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 | Flat Barbell Bench Press 4 sets · 5 reps | Barbell Bent Over Row 4 sets · 5 reps | Overhead Barbell Press 4 sets · 5 reps | Barbell Back Squat 4 sets · 5 reps | Barbell Curl 3 sets · 8-12 reps | — | — |
| 2 | Incline Dumbbell Bench Press 4 sets · 5 reps | Weighted Pull-Ups 4 sets · 5 reps | Seated Dumbbell Shoulder Press 4 sets · 5 reps | Romanian Deadlift (RDL) 4 sets · 5 reps | Rope Pushdowns 3 sets · 8-12 reps | — | — |
| 3 | Dumbbell Flat Bench Press 4 sets · 5 reps | Lat Pulldown 4 sets · 5 reps | Lateral Raises (dumbbell) 3 sets · 8-12 reps | Leg Extension 3 sets · 8-12 reps | EZ-Bar Curl 3 sets · 8-12 reps | — | — |
| 4 | 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 | Incline Walk 1 sets · 20-30 min reps | — | — |