Lift Like Maki II

**Lift Like Maki II** is an intense 8-week program designed to elevate your strength training game with a focus on mechanical tension and heavy loads. Comprising 32 training days, this program strategically targets major muscle groups through compound lifts and accessory movements, ensuring balanced development. Each session is crafted to push your limits, featuring exercises like the Barbell Bench Press and Romanian Deadlift, with a mix of rep ranges and intensities to maximize muscle growth and endurance. Get ready to transform your physique and lift with purpose!

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Focus: mechanical tension, big loads, fewer reps

Bench Press (Barbell)

Chest Supported Row (Dumbbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

JM Press

Lateral Raise (Cable)

Upper (Chest/Back)

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Standing Calf Raise

Lower (squat-dominant)

Focus: glutes, hamstrings, posterior chain

Clean Deadlift

Leg Press

Leg Curl

Seated Calf Raise

Lower (Hinge-dominant) 

Overhead Press (Barbell)

Wide Grip Pull-Up

Chest Fly (Machine)

Lateral Raise (Dumbbell)

Bicep Curl (EZ Bar)

Hammer Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Wrist Curls

Upper (Vertical p/p/arms)

0 reviews for Lift Like Maki II