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.
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.
- 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
- 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.
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: firstname.lastname@example.org
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.