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The Wüehr Hammer is a self-scaling strength training program that follows the same schedule and principles as a standard 5x5: move heavy loads to maximize strength gains. The Lift League Wüehr Hammer schedules five daily lifts, which scale by volume or weight in each following session. There is a scheduled deloading session halfway through. 

The Wüehr Hammer training program includes a 1RM calculator, a TDEE/Body Composition/Macros calculator, scaling instructions, form references for every exercise, and warmup and cooldown suggestions.

Equipment -  barbell, rack, adjustable bench, and cable machine

Wüehr Hammer

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