Musculous duck wearing a t-shirt spelling TREN also called Trente

LTMB Larry's Trust Me BroUpper Body Physique Focus Program

“This program is NOT science backed, you just have to trust me bro”
- Larry

v0.2This program is still highly in flux and not fixed yet. Visit this page for further updates.

General

"Larry's Trust Me Bro Upper Body Physique Program" is a 5 day full-body workout program focusing on chest, shoulder and neck physique improvements while not neglecting lower body too much. It lasts 10 weeks (with two deload weeks) and is grouped into two 4-week blocks. The first block focuses on chest and the second block focuses on shoulders. Yes, it is a fullbody program 5 days a week but still split by body parts somewhat by day. Read the section Philosophy, FAQ for more infos or

Go To Program

Training Philosophy

This training plan has been programmed for natural lifters (protein and creatine are still considered natural somehow). If you are using other enhancing products, I strongly recommend against it. If you are blasting roids and you still want to follow this program, just repeat the last set of each exercise twice more.
The reason for creating this program is mainly digesting the experience of previously used full body programs.', while at the same time trying to improve some weak points but still being able to maintain Deadlift and Squat somewhat (as I enjoy Powerlifting as well). You can also use this as a 4-day program by just leaving out Day 3 (Wednesday).
Don't fuck around talking with others for more than 15–20 mins. If you need to, do it either at the start or the end.
Take your daily protein (1.5–2.2g / kg bodyweight) and your creatine (standard dose of 3–5g per day).
Be at least 300 calories in surplus, eat 5 eggs daily, increase your protein intake.
If you desperately need some calories, just eat some nuts, salad with olive oil, or double cream if you are daring.
Just trust me bro and follow the program.

FAQ

Why a fullbody program 5 days a week?

I prefer training more frequently and I dislike doing all leg exercises in one day. You will do fullbody on most days but you won't deadlift or do leg press on the same day so it is doable, focus is upper body ayways.

Why do you train neck?

This program focuses on my weak points (as well as some of my stroing points) and is very tailored to my needs. I have a weak looking chest and neck.

When is the program finished?

If it is marked as v1.0 version.

Why do neck in the morning at home?

Doing neck curl looks somewhat stupid and some people in the gym are not accustomed to this exercise so better to do it at home.

What if I want to train 4 times a week?

Just leave out the Wednesday.

What if I miss a training day?

If it is the Wednesday, no biggie. If you miss any other day 1 this week you will be fine, but you can still do the remaining exercises on the Wednesday if you miss a Tuesday for example. If you miss Thursday/Friday you can repeat it on Saturday if you feel like it.

Why a deload week on week 5?

Doing a fullbody program with a high frequency in push exercises for chest and shoulder, it is better to deload a bit more frequently.

LTMB Training Plan

RPE means "Rate of Perceived Effort", RPE10 is total failure, RPE9 is going until you could do one more and stop, RPE8 is leaving ~2 reps in the tank, RPE7 is stopping with at least 3-4 more reps possible,...
% of 1 rep max means the percentage in weight for which you could do 1 rep with your max weight. There are just 1-2 exercises that require this. Feel free to take a weight you feel comfortable with instead of testing your 1 rep max or better use a calculator such as this one here or here
I recommend doing the first week twice initially finding your weights for the specific exercises first.
You can skip the last two exercises if you have a bad day or not enough time. Just make sure this doesn't happen everytime and you will be fine.

Week 1

Monday

Deadlifts

Sets/Reps

3 x 8-10

Effort

RPE7-8 / 70% 1RepMax

Dumbbell Bench Press Heavy

Sets/Reps

2 x 8

Effort

RPE10

Notes

first two sets heavy weight to failure

Dumbbell Bench Press Light

Sets/Reps

2 x 15

Effort

RPE9-10

Notes

second two sets with lighter weight higher rep range and still to failure

Cable Flies (upwards)

Sets/Reps

3 x 12

Effort

RPE7-8

Lat Cable Pullover

Sets/Reps

3 x 12

Effort

RPE8-9

Hammer Curls

Sets/Reps

3 x 12

Effort

RPE8-9

Standing Overhead Triceps Rope Extension

Sets/Reps

3 x 12

Effort

RPE8-9

Neck Curls (Morning) front and sides

Sets/Reps

3 x 15-20

Effort

RPE7-8

Notes

I do this in the morning as the exercise is a bit weird for the gym

Exercise	Sets	Reps	Effort/% 1RM	Notes
Deadlifts	3	8-10	RPE7-8 / 70% 1RepMax
Dumbbell Bench Press Heavy	2	8	RPE10	first two sets heavy weight to failure
Dumbbell Bench Press Light	2	15	RPE9-10	second two sets with lighter weight higher rep range and still to failure
Cable Flies (upwards)	3	12	RPE7-8
Lat Cable Pullover	3	12	RPE8-9
Hammer Curls	3	12	RPE8-9
Standing Overhead Triceps Rope Extension	3	12	RPE8-9
Neck Curls (Morning) front and sides	3	15-20	RPE7-8	I do this in the morning as the exercise is a bit weird for the gym

Tuesday

Dumbbell Shoulder Press

Sets/Reps

3 x 10

Effort

RPE8

Facepulls

Sets/Reps

3 x 15

Effort

RPE7

Cable Rows

Sets/Reps

2 x 7-8

Effort

RPE8-10

Notes

heavy

Cable Rows

Sets/Reps

2 x 12

Effort

RPE7-8

Notes

light

Leg Extension (1 side each)

Sets/Reps

3 x 8

Effort

RPE8

Hamstring Curls

Sets/Reps

3 x 10

Effort

RPE8

Cable Rope Crunches

Sets/Reps

3 x 15

Effort

RPE8

Barbell Shrugs

Sets/Reps

3 x 12

Effort

RPE8-9

Exercise	Sets	Reps	Effort/% 1RM	Notes
Dumbbell Shoulder Press	3	10	RPE8
Facepulls	3	15	RPE7
Cable Rows	2	7-8	RPE8-10	heavy
Cable Rows	2	12	RPE7-8	light
Leg Extension (1 side each)	3	8	RPE8
Hamstring Curls	3	10	RPE8
Cable Rope Crunches	3	15	RPE8
Barbell Shrugs	3	12	RPE8-9

Wednesday

Lat Pulldown

Sets/Reps

3 x 12

Effort

RPE9

TRX Pushups or Regular Pushups

Sets/Reps

3 x AMRAP

Effort

RPE10/AMRAP

TRX Flies or PecDeck Machine

Sets/Reps

3 x AMRAP

Effort

RPE10/AMRAP

Cable Curls

Sets/Reps

3 x 10

Effort

RPE9-10

Triceps Rope Pushdown

Sets/Reps

3 x 15

Effort

RPE9-10

Neck Curls (Morning front and sides)

Sets/Reps

3 x 15-20

Effort

RPE9

Exercise	Sets	Reps	Effort/% 1RM
Lat Pulldown	3	12	RPE9
TRX Pushups or Regular Pushups	3	AMRAP	RPE10/AMRAP
TRX Flies or PecDeck Machine	3	AMRAP	RPE10/AMRAP
Cable Curls	3	10	RPE9-10
Triceps Rope Pushdown	3	15	RPE9-10
Neck Curls (Morning front and sides)	3	15-20	RPE9

Thursday

Deadlift

Sets/Reps

3 x 10-12

Effort

60-70% 1RM

Notes

light set

Dumbbell Raises

Sets/Reps

3 x 15

Effort

RPE9-10

Chinups

Sets/Reps

3 x 10

Effort

RPE8-10

Notes

weighte if needed

Facepulls

Sets/Reps

3 x 20

Effort

RPE7-8

Notes

light

Barbell Shrugs

Sets/Reps

3 x 12

Effort

RPE8-9

Exercise	Sets	Reps	Effort/% 1RM	Notes
Deadlift	3	10-12	60-70% 1RM	light set
Dumbbell Raises	3	15	RPE9-10
Chinups	3	10	RPE8-10	weighte if needed
Facepulls	3	20	RPE7-8	light
Barbell Shrugs	3	12	RPE8-9

Friday

Barbell Incline Bench

Sets/Reps

3 x 10

Effort

RPE9-10

Barbell Decline Bench

Sets/Reps

3 x 15

Effort

RPE7-8

Cable Lat Pullover

Sets/Reps

3 x 12

Effort

RPE8-9

Cable Rope Crunches

Sets/Reps

3 x 15

Effort

RPE8-9

Notes

don't go overboard with this one

Leg Press

Sets/Reps

3 x 15

Effort

RPE8

Skullcrushers

Sets/Reps

3 x 15

Effort

RPE9-10

Notes

light incline 30-45%

EZ Curls

Sets/Reps

3 x 15 +5-10 (half weight)

Effort

RPE10

Notes

First 15 reps with normal weight then half weight as many as possible ~5 at least

Neck Curls (Morning, front and both sides)

Sets/Reps

3 x 15

Effort

RPE7-8

Exercise	Sets	Reps	Effort/% 1RM	Notes
Barbell Incline Bench	3	10	RPE9-10
Barbell Decline Bench	3	15	RPE7-8
Cable Lat Pullover	3	12	RPE8-9
Cable Rope Crunches	3	15	RPE8-9	don't go overboard with this one
Leg Press	3	15	RPE8
Skullcrushers	3	15	RPE9-10	light incline 30-45%
EZ Curls	3	15 +5-10 (half weight)	RPE10	First 15 reps with normal weight then half weight as many as possible ~5 at least
Neck Curls (Morning, front and both sides)	3	15	RPE7-8

Enjoy your Gains

Musculous duck posing flexing his biceps at the top