
80%
1%
100%
2
Floor Press (Barbell)
5 Sets
1 Set
3 Reps
2 Reps
3
Seated Row (Cable)
4 Sets
6 Reps
4
Good Morning
4 Sets
8 Reps
5
Platz Squat
4 Sets
8 Reps
6
Bench Press (Close Grip)
4 Sets
8 Reps
Day 3
1
Squat (Paused)
1 Set
4 Sets
1 Set
2 Reps
2 Reps
22 Reps
@8
2
Larsen Press (Barbell)
1 Set
5 Sets
2 Reps
2 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4
Split Squat (Barbell)
4 Sets
8 Reps
5
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
6
Incline Bench Press (Barbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
7
Incline Curl (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps