Romanian Whoop-Ass Training Program

Always train smart and attempt reps and sets that are within your abilities.

Day

Exercise & Sets

Reps & % of 1RM

Day 1

  • 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 sets8/60, 8/60, 10/70, 10/70, 8/60, 8/60, 10/70, 10/70
  • Tricep Pushdowns
  • 8 sets12/50, 14/55, 12/60, 10/65, 8/70, 8/70, 10/60, 10/60

Day 2

  • 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 sets10/40, 10/60, 10/45, 10/65, 10/50, 10/70, 10/50, 10/70
  • Flat-Bench Dumbell Flye
  • 8 sets16/35, 16/40, 14/45, 14/50, 14/55, 12/60, 10/65, 10/65

Day 3

  • 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 sets30/50, 30/50, 30/60, 30/60, 30/55, 20/65, 30/55, 20/65
  • Negative-Weighted Dips
  • 8 sets10/50, 8/55, 6/60, 6/65, 6/65, 5/70, 5/70, 5/70
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