Uploaded September 2022 | Updated September 2026, 2 weeks ago
A "fake" Mike Israetel program: youtube.com/watch?v=JnWWva91QUM
An actually atrocious program: youtube.com/watch?v=wLx5BRx8AaU&t=1s
The type of advice you shouldn't listen to: youtube.com/watch?v=98cRcFkEN8o
Full program:
Monday AM: Chest-Focused Push, Horizontal Pull
Machine Flyes 4 sets of 5-15 reps, 0-1 RIR Incline Machine Press 4 sets of 5-10 reps, 0-1 RIR Prime Row 4 sets of 10-20 reps, 0-1 RIR
Monday PM: Triceps-Focused Push, Vertical Pull
Smith Skull Crusher (JM Style) 4 sets of 10-20 reps, 0-1 RIR Paused Dips 4 sets of 10-20 reps, 0-1 RIR Machine Press 3 sets of 10-20 reps, 0-1 RIR Pulldown 4 sets of 15-20 reps, 0-1 RIR
Tuesday AM: Quads, Hams, Glutes
Seated Leg Curl 4 sets of 10-20 reps, 0-1 RIR, Myoreps Used Lever Squat 3 sets of 10-20 reps, 0-1 RIR, Myoreps Used Walking Lunge 1 sets of 20-30 reps, 0-1 RIR, Myoreps Included
Tuesday PM: Biceps, Delts, Forearms
Spider Curls 5 sets of 10-20 reps, 0-1 RIR, Myoreps Used Machine Delts 5 sets of 10-20 reps, 0-1 RIR, Myoreps Used Forearm Barbell Curls 5 sets of 10-20 reps, 0-1 RIR, Short Breaks (back-to-back with training partner)
Wednesday AM: Horizontal-Focused Back
Straight-Arm Pulldown 3 sets of 10-20 reps, 0-1 RIR Deficit Row 4 sets of 10-20 reps, 0-1 RIR Pulldown 3 sets of 10-20 reps, 0-1 RIR
Thursday AM: Triceps-Focused Push
Smith Close Grip Bench 3 sets of 10-20 reps, 0-1 RIR Pushdown Single-Drop Sets 4 (8 total) sets of 10-20 reps, 0-1 RIR Push down to push down 150/110x15/10, 13/10, 13/10, 11/9 Incline Dumbbell Press 3 sets of 10-20 reps, 0-1 RIR
Thursday PM: Biceps, Delts, Forearms
Cable Curls Drop Set 1 Set of 10-20 reps, 5 Sets of 5-10 reps Machine Delt Drop Set 1 Set of 10-20 reps, 5 Sets of 5-10 reps Cable Curl Drop Set 1 Set of 10-20 reps, 5 Sets of 5-10 reps
Friday AM: Quads, Hams, Glutes
Lying Leg Curl Single-Drop Sets 4 (8 total) sets of 5-15 reps, 0-1 RIR Hack Squats 4 sets of 10-15 reps, 0-1 RIR, Myoreps Used Walking Lunge 1 sets of 20-30 reps, 0-1 RIR, Myoreps Included
Saturday AM: Vertical-Focused Back Assisted Pullups 4 sets of 10-20 reps, 0-1 RIR Prime Pulldowns 3 sets of 15-20 reps, 0-1 RIR Prime Row 4 sets of 10-20 reps, 0-1 RIR
Saturday PM: Delts, Biceps, Forearms
Bent Lateral Superset to Bent Upright Row 4 (8 total) sets of 10-20 reps, 0-1 RIR Dumbbell Curl Drop Set 4 (8 total) sets of 5-20 reps, 0-1 RIR Dumbbell Wrist Curl Drop Set 1 Set of 10-20 reps, 5 Sets of 5-10 reps
A "fake" Mike Israetel program: youtube.com/watch?v=JnWWva91QUM
An actually atrocious program: youtube.com/watch?v=wLx5BRx8AaU&t=1s
The type of advice you shouldn't listen to: youtube.com/watch?v=98cRcFkEN8o
Full program:
Monday AM: Chest-Focused Push, Horizontal Pull
Machine Flyes 4 sets of 5-15 reps, 0-1 RIR Incline Machine Press 4 sets of 5-10 reps, 0-1 RIR Prime Row 4 sets of 10-20 reps, 0-1 RIR
Monday PM: Triceps-Focused Push, Vertical Pull
Smith Skull Crusher (JM Style) 4 sets of 10-20 reps, 0-1 RIR Paused Dips 4 sets of 10-20 reps, 0-1 RIR Machine Press 3 sets of 10-20 reps, 0-1 RIR Pulldown 4 sets of 15-20 reps, 0-1 RIR
Tuesday AM: Quads, Hams, Glutes
Seated Leg Curl 4 sets of 10-20 reps, 0-1 RIR, Myoreps Used Lever Squat 3 sets of 10-20 reps, 0-1 RIR, Myoreps Used Walking Lunge 1 sets of 20-30 reps, 0-1 RIR, Myoreps Included
Tuesday PM: Biceps, Delts, Forearms
Spider Curls 5 sets of 10-20 reps, 0-1 RIR, Myoreps Used Machine Delts 5 sets of 10-20 reps, 0-1 RIR, Myoreps Used Forearm Barbell Curls 5 sets of 10-20 reps, 0-1 RIR, Short Breaks (back-to-back with training partner)
Wednesday AM: Horizontal-Focused Back
Straight-Arm Pulldown 3 sets of 10-20 reps, 0-1 RIR Deficit Row 4 sets of 10-20 reps, 0-1 RIR Pulldown 3 sets of 10-20 reps, 0-1 RIR
Thursday AM: Triceps-Focused Push
Smith Close Grip Bench 3 sets of 10-20 reps, 0-1 RIR Pushdown Single-Drop Sets 4 (8 total) sets of 10-20 reps, 0-1 RIR Push down to push down 150/110x15/10, 13/10, 13/10, 11/9 Incline Dumbbell Press 3 sets of 10-20 reps, 0-1 RIR
Thursday PM: Biceps, Delts, Forearms
Cable Curls Drop Set 1 Set of 10-20 reps, 5 Sets of 5-10 reps Machine Delt Drop Set 1 Set of 10-20 reps, 5 Sets of 5-10 reps Cable Curl Drop Set 1 Set of 10-20 reps, 5 Sets of 5-10 reps
Friday AM: Quads, Hams, Glutes
Lying Leg Curl Single-Drop Sets 4 (8 total) sets of 5-15 reps, 0-1 RIR Hack Squats 4 sets of 10-15 reps, 0-1 RIR, Myoreps Used Walking Lunge 1 sets of 20-30 reps, 0-1 RIR, Myoreps Included
Saturday AM: Vertical-Focused Back Assisted Pullups 4 sets of 10-20 reps, 0-1 RIR Prime Pulldowns 3 sets of 15-20 reps, 0-1 RIR Prime Row 4 sets of 10-20 reps, 0-1 RIR
Saturday PM: Delts, Biceps, Forearms
Bent Lateral Superset to Bent Upright Row 4 (8 total) sets of 10-20 reps, 0-1 RIR Dumbbell Curl Drop Set 4 (8 total) sets of 5-20 reps, 0-1 RIR Dumbbell Wrist Curl Drop Set 1 Set of 10-20 reps, 5 Sets of 5-10 reps
