Meathead Program v1.0

Context: This is a 6-week program, intended to be executed three times per week. The goal of this program is to increase muscle mass and size. This program will also help to address strength imbalances and is excellent in training for fat loss. However, if maximum size improvements are your goal, you’ll need to eat like it’s your job to keep up with the pace of these workouts. Finally, during daily conditioning pieces, if your goal is maximum size gains, you should reduce your effort to about 60%, OR instead do the next hypertrophy session. Each day’s programming will take 20 minutes, and will be executed during the Independent Study blocks of Strength and Conditioning classes.

Day 1

Hip/Shoulder Warm-Up (4 minutes)

2 Rounds: 15+15 monster steps and 10 tempo band squats; 10 band pullovers and 10 pullaparts

RFQ8

  • 10 Double Presses
  • 10+10 Side Delt Raise (Alternating)
  • 10+10 Front Delt Raise (Simultaneous)

RFQ8

  • 12 Tricep Pressdowns
  • 12+12 Alternating Hammer Curls

Day 2

Hip/Shoulder Warm-Up (4 minutes)

2 Rounds: 15+15 monster steps and 10 tempo band squats; 10 band pullovers and 10 pullaparts

RFQ8

  • 15+15 Tricep Skull Crushers
  • 12+12 Rotating Bicep Curls

RFQ8

  • 15+15 Rear Lunges (Goblet hold)
  • 20 Goblet Squats

Day 3

Hip/Shoulder Warm-Up (4 minutes)

2 Rounds: 15+15 monster steps and 10 tempo band squats; 10 band pullovers and 10 pullaparts

RFQ10

  • 12 Romanian deadlifts
  • 8+8 Rear-foot elevated split squats

RFQ6

  • Mini Leg Blasters
    • 10 Air squats
    • 5 Rear lunges per leg
    • 5 Jump lunges per leg
    • 5 Jump squats
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