Ultimate Meathead Cycle (Strength, Hypertrophy)
$69.00
- 7 weeks, 5 days/week
- Upper-body Hypertrophy/Mass, Lower Body Strength
- Short Work capacity and Chassis Integrity maintain conditioning
- This training plan is one of the 200+ Plans included with an Athlete’s Subscription
Description
The Ultimate Meathead Cycle is an intense, 7-week, 5 day/week training cycle which combines the mass-building upper body meathead training – high volume bench presses, military presses, barbell curls, etc, with lower body max effort strength training – heavy, or moderately loaded squat cleans, hinge lifts, back squats, etc.
The program also includes short, work capacity and chassis integrity (functional core) training.
Week 7 in the plan is an unload/taper week.
This is Version 3 of the plan, Updated October in 2020.
FITNESS ATTRIBUTES
Lower Body Strength / Upper Body Mass Super-Sets
Ultimate Meathead’s strength and hypertrophy training is accomplished via super sets or circuits which combine a heavy lower body exercise, super-setted with a mass-building upper body press, and a mass-building upper body pull exercise. The programming is purposely designed so just one exercise in each circuit deploys a barbell – the other exercises in the circuit deploy either dumbbells/kettlebells or a pull up bar. In this way athletes can efficiently work through these efforts.
WEEKLY SCHEDULE
- Monday: Lower Body Strength, Upper Body Mass/Hypertrophy
- Tuesday : Short Work Capacity, Chassis Integrity
- Wednesday: Lower Body Strength, Upper Body Mass/Hypertrophy
- Thursday: Short Work Capacity, Chassis Integrity
- Friday: Lower Body Strength, Upper Body Mass/Hypertrophy
REQUIRED EQUIPMENT
- Fully-Equipped functional fitness gym including sandbags (40# for women, 60# for men), Barbells, Plates, Rack, Bench, Pull Up Bar, Dumbbells and/or Kettlebells, plyo boxes, etc.
COMMON QUESTIONS
What if I can’t handle the training volume at first?
Building stamina and resilience is a key training goal of this plan. If you can’t handle the training volume at first, it’s better to cut training sessions short, rather than take unscheduled rest days.
How do you count reps for Sandbag Getups?
Sandbag Getups – The prescribed rep count is total reps, so 50x Sandbag Getups at 60# sandbag = 50x total reps, 25x each shoulder.
How do you count reps for lunges?
5x Lunges = 5x Lunges each leg, or 10x lunges total
What does “3/5x Pull Ups” mean? How about “15/25#”?
3/5x Pull Ups = Women do 3x Reps, Men do 5x Reps
15/25# = Women use 15 pounds, Men use 25 pounds
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: coach@mtntactical.com
DISCLAIMER
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.
Required Equipment
Required Equipment:
- Fully-Equipped functional fitness gym including sandbags (40# for women, 60# for men), Barbells, Plates, Rack, Bench, Pull Up Bar, Dumbbells and/or Kettlebells, plyo boxes, etc.
Sample Training
Below is the entire first week of programming from the plan:
***********
MONDAY
SESSION 1
Obj: Lower Body Strength, Upper Body Hypertrophy/Mass
Warm Up:
3 Rounds
- 10x Back Squat @ 65/95#
- 10x Hand-Release Push Ups
- Instep Stretch
- Lat + Pec Stretch
Training:
(1) 6 Rounds - Grind
- 4x Back Squat - Increase load rapidly each round until 4x is hard, but doable
- 10x Kettlebell Floor Press - Increase load rapidly each round until 10x is hard, but doable
- 4/8x Chin Up
"Grind" = Work through the exercises in this circuit steadily, but not frantically for the prescribed rounds and reps.
(2) 5 Rounds - Grind
- 6x Hinge Lift - Increase load rapidly each round until 6x is hard, but doable
- 12x Arnold Press - Increase load rapidly each round until 12x is hard, but doable
- 12x Barbell Bicep Curl - Increase load rapidly each round until 12x is hard, but doable
(3) 4 Rounds - Grind
- Gorilla Complex - Increase load rapidly each round until the complex is hard, but doable
- 5x Shoulder Dislocate
****************
TUESDAY
SESSION 2
Obj: Work Capacity, Chassis Integrity
Warm Up:
3 Rounds
Training:
(1) 4 Rounds, Every 2:30
(2) 15 Minute Grind ...
- 5x Kneeling Plate Half Moon @ 25/35#
- 5x Keg Lift @ 40/60# Sandbag
- 15/15 Standing Founder
(3) 2 Rounds
******************
WEDNESDAY
SESSION 3
Obj: Lower Body Strength, Upper Body Hypertrophy/Mass
Warm Up:
3 Rounds
- 5x Walking Lunge
- 10x Bench Press @ 45/95#
- Instep Stretch
- Lat + Pec Stretch
Training:
(1) 6 Rounds - Grind
- 4x Walking Lunge - Increase load rapidly each round until 4x is hard, but doable
- 10x Bench Press - Increase load rapidly each round until 10x is hard, but doable
- 10x Alternating Dumbbell Curl - Increase load rapidly each round until 10x is hard, but doable
"Grind" = Work through the exercises in this circuit steadily, but not frantically for the prescribed rounds and reps.
(2) 5 Rounds - Grind
- 6x Front Squat - Increase load rapidly each round until 6x is hard, but doable
- 12x Kneeling Curl to Press - Increase load rapidly each round until 12x is hard, but doable
- 3/6x Pull Up
(3) 4 Rounds - Grind
- Shoulder Blaster - Start unloaded, then increase load each round until the Shoulder Blaster is Hard but doable. Know that doing this with 5 pound plates is very difficult so be conservative with your loading. Again, complete Round 1, unloaded.
- 15x Renegade Row - Increase load rapidly each round until 15x is hard, but doable
(4) 2 Rounds
- 5x Shoulder Dislocate
- Foam Roll Legs, Low Back
*****************
THURSDAY
SESSION 4
Obj: Work Capacity, Chassis Integrity
Warm Up:
3 Rounds
- 10x Squats
- 10x Box Jumps @ 20"
- 5x Hand Release Push Ups
- Instep Stretch
Training:
(1) 10 Rounds, Every 60 Seconds ...
(2) 15 Minute Grind ...
- 5x Sandbag Getup @ 40/60# - Alternate Shoulders Each Round
- 5x Sandbag Clean @ 40/60#
- 10x Sandbag Good Morning @ 40/60#
(3) 2 Rounds
****************
FRIDAY
SESSION 5
Obj: Lower Body Strength, Upper Body Hypertrophy/Mass
Warm Up:
3 Rounds
- 10x Front Squat @ 45/65#
- 10x Hand Release Push Ups
- Instep Stretch
- Lat + Pec Stretch
Training:
(1) 6 Rounds - Grind
- 4x Front Squat - Increase load rapidly each round until 4x is hard, but doable
- 10x Dumbbell Bench Press - Increase load rapidly each round until 10x is hard, but doable
- 3/6x Pull Up
"Grind" = Work through the exercises in this circuit steadily, but not frantically for the prescribed rounds and reps.
(2) 5 Rounds - Grind
- 6x Shoulder Hold Lunge - Increase load rapidly each round until 6x is hard, but doable
- 12x Push Press - Increase load rapidly each round until 12x is hard, but doable
- 12x Alternating Dumbbell Curl - Increase load rapidly each round until 12x is hard, but doable
(3) 4 Rounds - Grind
- 3/5x Hand Release Push Ups, then...
- 3/5x Push Ups, then ...
- 3/5x Clapping Push Ups, then ...
- 1/3x Pull Ups, then ...
- 1/3x Mixed Grip Pull Ups, then ...
- 1/3x Chin Ups
(4) 2 Rounds
- 5x Shoulder Dislocate
- Foam Roll Legs, Low Back
Testimonials
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"UMC is a great way to get back into strength training if you have been doing other things for a while, or not training hard. I trained for and completed a half-ironman triathlon a couple of months ago, and after some time off was feeling very weak compared to where I was before I started preparing for the tri. UMC was perfect. It was difficult, but also fun because of the volume/loading for the upper body. Since we normally don't train for hypertrophy, that side of the training was a blast. After completing UMC, I am ready to roll back into work capacity and feel like I have regained most of my strength that I had pre-tri training. I would encourage anyone who has been out of the mix for a while because of a deployment, training exercise, etc, and is unsure where to start to try this program.
Great design and a lot of fun."
Our Stuff Works. Guaranteed.
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