Ant big program

Unleash your strength with the Ant Big Program, a comprehensive 2-week training plan designed for serious lifters. Committing to 6 days a week, you'll tackle a variety of exercises including barbell squats, bench presses, and machine leg presses, focusing on building muscle and enhancing overall fitness. Each session is meticulously crafted to challenge your limits and promote growth, ensuring you maximize your gains in just 14 days. Equip yourself with a full gym and get ready to transform your physique!

42 y.o, 3 years in training. 6'2, 240, long limbs, wide torso, small arms.
Bussy life.

Squat has great carryover to deadlift, and rows build upper body. so, based on my age and lagging body parts,  i chose  SQ/Row combination and back off a little bit from fun but very taxing deadlift.
Back can handle more than we think and i hit my back hard and often. 
Benching, arm work and all that happy horses*it is something i hate but there is no way around it. It must be done often with reasonable volume. Intensity may go lower, but frequency is crucial.
Chase reps, not weight increase for first 6 weeks.

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Week 1

Week 2

Squat (Barbell)

Good Morning

Leg Press

Back Extension

Bench Press (Barbell)

Chest Supported Row (Dumbbell)

Incline Bench Press (Dumbbell)

Deadlift (Barbell)

Barbell Row

Pull-Up (Weighted)

Incline Bench Press (Barbell)

Overhead Press (Barbell)

Glute-Ham Raise

Walking Lunge

Standing Behind Neck Shoulder Press (Barbell)

Lateral Raise (Dumbbell)

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