Hefty Week Program

A Hefty Week

Hefty Week is a one-week training block designed to be reused weekly. It’s built for size, power, and intensity — the kind of training that breaks mental and physical limits.

Program Guidelines

• The lower the reps, the heavier the weight

• Rep ranges vary from 2–20, depending on the movement and the goal

• Each session starts with activation work to prime your body

• Combines compound lifts, explosive movements, and bodyweight work

• For unfamiliar movements: search them on YouTube before starting

• Keep intensity high. Rest short (25–35 sec), longer (2–3 min) for heavy sets

Example Day: Upper Body Power

Exercise Reps / Notes

Flat Barbell Bench Press 10, 8, 6, 4, 2 → 5 x 5 (top sets heavy or near-max effort)

Barbell Shoulder Press 12, 8, 6, 4, 4

Weighted Dips (superset with…) 20, 10, 10 reps

Med Ball Slams Superset: 8 + 8 for 3 sets

“𝖙𝖍𝖎𝖘 𝖎𝖘 𝖙𝖔 𝖌𝖔 𝖊𝖛𝖊𝖓 𝖋𝖚𝖗𝖙𝖍𝖊𝖗 𝖇𝖊𝖞𝖔𝖓𝖉”

DISCLAIMER

The creator of this program is not liable for any injuries, damages, or losses resulting from its use. It is strongly advised that this program be performed under the supervision of a qualified personal trainer.

STAY HEFTY