Warlock

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Barbell)

Decline Bench Press (Dumbbell)

Chest Fly (Machine)

Dumbbell Row

Pull-Up (Assisted)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Hammer Curl

Preacher Curl (Barbell)

V-Handle Tricep Pushdown (Cable)

Leg Curl

Squat (Barbell)

Leg Press

Leg Extension

Standing Calf Raise

Sit Up

Meadows Row

Seated Row (Cable)

Pullover (Dumbbell)

Incline Bench Press (Dumbbell)

Y Raise

Rear Delt Fly (Machine)

Seated Dumbbell Curl

Tricep Pushdown (Cable)

Skull Crusher

Hex Press

Bench Press (Barbell)

Lat Pulldown (Close Grip)

Rack Pull (Barbell)

Front Raise

Six Ways

Bicep Curl (Barbell)

Preacher Curl (Dumbbell)

Tricep Extension (Cable)

Leg Press (45 Degrees)

Goblet Squat

Hanging Leg Raise

One Arm Bent Over Row

High Row

Lat Pulldown (Single Arm)

Chest Press (Machine)

Pec Fly (Dumbbell)

Rear Delt Fly (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Tricep Extension (Dumbbell)

Lunge (Barbell)

Deadlift (Barbell)

Pull Through (Cable)

Seated Calf Raise

Cable Crunch

Trap Bar Deadlift

Lying Leg Raise

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