Big Dog Training

The purpose of this program is to help you build strength and muscle through a structured 2-week cycle that gradually increases the weight lifted while reducing reps in reserve (RIR). This approach allows you to progressively challenge your muscles, improve your lifting technique, and prepare your body to safely and effectively reach a new one-rep max (1RM) by the end of the cycle. The program also ensures balanced muscle development and joint health by incorporating a variety of exercises, including mobility work and abs, making it comprehensive for both strength and hypertrophy.

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Week 1

Week 2

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Leg Curl

Seated Calf Raise

Hanging Leg Raise

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Bent Over Row (Barbell)

Rear Delt Fly (Cable)

Bicep Curl (Dumbbell)

Deadlift (Barbell)

Front Squat (Barbell)

Leg Extension

Overhead Press (Barbell)

Dip (Weighted)

Upright Row (Dumbbell)

Lat Pulldown

Hammer Curl

Pull-Up (Weighted)

Squat (Paused)

Bench Press (Paused)

Sumo Deadlift (Barbell)

Chest Fly (Cable)

One Arm Lateral Raise (Cable)

Cable Crunch

Box Squat (Barbell)

Deadlift (Deficit)

Bench Press (Close Grip)

Incline Bench Press (Barbell)

Single Arm Row (Dumbbell)

Lateral Raise (Dumbbell)

Sissy Squat

Seated Shoulder Press (Dumbbell)

Seated Row (Cable)

Face Pull

Preacher Curl (Barbell)

Zercher Squat (Barbell)

Plank

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