Harden The Fuck Up (12 week hardcore competent beginner program)

Plan Details

The Harden The Fuck Up (12 week hardcore competent beginner program) routine by Liam.grems is a 25 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.

Plan Description

A well rounded workout covering hypertrophy and strength written by Liam Skarzynski-Andersen. keepin... Read More

A well rounded workout covering hypertrophy and strength written by Liam Skarzynski-Andersen. keeping a 1010 tempo to gain plyometric strength. the weeks are organised as such week 1 (1,2,3,4,1) numbers corresponding with workout routine the next week continues on from the last as such week 2 (2,3,4,1,2) and so on every 4 weeks shift up a cycle. for example week 1=cycle 1 week 2=cycle 1 week 3=cycle 1 week 4=cycle 1 week 5=cycle 2 and so on. the reps set are actually the top end of the range with an allowance to fall 4 short without you failing the goal for example cycle 1s rep range of 20 is actually 16-20 cycle 2s 15 is actually 11-15 on the last week of cycle 3 you shift into cycle 3.2 known as peak week peak weeks rep range is 3-6 you may change the tempo in peak week to whatever gives you the strongest lifts form must not be broken even in peak week. if you can't keep form lower the weight there is an allowance of 2 last reps being chesty on all exercises except peak week. were any deviation from proper technique ends the set for safety reasons. you must use a spotter in peak week once the entire 12 week program is complete take a 1 week deload and repeat. however the set ranges are set as an introduction after completing the program once add one set onto every cycle for each exercise except for cycle 3.2 which will remain at 6 sets. at the end of each for week cycle on the Saturday day a 4 workout day going from jelly leggy then chest an back no rest attack then pastrami armies and finishing with break your neck kid this day is nick named a day in hell in cycle 3 work out everyday for three cycles meaning you should rest 2 days a fortnight to fit in 6 cycles in the month IE. M1 T2 w3 th4 f1 S2 su3 M4 T1 w2 th3 f4 s rest su rest repeat on jelly leggy day on the calf exercises it cycles each set from toes pointed out pointing foward to pointing in repeat. finish him is the final cycle conducted on the Saturday and Sunday of the finale week of the program just like day in hell but worse just keep lowering and increasing the wait as necessary to complete the set starting with your 5 rep max all the way down to you 70 rep max pyramiding up in reps in segments of 5 for 14 sets. finish him is a grinder taking up 4 hours of the day or more in two 2 hour segments two days in a row use as much assistance as required from you mates to get you through the set and rest in position no leaving the station, position or sitting up for a second without finishing the reps even if your friend is lifting it all for you. finish him will have you cherishing your deload week as though it were a baby unicorn