Romanian Whoop-Ass Training Program

Build strength and hypertrophy with this three-days-a-week, four-week program that provides total body involvement.

Remember to consult your doctor before starting any diet and exercise plan.

Originally developed by a world renowned Romanian strength coach and powerlifter, this variation of the original Whoop-Ass training, aptly named “Romanian Whoop-Ass Training” is a three-days-a-week, four-week program. It is specifically designed to build strength and hypertrophy via a meticulously calculated progressive-resistance scheme.

This program provides total body involvement and approaches training with the benefit of a so-called 'active rest,' because as you train another body part, the muscles you worked previously rest and recuperate. One exercise is performed with a continuous increase of one-rep max (1RM) intensity in each set (ie. 50%, 55%, 60%, and 65% of 1RM), while another will have multi-level intensities each set (ie. 50%, 50%, 60%, 60%, 40% and 40% of 1RM) or spiked intensities (ie. 50%, 60%, 50%, 65%, 55% and 70% of 1RM). The list could be endless, so don't be surprised to find your ‘ass whooped' by the end of it!  

Day 1	Exercise & Sets	Reps & % of 1RM
	Dumbell Upright Row
	8 sets	14/45, 14/50, 12/55, 12/60, 10/65, 10/70, 8/75, 5/80
	Dumbell Hammer Curl
	8 sets	14/50, 12/55, 10/60, 10/75, 14/60, 12/55, 8/75, 10/60
	Ab Crunches
	1 set	50
	Dumbell Press
	8 sets	8/60, 8/60, 10/70, 10/70, 8/60, 8/60, 10/70, 10/70
	Barbell Squat
	8 sets	8/60, 8/60, 10/70, 10/70, 8/60, 8/60, 10/70, 10/70
	Tricep Pushdowns
	8 sets	12/50, 14/55, 12/60, 10/65, 8/70, 8/70, 10/60, 10/60
Day 2	Exercise & Sets	Reps & % of 1RM
	Lunges
	8 sets	12/45, 10/60, 12/50, 12/50, 10/55, 10/55, 8/60, 8/60
	Abs
	1 set	50
	Dumbell Overhead Press
	8 sets	14/45, 10/60, 12/50, 10/65, 14/45, 10/60, 12/50, 10/65
	Reverse-Grip EZ-Bar Curl
	8 sets	14/40, 14/45, 14/50, 12/55, 12/60, 10/65, 10/65, 10/65
	Barbell Squat
	8 sets	10/40, 10/60, 10/45, 10/65, 10/50, 10/70, 10/50, 10/70
	Flat-Bench Dumbell Flye
	8 sets	16/35, 16/40, 14/45, 14/50, 14/55, 12/60, 10/65, 10/65
Day 3	Exercise & Sets	Reps & % of 1RM
	Standing Dumbell Curl
	8 sets	10/60, 10/65, 10/65, 5/80, 8/75, 8/75, 8/75, 8/75
	Abs
	1 set	50
	Dumbell Push Press
	1 set	12/60, 12/60, 12/65, 12/65, 10/70, 10/70, 8/75, 8/80
	Incline Dumbell Press
	8 sets	12/60, 6/80, 12/60, 6/80, 12/60, 6/80, 12/60, 6/80
	Hack Squat
	8 sets	30/50, 30/50, 30/60, 30/60, 30/55, 20/65, 30/55, 20/65
	Negative-Weighted Dips
	8 sets	10/50, 8/55, 6/60, 6/65, 6/65, 5/70, 5/70, 5/70

 > Download this Free 1-Week Sample Program