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Warlock
by Jake D
4 athletes joined
Program Description
Based on Mountain Dog’s Warlock program. This 8 week program is designed for the intermediate bodybuilder to pack on size and strength. Every muscle group is hit 2x per week in this upper lower split. If you are unfamiliar with any of the movements in this program, please refer to John Meadows’ YouTube channel for reference. John uses RPE differently than most. In this program an RPE 10 means mechanical failure, not an inability to complete another rep. This means that you’ve reached failure when your form fails.
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Mar 03, 2024 06:21
Last Edited
May 09, 2024 03:06
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Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
2 Sets
3 Sets
10 Reps
4 Reps
8 Reps
@10
2
Decline Bench Press (Dumbbell)
1 Set
3 Sets
4 Reps
10 Reps
@8
3
Chest Fly (Machine)
1 Set
3 Sets
4 Reps
10 Reps
@9
4
Dumbbell Row
2 Sets
2 Sets
4 Sets
10 Reps
4 Reps
8 Reps
@9
5
Pull-Up (Assisted)
1 Set
4 Sets
15 Reps
10 Reps
@9
6
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
3 Sets
15 Reps
4 Reps
8 Reps
@9
7
Lateral Raise (Dumbbell)
1 Set
3 Sets
20 Reps
10 Reps
@9
8
Hammer Curl
1 Set
3 Sets
10 Reps
10 Reps
@10
9
Preacher Curl (Barbell)
1 Set
2 Sets
4 Reps
10 Reps
@10
10
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@10
Day 2
1
Leg Curl
1 Set
1 Set
1 Set
3 Sets
20 Reps
15 Reps
4 Reps
8 Reps
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
20 Reps
15 Reps
5 Reps
6 Reps
@9
3
Leg Press
4 Sets
2 Sets
1 Set
@9
@10
4
Leg Extension
1 Set
3 Sets
4 Reps
12 Reps
@9
5
Standing Calf Raise
2 Sets
1 Set
3 Sets
15 Reps
4 Reps
10 Reps
@9
6
Sit Up
4 Sets
12 Reps
Day 3
1
Meadows Row
1 Set
1 Set
1 Set
3 Sets
20 Reps
15 Reps
4 Reps
8 Reps
@9
2
Seated Row (Cable)
1 Set
3 Sets
4 Reps
10 Reps
@10
3
Pullover (Dumbbell)
1 Set
3 Sets
4 Reps
10 Reps
@9
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
4 Sets
15 Reps
12 Reps
4 Reps
8 Reps
@9
5
Hex Press
1 Set
4 Sets
4 Reps
8 Reps
@9
6
Y Raise
1 Set
3 Sets
6 Reps
12 Reps
@9
7
Rear Delt Fly (Machine)
1 Set
3 Sets
10 Reps
15 Reps
@9
8
Seated Dumbbell Curl
1 Set
2 Sets
6 Reps
12 Reps
@10
9
Tricep Pushdown (Cable)
1 Set
2 Sets
6 Reps
12 Reps
@10
10
Skull Crusher
1 Set
2 Sets
6 Reps
12 Reps
@10
Day 4
1
Leg Curl
1 Set
1 Set
2 Sets
4 Sets
20 Reps
15 Reps
4 Reps
8 Reps
@10
2
Leg Press (45 Degrees)
1 Set
3 Sets
4 Reps
12 Reps
@9
3
Trap Bar Deadlift
4 Sets
3 Sets
3 Reps
6 Reps
@9
4
Lunge (Barbell)
3 Sets
10 Reps
5
Seated Calf Raise
1 Set
2 Sets
3 Sets
15 Reps
4 Reps
10 Reps
@9
6
Lying Leg Raise
4 Sets
10 Reps
Day 1
1
Incline Bench Press (Barbell)
2 Sets
2 Sets
3 Sets
10 Reps
4 Reps
8 Reps
@10
2
Decline Bench Press (Dumbbell)
1 Set
3 Sets
4 Reps
10 Reps
@8
3
Chest Fly (Machine)
1 Set
3 Sets
4 Reps
10 Reps
@9
4
Dumbbell Row
2 Sets
2 Sets
4 Sets
10 Reps
4 Reps
8 Reps
@9
5
Pull-Up (Assisted)
1 Set
4 Sets
15 Reps
10 Reps
@9
6
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
3 Sets
15 Reps
4 Reps
8 Reps
@9
7
Lateral Raise (Dumbbell)
1 Set
3 Sets
20 Reps
10 Reps
@9
8
Hammer Curl
1 Set
3 Sets
10 Reps
10 Reps
@10
9
Preacher Curl (Barbell)
1 Set
2 Sets
4 Reps
10 Reps
@10
10
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@10
Day 2
No exercises added to this day
Day 3
1
Meadows Row
1 Set
1 Set
1 Set
3 Sets
20 Reps
15 Reps
4 Reps
8 Reps
@9
2
Seated Row (Cable)
1 Set
3 Sets
4 Reps
10 Reps
@10
3
Pullover (Dumbbell)
1 Set
3 Sets
4 Reps
10 Reps
@9
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
4 Sets
15 Reps
12 Reps
4 Reps
8 Reps
@9
5
Y Raise
1 Set
6
Rear Delt Fly (Machine)
1 Set
7
Seated Dumbbell Curl
1 Set
8
Tricep Pushdown (Cable)
1 Set
9
Skull Crusher
1 Set
10
Hex Press
1 Set
Day 4
No exercises added to this day
Day 1
1
Incline Bench Press (Barbell)
2 Sets
2 Sets
3 Sets
10 Reps
4 Reps
8 Reps
@10
2
Decline Bench Press (Dumbbell)
1 Set
3 Sets
4 Reps
10 Reps
@8
3
Chest Fly (Machine)
1 Set
3 Sets
4 Reps
10 Reps
@9
4
Dumbbell Row
2 Sets
2 Sets
4 Sets
10 Reps
4 Reps
8 Reps
@9
5
Pull-Up (Assisted)
1 Set
4 Sets
15 Reps
10 Reps
@9
6
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
3 Sets
15 Reps
4 Reps
8 Reps
@9
7
Lateral Raise (Dumbbell)
1 Set
3 Sets
20 Reps
10 Reps
@9
8
Hammer Curl
1 Set
3 Sets
10 Reps
10 Reps
@10
9
Preacher Curl (Barbell)
1 Set
2 Sets
4 Reps
10 Reps
@10
10
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@10
Day 2
No exercises added to this day
Day 3
1
Meadows Row
1 Set
1 Set
1 Set
3 Sets
20 Reps
15 Reps
4 Reps
8 Reps
@9
2
Seated Row (Cable)
1 Set
3 Sets
4 Reps
10 Reps
@10
3
Pullover (Dumbbell)
1 Set
3 Sets
4 Reps
10 Reps
@9
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
4 Sets
15 Reps
12 Reps
4 Reps
8 Reps
@9
5
Y Raise
1 Set
6
Rear Delt Fly (Machine)
1 Set
7
Seated Dumbbell Curl
1 Set
8
Tricep Pushdown (Cable)
1 Set
9
Skull Crusher
1 Set
10
Hex Press
1 Set
Day 4
No exercises added to this day
Day 1
1
Incline Bench Press (Barbell)
2 Sets
2 Sets
3 Sets
10 Reps
4 Reps
8 Reps
@10
2
Decline Bench Press (Dumbbell)
1 Set
3 Sets
4 Reps
10 Reps
@8
3
Chest Fly (Machine)
1 Set
3 Sets
4 Reps
10 Reps
@9
4
Dumbbell Row
2 Sets
2 Sets
4 Sets
10 Reps
4 Reps
8 Reps
@9
5
Pull-Up (Assisted)
1 Set
4 Sets
15 Reps
10 Reps
@9
6
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
3 Sets
15 Reps
4 Reps
8 Reps
@9
7
Lateral Raise (Dumbbell)
1 Set
3 Sets
20 Reps
10 Reps
@9
8
Hammer Curl
1 Set
3 Sets
10 Reps
10 Reps
@10
9
Preacher Curl (Barbell)
1 Set
2 Sets
4 Reps
10 Reps
@10
10
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@10
Day 2
No exercises added to this day
Day 3
1
Meadows Row
1 Set
1 Set
1 Set
3 Sets
20 Reps
15 Reps
4 Reps
8 Reps
@9
2
Seated Row (Cable)
1 Set
3 Sets
4 Reps
10 Reps
@10
3
Pullover (Dumbbell)
1 Set
3 Sets
4 Reps
10 Reps
@9
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
4 Sets
15 Reps
12 Reps
4 Reps
8 Reps
@9
5
Y Raise
1 Set
6
Rear Delt Fly (Machine)
1 Set
7
Seated Dumbbell Curl
1 Set
8
Tricep Pushdown (Cable)
1 Set
9
Skull Crusher
1 Set
10
Hex Press
1 Set
Day 4
No exercises added to this day
Day 1
1
Bench Press (Barbell)
3 Sets
2 Sets
3 Sets
10 Reps
4 Reps
6 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
4 Reps
10 Reps
@10
3A
Dip (Bodyweight)
4 Sets
8 Reps
3B
Push Up
4 Sets
8 Reps
4
Lat Pulldown (Close Grip)
2 Sets
2 Sets
4 Sets
10 Reps
4 Reps
10 Reps
@9
5
Rack Pull (Barbell)
4 Sets
4 Sets
3 Reps
6 Reps
6
Front Raise
1 Set
3 Sets
6 Reps
10 Reps
@9
7
Six Ways
3 Sets
10 Reps
8
Bicep Curl (Barbell)
1 Set
2 Sets
4 Reps
10 Reps
@10
9
Preacher Curl (Dumbbell)
1 Set
2 Sets
4 Reps
10 Reps
@10
10
Tricep Extension (Cable)
1 Set
1 Set
1 Set
2 Sets
15 Reps
12 Reps
4 Reps
10 Reps
@10
Day 2
1
Leg Curl
1 Set
1 Set
2 Sets
3 Sets
20 Reps
15 Reps
4 Reps
12 Reps
@9
2
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
3 Sets
15 Reps
12 Reps
8 Reps
8 Reps
@10
3
Goblet Squat
1 Set
3 Sets
3 Sets
10 Reps
4 Reps
8 Reps
@10
4
Leg Extension
1 Set
2 Sets
6 Reps
10 Reps
@9
5
Standing Calf Raise
2 Sets
1 Set
4 Sets
15 Reps
6 Reps
10 Reps
@9
6
Hanging Leg Raise
4 Sets
@10
Day 3
1
One Arm Bent Over Row
1 Set
1 Set
1 Set
3 Sets
20 Reps
15 Reps
4 Reps
8 Reps
@9
2
High Row
1 Set
2 Sets
6 Reps
10 Reps
@10
3
Lat Pulldown (Single Arm)
1 Set
3 Sets
6 Reps
10 Reps
@9
4
Chest Press (Machine)
1 Set
1 Set
1 Set
4 Sets
15 Reps
12 Reps
4 Reps
10 Reps
@9
5
Pec Fly (Dumbbell)
1 Set
4 Sets
6 Reps
10 Reps
@9
6
Rear Delt Fly (Machine)
1 Set
3 Sets
8 Reps
15 Reps
@9
7
Rear Delt Fly (Dumbbell)
1 Set
1 Set
3 Sets
15 Reps
5 Reps
30 Reps
@9
8
Reverse Bicep Curl (EZ Bar)
1 Set
2 Sets
8 Reps
10 Reps
@10
9
Tricep Pushdown (Cable)
1 Set
2 Sets
4 Reps
10 Reps
@10
10
Tricep Extension (Dumbbell)
1 Set
2 Sets
4 Reps
10 Reps
@10
Day 4
1
Leg Curl
1 Set
1 Set
2 Sets
3 Sets
20 Reps
15 Reps
4 Reps
10 Reps
@9
2
Lunge (Barbell)
1 Set
3 Sets
4 Reps
8 Reps
@9
3
Deadlift (Barbell)
3 Sets
3 Sets
3 Reps
6 Reps
@9
4
Pull Through (Cable)
1 Set
3 Sets
4 Reps
8 Reps
@9
5
Seated Calf Raise
1 Set
2 Sets
3 Sets
20 Reps
6 Reps
15 Reps
@9
6
Cable Crunch
3 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
2 Sets
3 Sets
10 Reps
4 Reps
6 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
4 Reps
10 Reps
@10
3A
Dip (Bodyweight)
4 Sets
8 Reps
3B
Push Up
4 Sets
8 Reps
4
Lat Pulldown (Close Grip)
2 Sets
2 Sets
4 Sets
10 Reps
4 Reps
10 Reps
@9
5
Rack Pull (Barbell)
4 Sets
4 Sets
3 Reps
6 Reps
6
Front Raise
1 Set
3 Sets
6 Reps
10 Reps
@9
7
Six Ways
3 Sets
10 Reps
8
Bicep Curl (Barbell)
1 Set
2 Sets
4 Reps
10 Reps
@10
9
Preacher Curl (Dumbbell)
1 Set
2 Sets
4 Reps
10 Reps
@10
10
Tricep Extension (Cable)
1 Set
1 Set
1 Set
2 Sets
15 Reps
12 Reps
4 Reps
10 Reps
@10
Day 2
1
Leg Curl
1 Set
1 Set
2 Sets
3 Sets
20 Reps
15 Reps
4 Reps
12 Reps
@9
2
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
3 Sets
15 Reps
12 Reps
8 Reps
8 Reps
@10
3
Goblet Squat
1 Set
3 Sets
3 Sets
10 Reps
4 Reps
8 Reps
@10
4
Leg Extension
1 Set
2 Sets
6 Reps
10 Reps
@9
5
Standing Calf Raise
2 Sets
1 Set
4 Sets
15 Reps
6 Reps
10 Reps
@9
6
Hanging Leg Raise
4 Sets
@10
Day 3
1
One Arm Bent Over Row
1 Set
1 Set
1 Set
3 Sets
20 Reps
15 Reps
4 Reps
8 Reps
@9
2
High Row
1 Set
2 Sets
6 Reps
10 Reps
@10
3
Lat Pulldown (Single Arm)
1 Set
3 Sets
6 Reps
10 Reps
@9
4
Chest Press (Machine)
1 Set
1 Set
1 Set
4 Sets
15 Reps
12 Reps
4 Reps
10 Reps
@9
5
Pec Fly (Dumbbell)
1 Set
4 Sets
6 Reps
10 Reps
@9
6
Rear Delt Fly (Machine)
1 Set
3 Sets
8 Reps
15 Reps
@9
7
Rear Delt Fly (Dumbbell)
1 Set
1 Set
3 Sets
15 Reps
5 Reps
30 Reps
@9
8
Reverse Bicep Curl (EZ Bar)
1 Set
2 Sets
8 Reps
10 Reps
@10
9
Tricep Pushdown (Cable)
1 Set
2 Sets
4 Reps
10 Reps
@10
10
Tricep Extension (Dumbbell)
1 Set
2 Sets
4 Reps
10 Reps
@10
Day 4
1
Leg Curl
1 Set
1 Set
2 Sets
3 Sets
20 Reps
15 Reps
4 Reps
10 Reps
@9
2
Lunge (Barbell)
1 Set
3 Sets
4 Reps
8 Reps
@9
3
Deadlift (Barbell)
3 Sets
3 Sets
3 Reps
6 Reps
@9
4
Pull Through (Cable)
1 Set
3 Sets
4 Reps
8 Reps
@9
5
Seated Calf Raise
1 Set
2 Sets
3 Sets
20 Reps
6 Reps
15 Reps
@9
6
Cable Crunch
3 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
2 Sets
3 Sets
10 Reps
4 Reps
6 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
4 Reps
10 Reps
@10
3A
Dip (Bodyweight)
4 Sets
8 Reps
3B
Push Up
4 Sets
8 Reps
4
Lat Pulldown (Close Grip)
2 Sets
2 Sets
4 Sets
10 Reps
4 Reps
10 Reps
@9
5
Rack Pull (Barbell)
4 Sets
4 Sets
3 Reps
6 Reps
6
Front Raise
1 Set
3 Sets
6 Reps
10 Reps
@9
7
Six Ways
3 Sets
10 Reps
8
Bicep Curl (Barbell)
1 Set
2 Sets
4 Reps
10 Reps
@10
9
Preacher Curl (Dumbbell)
1 Set
2 Sets
4 Reps
10 Reps
@10
10
Tricep Extension (Cable)
1 Set
1 Set
1 Set
2 Sets
15 Reps
12 Reps
4 Reps
10 Reps
@10
Day 2
1
Leg Curl
1 Set
1 Set
2 Sets
3 Sets
20 Reps
15 Reps
4 Reps
12 Reps
@9
2
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
3 Sets
15 Reps
12 Reps
8 Reps
8 Reps
@10
3
Goblet Squat
1 Set
3 Sets
3 Sets
10 Reps
4 Reps
8 Reps
@10
4
Leg Extension
1 Set
2 Sets
6 Reps
10 Reps
@9
5
Standing Calf Raise
2 Sets
1 Set
4 Sets
15 Reps
6 Reps
10 Reps
@9
6
Hanging Leg Raise
4 Sets
@10
Day 3
1
One Arm Bent Over Row
1 Set
1 Set
1 Set
3 Sets
20 Reps
15 Reps
4 Reps
8 Reps
@9
2
High Row
1 Set
2 Sets
6 Reps
10 Reps
@10
3
Lat Pulldown (Single Arm)
1 Set
3 Sets
6 Reps
10 Reps
@9
4
Chest Press (Machine)
1 Set
1 Set
1 Set
4 Sets
15 Reps
12 Reps
4 Reps
10 Reps
@9
5
Pec Fly (Dumbbell)
1 Set
4 Sets
6 Reps
10 Reps
@9
6
Rear Delt Fly (Machine)
1 Set
3 Sets
8 Reps
15 Reps
@9
7
Rear Delt Fly (Dumbbell)
1 Set
1 Set
3 Sets
15 Reps
5 Reps
30 Reps
@9
8
Reverse Bicep Curl (EZ Bar)
1 Set
2 Sets
8 Reps
10 Reps
@10
9
Tricep Pushdown (Cable)
1 Set
2 Sets
4 Reps
10 Reps
@10
10
Tricep Extension (Dumbbell)
1 Set
2 Sets
4 Reps
10 Reps
@10
Day 4
1
Leg Curl
1 Set
1 Set
2 Sets
3 Sets
20 Reps
15 Reps
4 Reps
10 Reps
@9
2
Lunge (Barbell)
1 Set
3 Sets
4 Reps
8 Reps
@9
3
Deadlift (Barbell)
3 Sets
3 Sets
3 Reps
6 Reps
@9
4
Pull Through (Cable)
1 Set
3 Sets
4 Reps
8 Reps
@9
5
Seated Calf Raise
1 Set
2 Sets
3 Sets
20 Reps
6 Reps
15 Reps
@9
6
Cable Crunch
3 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
2 Sets
3 Sets
10 Reps
4 Reps
6 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
4 Reps
10 Reps
@10
3A
Dip (Bodyweight)
4 Sets
8 Reps
3B
Push Up
4 Sets
8 Reps
4
Lat Pulldown (Close Grip)
2 Sets
2 Sets
4 Sets
10 Reps
4 Reps
10 Reps
@9
5
Rack Pull (Barbell)
4 Sets
4 Sets
3 Reps
6 Reps
6
Front Raise
1 Set
3 Sets
6 Reps
10 Reps
@9
7
Six Ways
3 Sets
10 Reps
8
Bicep Curl (Barbell)
1 Set
2 Sets
4 Reps
10 Reps
@10
9
Preacher Curl (Dumbbell)
1 Set
2 Sets
4 Reps
10 Reps
@10
10
Tricep Extension (Cable)
1 Set
1 Set
1 Set
2 Sets
15 Reps
12 Reps
4 Reps
10 Reps
@10
Day 2
1
Leg Curl
1 Set
1 Set
2 Sets
3 Sets
20 Reps
15 Reps
4 Reps
12 Reps
@9
2
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
3 Sets
15 Reps
12 Reps
8 Reps
8 Reps
@10
3
Goblet Squat
1 Set
3 Sets
3 Sets
10 Reps
4 Reps
8 Reps
@10
4
Leg Extension
1 Set
2 Sets
6 Reps
10 Reps
@9
5
Standing Calf Raise
2 Sets
1 Set
4 Sets
15 Reps
6 Reps
10 Reps
@9
6
Hanging Leg Raise
4 Sets
@10
Day 3
1
One Arm Bent Over Row
1 Set
1 Set
1 Set
3 Sets
20 Reps
15 Reps
4 Reps
8 Reps
@9
2
High Row
1 Set
2 Sets
6 Reps
10 Reps
@10
3
Lat Pulldown (Single Arm)
1 Set
3 Sets
6 Reps
10 Reps
@9
4
Chest Press (Machine)
1 Set
1 Set
1 Set
4 Sets
15 Reps
12 Reps
4 Reps
10 Reps
@9
5
Pec Fly (Dumbbell)
1 Set
4 Sets
6 Reps
10 Reps
@9
6
Rear Delt Fly (Machine)
1 Set
3 Sets
8 Reps
15 Reps
@9
7
Rear Delt Fly (Dumbbell)
1 Set
1 Set
3 Sets
15 Reps
5 Reps
30 Reps
@9
8
Reverse Bicep Curl (EZ Bar)
1 Set
2 Sets
8 Reps
10 Reps
@10
9
Tricep Pushdown (Cable)
1 Set
2 Sets
4 Reps
10 Reps
@10
10
Tricep Extension (Dumbbell)
1 Set
2 Sets
4 Reps
10 Reps
@10
Day 4
1
Leg Curl
1 Set
1 Set
2 Sets
3 Sets
20 Reps
15 Reps
4 Reps
10 Reps
@9
2
Lunge (Barbell)
1 Set
3 Sets
4 Reps
8 Reps
@9
3
Deadlift (Barbell)
3 Sets
3 Sets
3 Reps
6 Reps
@9
4
Pull Through (Cable)
1 Set
3 Sets
4 Reps
8 Reps
@9
5
Seated Calf Raise
1 Set
2 Sets
3 Sets
20 Reps
6 Reps
15 Reps
@9
6
Cable Crunch
3 Sets
15 Reps
@9