Pookie Program

The Pookie Program exists to take you from Theodore the chipmunk—soft, round, and underestimated—to an absolute chad with dense muscle, real strength, and zero apologies. It’s designed to strip excuses, force adaptation, and turn consistent effort into a physique that actually commands respect. This isn’t about being skinny-big or gym-busy; it’s about building a body that looks powerful, performs brutally, and leaves no doubt that you train with intent.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Banded Good Morning

Rack Pull (Barbell)

Leg Extension

Seated Calf Raise

Legs/Core

Chest Fly (Cable)

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Chest Supported Row (Machine)

Lat Pulldown

Yates Row

Straight Arm Pulldown

Chest Back

Lying Leg Curl

Front Squat (Barbell)

Hack Squat

Standing Calf Raise

Hanging Knee Raise

Chest Fly (Machine)

Bench Press (Close Grip)

Incline Bench Press (Dumbbell)

Pullover (Dumbbell)

Seated Row (Cable)

Landmine Row

Shrug (Barbell)

Chin-Up (Bodyweight)

Chest/Back

Overhead Press (Barbell)

Arnold Press

Lateral Raise (Dumbbell)

Lateral Raise (Cable)

Preacher Curl (EZ Bar)

Wrist Curls

Arms/Shoulders

Leg Press

Squat (Smith Machine)

Leg Curl

Sit Up

Chest Fly (Dumbbell)

Lat Pulldown (Close Grip)

Squat (Barbell)

Bench Press (Barbell)

Pull-Up (Neutral Grip, Bodyweight)

Face Pull

Bicep Curl (Barbell)

Incline Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Overhead Tricep Extension (Cable)

Tricep Kickback

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