The McConaughey's

Unlock your strength potential with "The McConaughey's," a dynamic 5-week program designed for those ready to elevate their lifting game. Committing just three days a week, you'll engage in a variety of compound movements like deadlifts, squats, and bench presses, targeting major muscle groups to build power and endurance. With a focus on progressive overload and proper form, this program is perfect for lifters looking to refine their technique while achieving noticeable gains. Get ready to challenge yourself and transform your physique!

***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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Deadlift (Barbell)

Floor Press (Barbell)

Seated Row (Cable)

Good Morning

Platz Squat

Bench Press (Close Grip)

Squat (Paused)

Larsen Press (Barbell)

Romanian Deadlift (Barbell)

Split Squat (Barbell)

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Barbell)

Incline Curl (Dumbbell)

Squat (Low Bar)

Bench Press (Barbell)

Military Press (Barbell)

Pull-Up (Weighted)

Dip (Weighted)

Bicep Curl (EZ Bar)

Lying Rear Lateral Raise

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