ENTER: THE NINE WEEK & NINTH CIRLE OF HELL, TRANSYLVANIA BARBELL PROGRAM. THIS POWERLIFTING, HYPERTROPHY INDUCING, & UNDEAD STRENGTH BOOSTING PROGRAM DEVELOPED BY DEATH COMES LIFTING’S VERY OWN STRENGTH COACH, THE MAGUS OF MUSCLE, BISHOP OF BARBELLS, THE BACKWOODS BEZERKER HIMSELF; ROGER BAILEY… IS NOT FOR BEGINNERS, THE FAINT OF HEART, OR THE NON-BLOOD DRINKERS.
WEEK 1
- DAY 1
- DAY 2
- DAY 3
- DAY 4
- DAY 5
MONDAY
Pause Bench Press: 4x6 (60% of your one rep max)
Incline Close grip Bench press: 3x8, 4th set AMRAP
DumBbell fly: 4x12
Skullcrusher Superset with shoulder band pull-aparts: 4x12
Weighted Sit-ups: 3x12
TUESDAY
Barbell back Squat: 4x5 ( 70% of 1rm)
Pause barbell back Squat: 3x10 (50%)
Deficit Single Leg Deadlifts w/ 3 sec Eccentric: 2x6 (RPE of 8), 3rd set 6 (RPE 7)
Leg curls: 3x15 superset with leg extensions: 3x12
Ab wheel 3x125x10
THURSDAY
Pause wide grip bench press: 2x8 ( 55%), 2x6 (65%)
Close-Grip floor press: 3x6
Dumbbell Incline Press: 12,10,8, 20lbs AMRAP
DB side raises: 4x10 superset with DB bent over rear delt fly: 4x12
FRIDAY
Opp stance deadlift: 4x6 (65%)
Sumo stance deadlift w/ pause at the knee: 3x5 (55%)
Good mournings: 4x12
Barbell rows: 4x8
Leg raises: 3x12 superset with Db hammer curls: 2x12, 1x10
SUNDAY
Front squat: 3x5 (RPE 7)
Lat pulldowns: 12,10,8,8
Db rows: 3x10 (each arm)
Db bicep curls :15,12,12 superset with rope face pulls: 3x12
Weighted decline bench sit ups: 3x12
WEEK 2
- DAY 1
- DAY 2
- DAY 3
- DAY 4
- DAY 5
MONDAY
Pause Bench Press: 4x6 (65%)
Wide- grip Larsen (feet elevated) barbell bench press: 4x6
Close Grip bench press: 4x12
DB lateral raises: 4x12 superset with rope tricep pushdowns: 4x15
kneeling rope cable crunch: 3x12
TUESDAY
Squat: 3x4 (70%) 1x4 ( 75%)
Front squat: 4x8
Lying Hamstring curl machine: 4x12
Seated Leg curl machine (Or good mornings): 3x15 superset with leg raises: 3x15
THURSDAY
Close grip pause bench press: 10 x3 (60% - 45 sec. rest between sets)
Spoto press (bench press, stopping 2 inches above chest): 4x8 (Rpe of 8)
Db pause bench press: 4x8
Db lateral raises: 4x10 superset with db rear delt fly: 4x12
Dips : 3x AMRAP superset with DB front raises: 3x10
FRIDAY
Opp stance deadlift: 10x2 (70%)
Deficit SingLe leg DeadLift: 4x8
BarBell rows: 4x12
Kettlebell SLDL: 3x12 superset with planks: 3x60seconds
DB hammer curls: 4x12 superset with back extensions: 4x20
SUNDAY
Front squat: 5x5 (RPE of 7)
Front squat: (lower previous weight by 10%) 3x10
Lat pulldowns: 4x10
DB Shrugs: 3x12 superset with face pulls: 3x12
giant set: 3x12: Ab wheel, db curls, Db rear delt fly
WEEK 3
- DAY 1
- DAY 2
- DAY 3
- DAY 4
- DAY 5
MONDAY
Pause bench press: 3x5 (70%), 1x5 (75%)
Close Grip bench press: 5x4
Weighted dips or slow eccentric dips: 4x12
Db lateral raises: 4x10 superset with Db rear delt fly: 4x12
Tricep pushdowns: 3x15 superset with face pulls: 3x15
TUESDAY
Squat: 3x3 (75%), 1x3 (80%)
Squat: 4x10 ( 55%)
Wide stance good mourning: 4x12
DB SLDL: 3x10
Ab Whee:l 3x12
THURSDAY
Pause wide-grip bench Press: 2x6 (65%), 2x4 (75%)
Close-grip spoto press: 4x4
Dips :4x15
Db lateral raises: 4x10 superset with Db rear delt fly: 4x12
Tricep straight bar pushdowns: 3x15 superset with Face pulls: 3x15
FRIDAY
Opp. stance deadlift: 4x4 ( 75%)
Sumo deadlift: 10x2 (55%), 45 sec rest in between sets
single leg deadlift: 4x6
Barbell rows: 5x8
Leg raises: 3x12 superset with Db hammer curls: 3 x12
SUNDAY
Pull Ups:
6x3 (as fast as possible)
Push Press:
5x5 (lighter weight, go fast, rest 1 min)
Superset x4:
Med ball chest throw against wall: 8
Pull up bar flexed hang at the top: Max
Arms & Isometrics Circuit x4:
Reverse barbell curl: 20
Dumbbell overhead tricep extension: 20
Side plank: Max
Dumbbell curl to press: 10
Other side plank: Max
Bike:
20 minutes
WEEK 4
- DAY 1
- DAY 2
- DAY 3
- DAY 4
- DAY 5
MONDAY
Pause Bench: 3x5 ( 75%), 1x6 (72.5%)
Close-grip 2 sec pause bench press: 4x4 (65%)
DB seated Overhead press: 4x12
Db lateral raises: 4x10 superset with db tricep overhead extensions: 4x15
Weighted crunches: 4x12
TUESDAY
Squat: 3x5 (RPE 8)
Pause squat: 3x2 (70%)
Back extensions: 4x12
Lying hamstring curl: 3x15 superset planks: 3x 60sec.
THURSDAY
Wide-grip 3 sec pause bench Press: 4x4 (Rpe 8)
Close-gripG 2 board press: 4x4 (80%)
DB bench press: 50 reps with 30lb db’s (as fast as possible)
Db lateral raises: 4x10 superset with Db rear delt fly: 4x10
Dips: 3x Amrap superset with db front raises: 3x10
FRIDAY
Opp stance deadlift: 3x2 (80%)
Sumo block (or rack) pulls: 3x4 (80%)
Deficit SLDL: 8,6,4,4
Lying hamstring curls: 3x12 superset with weighted sit-ups: 3x12
Db hammer curls 4x12, superset with back ext: 4x20
SUNDAY
Front squats: 5x4 (RPE 7)
Sumo deadlift: 12,10,8
BarBell rows: 4x8, superset with leg raises: 4x12
Leg extensions superset with leg curls: 3x12
WEEK 5
- DAY 1
- DAY 2
- DAY 3
- DAY 4
MONDAY
Pause bench press: 2x2 (85%), 1x2 (90%)
Close-grip pause bench Press: 4x3 (80%)
Barbell military press: 3x6
Ab wheel: 3x15, Db tricep extension: 3x10, db lateral raises 3x10 - giant set
TUESDAY
Squat: 1x 70% 80% & 90%
Front squat: 3x4 (RPE 8)
romanian (transylvanian) deadlifts: 4x15
Ab wheel: 4x15
THURSDAY
Pause Bench press: 2x3 (80%), 2x2 at (90%)
Floor press: 4x3 ( RPE 9)
DB incline press: 4x12
Db rear delts: 3x15 superset with db hammer curls: 3x12
Db lateral raises: 3x12 superset with skull crushers: 3x15
FRIDAY
deadlift: 3x2 (rpe 9)
sumo block pulls: 3x3 (rpe 8)
Deficit single leg deadlifts: 5x rpe 9, 5x rpe 10 (max), 2x3 (rpe 9)
t bar bows: 4x8 superset with weighted planks: 4x60 sec
WEEK 6
- DAY 1
- DAY 2
- DAY 3
- DAY 4
MONDAY
Pause bench press: 1x Rpe 7, 1x RPE 8, 1x RPE 9
Close-grip bench: 3x2 (rpe 8)
Db flyes: 3x12
Pull ups: max reps x 3 sets superset with Db tricep ext: 3x15
Ab wheel: 4x12
TUESDAY
Pause squat: work up to 3 rep max
Squats: 3x3 (75% )
SLDL: 2x12
Weighted sit ups: 2x12
THURSDAY
Pause bench press: 3x2 (Rpe 8)
Close-grip spoto press: 3x3 (rpe 7)
Close-Grip Larsen press: 3x6
Dips: 3x10 superset BarBell curls: 3x10
Db lateral raise: 3x10 superset with. db rear delts fly: 3x10
FRIDAY
4in Block pulls: 2Xrpe 9, 2Xrpe 10
SLDL: 3X3 (RPE 8)
Sumo speed pulls: 6x1 with 40% , 20 second rest between sets
Db rows: 3x10 superset with weighted: sit ups 3x10
WEEK 7
- DAY 1
- DAY 2
- DAY 3
- DAY 4
MONDAY
Pause bench press: 4x3 (Rpe 9)
Close-grip bench: 2x3 (rpe 8), 2x3 (rpe 9)
Giant set 3x12:
Db ohp, Ab wheel, Db tricep ext, Db side raises
TUESDAY
Squat: 4x4 (rpe 9)
Pause squat: 3x3 (rpe 9)
Leg press: 3x8
Leg curls: 3x10 superset with ab wheel: 3x10
THURSDAY
Pause bench press: 2x3 (rpe 8), 2x2 (rpe 9)
Wide grip bench press: 4x4 (rpe 8)
Barbell incline press: 3x6
Db rear delt fly: 3x15 superset with db hammer curls: 3x12
Db lateral raise: 3x12 superset with skull crushers: 3x10
FRIDAY
Comp stance deadlift: work up to heavy double (set of 2)
Front squats: 3x8
Deficit SLDL: 3x5 (Rpe 8)
T-bar rows : 4x8 superset with weighted plank: 4x 60secs
WEEK 8
- DAY 1
- DAY 2
- DAY 3
- DAY 4
MONDAY
Bench press: 2x1 (RPE 9), 1X1 (RPe 10) (max)
Pause close-grip: 3x3 (rpe 9)
Incline db fly: 3x10
Face pulls: 3x10
Pushups: 3X amrap
TUESDAY
Squat: 1X rep 9, 1X RPE10
PAUSE SQUAT: 3X3 (RPE 9)
DEFICT SLDL: 4X8
WEIGHTED SITUPS: 4X10
THURSDAY
WIDE GRIP BENCH press: 4X4 (RPE 8)
FLOOR PRESS: 3X6 (RPE 7)
DB INCLINE PRESS: 3X12
TRICEP PUSHDOWN: 3X12 SUPERSET with HAMMER CURLS: 3X12
DB lateral RAISES: 3X12 SUPERSET with REAR DELT fly: 3X12
FRIDAY
Deficit deadlift: 3x1 (rpe 8)
Comp stance speed pulls: 6x3 (60%)
Sumo deadlift: 3x5
Cable rows: 3x8 superset with leg raises: 3x12
WEEK 9
This week will be your test of true undead strength. Please take the time to properly warm up your corpses, via the warm-up guide or whatever extracurricular blood drinking activity you choose, and please take the time working up to a 1 rep max. May the devil be with you.
- DAY 1
- DAY 2
- DAY 3
- DAY 4
MONDAY
PAUSE BENCH press: 1 rep max
2 BOARD PRESS: 3 rep max
DUMBBELL BENCH press: 2X10
CABLE FLYES: 2X12
TRICEP PUSHDOWN: 2X15
FACE PULLS: 2X10 SUPERSET with DB lateral RAISES: 2X10
TUESDAY
SQUAT: 1 rep max
PAUSE SQUAT: 2 rep max
HACK SQUAT: 2X10
LyING HAMSTRING CURLS: 2X12
AB WHEEL: 2X12
SATURDAY
COMP STANCE deadlift: 1 rep max
OPPOSITE STANCE deadlift: 2X2 (RPE 10)
PULL UP: 2X8
LEG CURLS: 2X10
PLANKS: 2X60SEC.
FRIDAY
Deficit deadlift: 3x1 (rpe 8)
Comp stance speed pulls: 6x3 (60%)
Sumo deadlift: 3x5
Cable rows: 3x8 superset with leg raises: 3x12