Weyland-Yutani Manufacturing Archives (u/BenchPauper Programs)

You might also like

Download as pdf or txt
Download as pdf or txt
You are on page 1of 1

Program Summary

MEGAZORD The original giant robot program. Primarily strength-focused. Hits S/B/D/O and has a mid-week hypertrophy day.
Jaeger Mark-5 A 6-week program built around the Russian Squat Routine. Involves virtually no deadlifting. Upper body is mostly limited to twice a week.
Cherno Alpha A 9-week program built around a 2*week variation of the Russian Squat Routine. Deadlifts are excluded except for an optional 3-week mini-peak after RSR concludes.
Iron Giant A program utilizing Embrace the Pain for DL, the mythical Nuckols 3*IntMed for bench, and some extra upper volume.
Starscream Fully-autoregulated hypertrophy on an ULULU split. Good for really turning up the volume and building for the future.
Metal Gear REX MEGAZORD-ish structure but with Candito DL and less squats. Also allows you to run Incline as a main lift and lets you swap OHP for the bench variation of your choice.
Liberty Prime A decent mix of autoregulated and percentage-based lifts. Hits S/B/D but also treats incline bench and push press as main lifts.
Liberty Prime Mk. II A more heavily autoregulated Liberty Prime. Slightly less incline work, slightly more benching, and ME weighted dips.
Castellax Deathbench, Gillingham-inspired DL, Hepburn Squats, and daily conditioning. Not designed to explode anything but your bench and your heart.

"Building Better Programs"


Issues with this spreadsheet or any of the linked programs can be messaged to u/BenchPauper on reddit

You might also like