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Big Like Bane Beginner 10-Week Strength Program
257 athletes joined
This program is specially designed to get you started on your muscle and strength-building journey!
4.00
(24 ratings)
Program Description

Many people make a huge mistake when starting out in the gym: they fail to take the time needed to build a solid foundation of muscle mass, connective tissue resilience, and solid lifting technique. That's why I created this program, to give you the best possible start to your lifting career.

This program starts off easy, which is exactly what beginner lifters need. You don’t need to train insanely hard right off the bat to start seeing great results. As the weeks progress and you get stronger and more comfortable with the lifts, the program itself will become more challenging, so you can consistently see great strength and muscle gains!

To see the best possible results from this program, you'll want to be eating in a slight calorie surplus while getting in an adequate amount of protein, so that your body has the fuel it needs to properly recover, adapt, and grow in response to the stress and stimulus of your workouts.

This is why, as you follow this program, I recommend you use the digital diet coach and macro tracking app Macrofactor. It will tell you exactly what you need to be eating to see the best possible results from this training plan.

Make sure to use the affiliate code “Demers” when you sign up for Macrofactor to get your first two weeks free!

The Macrofactor download link can be found below:

https://macrofactorapp.com/

To successfully follow this program, it’s important to understand some key concepts:

1. Reps In Reserve (RIR):

RIR is a training approach where you stop a set when you think you could do a certain number of additional reps before failure. For example, if you’re doing a set with an RIR of 2, you should stop when you feel you could only do two more reps. This method helps in managing fatigue and ensuring you're training hard enough without overdoing it.

2. Gauging Training Intensity:

You should be able to notice certain signs indicating you’re training with the right intensity. As you near the end of each set, your reps should become more challenging, and the speed of your movements may slow down. You might also experience a burning sensation in the muscles being worked and feel a 'pump' in those muscles after completing a set. The lower the RIR of your set the more intense and noticeable these indicators should be.

3. Warm-Up Sets:

Before each working set, perform one or two warm-up sets with a lighter weight. These sets should be the same number of reps as your working sets but are not included in the total set count for the exercise. The warm-up sets are crucial for preparing your muscles and joints, reducing the risk of injury.

4. Rest Between Sets:

This program doesn’t specify exact rest times as different exercises and days might require different recovery periods. The key is to rest sufficiently between sets so that fatigue from the previous set doesn’t drastically impair your performance in the next. Ensure you’re not still out of breath or feeling excessive burning in your muscles before starting the next set. Rest times might vary depending on the day and the intensity of the exercise, so listen to your body and take enough time to recover adequately.

Understanding and applying these principles will help you get the most out of this strength and muscle-building program. Remember, consistent and smart training, combined with proper nutrition and rest, is crucial for effective results.

Program Overview
Level
Beginner, Novice
Goal
Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
10 weeks
Days Per Week
3 days
Time Per Workout
60 minutes
down_app
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 Reps
RPE 6
2
Bench Press (Barbell)
2
10 Reps
RPE 6
3
Seated Hamstring Curl
2
8 Reps
RPE 6
4
Single Arm High Row (Cable)
2
10 Reps
RPE 6
5
Lateral Raise (Cable)
2
15 Reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 Reps
RPE 6
2
Bench Press (Barbell)
2
10 Reps
RPE 6
3
Seated Hamstring Curl
2
8 Reps
RPE 6
4
Single Arm High Row (Cable)
2
10 Reps
RPE 6
5
Lateral Raise (Cable)
2
15 Reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 Reps
RPE 6-7
2
Bench Press (Barbell)
3
10 Reps
RPE 6-7
3
Seated Hamstring Curl
3
8 Reps
RPE 6-7
4
Single Arm High Row (Cable)
3
10 Reps
RPE 6-7
5
Lateral Raise (Cable)
3
15 Reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 Reps
RPE 7
2
Bench Press (Barbell)
3
10 Reps
RPE 7
3
Seated Hamstring Curl
3
8 Reps
RPE 7
4
Single Arm High Row (Cable)
3
10 Reps
RPE 7
5
Lateral Raise (Cable)
3
15 Reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 Reps
RPE 7
2
Bench Press (Barbell)
4
8 Reps
RPE 7
3
Seated Hamstring Curl
3
8 Reps
RPE 7
4
Lat Pulldown
3
8 Reps
RPE 7
5
Bicep Curl (Barbell)
3
10 Reps
RPE 7
6
Lateral Raise (Cable)
3
15 Reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 Reps
RPE 7
2
Bench Press (Barbell)
4
6 Reps
RPE 7
3
Seated Hamstring Curl
4
8 Reps
RPE 7
4
Lat Pulldown
4
8 Reps
RPE 7
5
Bicep Curl (Barbell)
3
10 Reps
RPE 7
6
Lateral Raise (Cable)
3
15 Reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 Reps
RPE 7
2
Bench Press (Barbell)
4
5 Reps
RPE 7
3
Seated Hamstring Curl
3
8 Reps
RPE 7
4
Lat Pulldown
4
8 Reps
RPE 7
5
Bicep Curl (Barbell)
4
10 Reps
RPE 7
6
Lateral Raise (Cable)
3
15 Reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 Reps
RPE 7
2
Bench Press (Barbell)
4
5 Reps
RPE 8
3
Seated Hamstring Curl
4
8 Reps
RPE 8
4
Lat Pulldown
4
8 Reps
RPE 8
5
Bicep Curl (Barbell)
3
10 Reps
RPE 8
6
Lateral Raise (Cable)
3
15 Reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 Reps
RPE 7
2
Bench Press (Barbell)
4
6 Reps
RPE 8
3
Seated Hamstring Curl
4
8 Reps
RPE 8
4
Lat Pulldown
4
8 Reps
RPE 8
5
Bicep Curl (Barbell)
3
10 Reps
RPE 8
6
Lateral Raise (Cable)
3
15 Reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 Reps
RPE 7
2
Bench Press (Barbell)
4
5 Reps
RPE 8
3
Seated Hamstring Curl
4
8 Reps
RPE 8
4
Lat Pulldown
4
8 Reps
RPE 8
5
Bicep Curl (Barbell)
3
10 Reps
RPE 8
6
Lateral Raise (Cable)
3
15 Reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 Reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
10 Reps
RPE 6
3
Seated Row (Cable)
2
10 Reps
RPE 6
4
Step-Up (Weighted)
2
8 Reps
RPE 6
5
Lateral Raise (Dumbbell)
2
15 Reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 Reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
10 Reps
RPE 6
3
Seated Row (Cable)
2
10 Reps
RPE 6
4
Step-Up (Weighted)
2
8 Reps
RPE 6
5
Lateral Raise (Dumbbell)
2
15 Reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 Reps
RPE 6-7
2
Incline Bench Press (Dumbbell)
3
10 Reps
RPE 6-7
3
Seated Row (Cable)
3
10 Reps
RPE 6-7
4
Step-Up (Weighted)
3
8 Reps
RPE 6-7
5
Lateral Raise (Dumbbell)
3
15 Reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 Reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 Reps
RPE 7
3
Seated Row (Cable)
3
10 Reps
RPE 7
4
Step-Up (Weighted)
3
8 Reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 Reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 Reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 Reps
RPE 7
3
Seated Row (Cable)
3
10 Reps
RPE 7
4
Step-Up (Weighted)
3
8 Reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 Reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 Reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 Reps
RPE 7
3
Seated Row (Cable)
4
10 Reps
RPE 7
4
Step-Up (Weighted)
4
8 Reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 Reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 Reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 Reps
RPE 7
3
Seated Row (Cable)
4
10 Reps
RPE 7
4
Step-Up (Weighted)
4
8 Reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 Reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 Reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 Reps
RPE 8
3
Seated Row (Cable)
4
10 Reps
RPE 8
4
Step-Up (Weighted)
4
8 Reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 Reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 Reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 Reps
RPE 8
3
Seated Row (Cable)
4
10 Reps
RPE 8
4
Step-Up (Weighted)
4
8 Reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 Reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 Reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 Reps
RPE 8
3
Seated Row (Cable)
4
10 Reps
RPE 8
4
Step-Up (Weighted)
4
8 Reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 Reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 Reps
RPE 6
2
Bent Over Row (Barbell)
2
8 Reps
RPE 6
3
Seated Hamstring Curl
2
8 Reps
RPE 6
4
Bench Press (Dumbbell)
2
10 Reps
RPE 6
5
Lateral Raise (Cable)
2
15 Reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 Reps
RPE 6
2
Bent Over Row (Barbell)
2
8 Reps
RPE 6
3
Seated Hamstring Curl
2
8 Reps
RPE 6
4
Bench Press (Dumbbell)
2
10 Reps
RPE 6
5
Lateral Raise (Cable)
2
15 Reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 Reps
RPE 6-7
2
Bent Over Row (Barbell)
3
8 Reps
RPE 6-7
3
Seated Hamstring Curl
3
8 Reps
RPE 6-7
4
Bench Press (Dumbbell)
3
10 Reps
RPE 6-7
5
Lateral Raise (Cable)
3
15 Reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 Reps
RPE 7
2
Bent Over Row (Barbell)
3
8 Reps
RPE 7
3
Seated Hamstring Curl
3
8 Reps
RPE 7
4
Bench Press (Dumbbell)
3
10 Reps
RPE 6-7
5
Lateral Raise (Cable)
3
15 Reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 Reps
RPE 7
2
Bent Over Row (Barbell)
4
8 Reps
RPE 7
3
Seated Hamstring Curl
3
8 Reps
RPE 7
4
Bench Press (Dumbbell)
3
10 Reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
10 Reps
RPE 7
6
Lateral Raise (Cable)
3
12 Reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 Reps
RPE 7
2
Bent Over Row (Barbell)
4
8 Reps
RPE 7
3
Seated Hamstring Curl
4
8 Reps
RPE 7
4
Bench Press (Dumbbell)
4
10 Reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
10 Reps
RPE 7
6
Lateral Raise (Cable)
3
12 Reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 Reps
RPE 7
2
Bent Over Row (Barbell)
4
8 Reps
RPE 7
3
Seated Hamstring Curl
4
8 Reps
RPE 7
4
Bench Press (Dumbbell)
4
10 Reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
10 Reps
RPE 7
6
Lateral Raise (Cable)
3
12 Reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 Reps
RPE 8
2
Bent Over Row (Barbell)
4
8 Reps
RPE 8
3
Seated Hamstring Curl
4
8 Reps
RPE 8
4
Bench Press (Dumbbell)
4
10 Reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10 Reps
RPE 8
6
Lateral Raise (Cable)
3
12 Reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 Reps
RPE 8
2
Bent Over Row (Barbell)
4
8 Reps
RPE 8
3
Seated Hamstring Curl
4
8 Reps
RPE 8
4
Bench Press (Dumbbell)
4
10 Reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10 Reps
RPE 8
6
Lateral Raise (Cable)
3
12 Reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 Reps
RPE 8
2
Bent Over Row (Barbell)
4
8 Reps
RPE 8
3
Seated Hamstring Curl
4
8 Reps
RPE 8
4
Bench Press (Dumbbell)
4
10 Reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10 Reps
RPE 8
6
Lateral Raise (Cable)
3
12 Reps
RPE 8
What People Are Saying(24 ratings)
Only ratings with written feedback are displayed here.
4.00/ 5
Nick C.Age 41, Man
24 days ago
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Significant modifications
It's a good beginner program. I'm 40 and have been an athlete most of my life. Due to an injury and having a kid, I've taken almost a year off of working out. I know, I'm making excuses. I simply lacked motivation. That aside, this is a good macro movement beginner routine. There simply wasn't enough arm, core, and lower leg engagement. So, I added all of the above to each day.
Ahmed SiddigAge 31, Man
2 months ago
2 weeks complete
1 year of prior experience
Less than expected strength gains
Less than expected muscle gains
Marginal modifications
It’s a good program, but I just noticed that it doesn’t include any biceps exercises, which is weird. But overall, it’s a descent program.