The Gauntlet
A 5-day advanced strength program with heavy compounds and smart accessory work. For experienced lifters only.
Build StrengthAdvancedHigh
5 days/week70 min/session3 equipment type(s)
Weekly schedule
| # | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 0 | — | — | — | — | — | — | — |
| 1 | Barbell Bench Press - Medium Grip 4 sets · 5 reps | Barbell Deadlift 4 sets · 5 reps | — | Standing Military Press 4 sets · 5 reps | Barbell Squat 4 sets · 5 reps | Close-Grip Barbell Bench Press 4 sets · 5 reps | — |
| 2 | Incline Dumbbell Press 4 sets · 5 reps | Bent Over Barbell Row 4 sets · 5 reps | — | Seated Dumbbell Press 4 sets · 8 reps | Romanian Deadlift 4 sets · 5 reps | Barbell Curl 4 sets · 5 reps | — |
| 3 | Decline Barbell Bench Press 4 sets · 8 reps | Pullups 4 sets · 8 reps | — | Side Lateral Raise 4 sets · 12 reps | Barbell Lunge 3 sets · 8 reps | Dips - Triceps Version 4 sets · 8 reps | — |
| 4 | Incline Dumbbell Flyes 3 sets · 10 reps | One-Arm Dumbbell Row 3 sets · 10 reps | — | Front Dumbbell Raise 3 sets · 12 reps | Leg Extensions 3 sets · 12 reps | Incline Dumbbell Curl 3 sets · 10 reps | — |
| 5 | Dumbbell Flyes 3 sets · 12 reps | Straight-Arm Pulldown 3 sets · 12 reps | — | Reverse Flyes With External Rotation 3 sets · 15 reps | Lying Leg Curls 3 sets · 12 reps | Lying Triceps Press 3 sets · 10 reps | — |
| 6 | Reverse Flyes 3 sets · 15 reps | Barbell Shrug 3 sets · 10 reps | — | Dumbbell Shrug 3 sets · 10 reps | Standing Barbell Calf Raise 4 sets · 8 reps | Hammer Curls 3 sets · 12 reps | — |
| 7 | Hanging Leg Raise 3 sets · 12 reps | Plank 3 sets · 60s reps | — | External Rotation 3 sets · 15 reps | Seated Calf Raise 3 sets · 15 reps | Tricep Dumbbell Kickback 3 sets · 12 reps | — |
| 8 | Incline Walk 1 sets · 20-30 min reps | Incline Walk 1 sets · 20-30 min reps | — | Incline Walk 1 sets · 20-30 min reps | Incline Walk 1 sets · 20-30 min reps | Russian Twist 3 sets · 20 reps | — |
| 9 | — | — | — | — | — | Incline Walk 1 sets · 20-30 min reps | — |