Program Description
Be a big boy
Program Overview
- LevelIntermediate
- GoalAthletics, Bodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedJul 08, 2024 02:51
- Last EditedOct 07, 2024 03:13
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
60%
2
Romanian Deadlift (Barbell)
1
AMRAP
60%
3
Lunge (Dumbbell)
1
12-15 reps
4
Leg Extension
1
10-15 reps
RPE 6
5
Standing Calf Raise
1
AMRAP
RPE 6
6
Seated Calf Raise
1
AMRAP
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
60%
2
Romanian Deadlift (Barbell)
1
AMRAP
60%
3
Lunge (Dumbbell)
1
12-15 reps
4
Leg Extension
1
10-15 reps
RPE 6
5
Standing Calf Raise
1
AMRAP
RPE 6
6
Seated Calf Raise
1
AMRAP
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
60%
2
Romanian Deadlift (Barbell)
1
AMRAP
60%
3
Lunge (Dumbbell)
1
12-15 reps
4
Leg Extension
1
10-15 reps
RPE 6
5
Standing Calf Raise
1
AMRAP
RPE 6
6
Seated Calf Raise
1
AMRAP
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
60%
2
Romanian Deadlift (Barbell)
1
AMRAP
60%
3
Lunge (Dumbbell)
1
12-15 reps
4
Leg Extension
1
10-15 reps
RPE 6
5
Standing Calf Raise
1
AMRAP
RPE 6
6
Seated Calf Raise
1
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Incline Bench Press (Dumbbell)
1
12-15 reps
RPE 6
4
Deficit Push Up
1
AMRAP
5
Seated Row (Cable)
3
10-12 reps
6
Lat Pulldown
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Incline Bench Press (Dumbbell)
1
12-15 reps
RPE 6
4
Deficit Push Up
1
AMRAP
5
Seated Row (Cable)
3
10-12 reps
6
Lat Pulldown
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Incline Bench Press (Dumbbell)
1
12-15 reps
RPE 6
4
Deficit Push Up
1
AMRAP
5
Seated Row (Cable)
3
10-12 reps
6
Lat Pulldown
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Incline Bench Press (Dumbbell)
1
12-15 reps
RPE 6
4
Deficit Push Up
1
AMRAP
5
Seated Row (Cable)
3
10-12 reps
6
Lat Pulldown
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12-15 reps
2
Face Pull
1
15-20 reps
3
Front Raise
1
12-15 reps
4
Reverse Pec Deck
1
12-15 reps
5
Lateral Raise (Cable)
1
12-15 reps
6
Lateral Raise (Dumbbell)
1
12-15 reps
7
V-Handle Tricep Pushdown (Cable)
1
12-15 reps
8
Bicep Curl (Cable)
1
12-15 reps
9
Overhead Tricep Extension (Cable)
1
12-15 reps
10
Preacher Curl (Dumbbell)
1
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12-15 reps
2
Face Pull
1
15-20 reps
3
Front Raise
1
12-15 reps
4
Reverse Pec Deck
1
12-15 reps
5
Lateral Raise (Cable)
1
12-15 reps
6
Lateral Raise (Dumbbell)
1
12-15 reps
7
V-Handle Tricep Pushdown (Cable)
1
12-15 reps
8
Bicep Curl (Cable)
1
12-15 reps
9
Overhead Tricep Extension (Cable)
1
12-15 reps
10
Preacher Curl (Dumbbell)
1
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12-15 reps
2
Face Pull
1
15-20 reps
3
Front Raise
1
12-15 reps
4
Reverse Pec Deck
1
12-15 reps
5
Lateral Raise (Cable)
1
12-15 reps
6
Lateral Raise (Dumbbell)
1
12-15 reps
7
V-Handle Tricep Pushdown (Cable)
1
12-15 reps
8
Bicep Curl (Cable)
1
12-15 reps
9
Overhead Tricep Extension (Cable)
1
12-15 reps
10
Preacher Curl (Dumbbell)
1
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12-15 reps
2
Face Pull
1
15-20 reps
3
Front Raise
1
12-15 reps
4
Reverse Pec Deck
1
12-15 reps
5
Lateral Raise (Cable)
1
12-15 reps
6
Lateral Raise (Dumbbell)
1
12-15 reps
7
V-Handle Tricep Pushdown (Cable)
1
12-15 reps
8
Bicep Curl (Cable)
1
12-15 reps
9
Overhead Tricep Extension (Cable)
1
12-15 reps
10
Preacher Curl (Dumbbell)
1
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
2
Leg Press
1
12-15 reps
RPE 6
3
Leg Curl
1
AMRAP
RPE 6
4
Standing Calf Raise
1
AMRAP
RPE 6
5
Seated Calf Raise
1
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
2
Leg Press
1
12-15 reps
RPE 6
3
Leg Curl
1
AMRAP
RPE 6
4
Standing Calf Raise
1
AMRAP
RPE 6
5
Seated Calf Raise
1
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
2
Leg Press
1
12-15 reps
RPE 6
3
Leg Curl
1
AMRAP
RPE 6
4
Standing Calf Raise
1
AMRAP
RPE 6
5
Seated Calf Raise
1
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
2
Leg Press
1
12-15 reps
RPE 6
3
Leg Curl
1
AMRAP
RPE 6
4
Standing Calf Raise
1
AMRAP
RPE 6
5
Seated Calf Raise
1
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
2
Lat Pulldown
1
3
Chest Supported Row (Dumbbell)
1
4
Incline Bench Press (Barbell)
3
12-15 reps
5
Chest Fly (Cable)
1
6
Deficit Push Up
1
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
2
Lat Pulldown
1
3
Chest Supported Row (Dumbbell)
1
4
Incline Bench Press (Barbell)
3
12-15 reps
5
Chest Fly (Cable)
1
6
Deficit Push Up
1
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
2
Lat Pulldown
1
3
Chest Supported Row (Dumbbell)
1
4
Incline Bench Press (Barbell)
3
12-15 reps
5
Chest Fly (Cable)
1
6
Deficit Push Up
1
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
2
Lat Pulldown
1
3
Chest Supported Row (Dumbbell)
1
4
Incline Bench Press (Barbell)
3
12-15 reps
5
Chest Fly (Cable)
1
6
Deficit Push Up
1
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
Skull Crusher
1
3
Preacher Curl (Dumbbell)
1
4
Tricep Pushdown (Cable)
1
5
Upright Row (Barbell)
1
6
Reverse Pec Deck
1
7
Lateral Raise (Dumbbell)
1
8
Front Raise
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
Skull Crusher
1
3
Preacher Curl (Dumbbell)
1
4
Tricep Pushdown (Cable)
1
5
Upright Row (Barbell)
1
6
Reverse Pec Deck
1
7
Lateral Raise (Dumbbell)
1
8
Front Raise
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
Skull Crusher
1
3
Preacher Curl (Dumbbell)
1
4
Tricep Pushdown (Cable)
1
5
Upright Row (Barbell)
1
6
Reverse Pec Deck
1
7
Lateral Raise (Dumbbell)
1
8
Front Raise
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
Skull Crusher
1
3
Preacher Curl (Dumbbell)
1
4
Tricep Pushdown (Cable)
1
5
Upright Row (Barbell)
1
6
Reverse Pec Deck
1
7
Lateral Raise (Dumbbell)
1
8
Front Raise
1
Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Barbell)3 Sets
6 Reps
65%
2
Bench Press (Barbell)1 Set
AMRAP
65%
3
Incline Bench Press (Dumbbell)1 Set
12-15 Reps
@6
4
Deficit Push Up1 Set
AMRAP
5
Seated Row (Cable)3 Sets
10-12 Reps
6
Lat Pulldown1 Set
AMRAP
Day 3
1
Overhead Press (Barbell)3 Sets
12-15 Reps
2
Face Pull1 Set
15-20 Reps
3
Front Raise1 Set
12-15 Reps
4
Reverse Pec Deck1 Set
12-15 Reps
5
Lateral Raise (Cable)1 Set
12-15 Reps
6
Lateral Raise (Dumbbell)1 Set
12-15 Reps
7
V-Handle Tricep Pushdown (Cable)1 Set
12-15 Reps
8
Bicep Curl (Cable)1 Set
12-15 Reps
9
Overhead Tricep Extension (Cable)1 Set
12-15 Reps
10
Preacher Curl (Dumbbell)1 Set
12-15 Reps
Day 4
1
Bulgarian Split Squat (Dumbbell)3 Sets
10-12 Reps
2
Leg Press1 Set
12-15 Reps
@6
3
Leg Curl1 Set
AMRAP
@6
4
Standing Calf Raise1 Set
AMRAP
@6
5
Seated Calf Raise1 Set
AMRAP
@6
Day 5
1
Chin-Up (Weighted)3 Sets
2
Lat Pulldown1 Set
3
Chest Supported Row (Dumbbell)1 Set
4
Incline Bench Press (Barbell)3 Sets
12-15 Reps
5
Chest Fly (Cable)1 Set
6
Deficit Push Up1 Set
AMRAP
Day 6
1
Bicep Curl (Dumbbell)1 Set
2
Skull Crusher1 Set
3
Preacher Curl (Dumbbell)1 Set
4
Tricep Pushdown (Cable)1 Set
5
Upright Row (Barbell)1 Set
6
Reverse Pec Deck1 Set
7
Lateral Raise (Dumbbell)1 Set
8
Front Raise1 Set
Day 1
1
Romanian Deadlift (Barbell)3 Sets
6 Reps
60%
2
Romanian Deadlift (Barbell)1 Set
AMRAP
60%
3
Lunge (Dumbbell)1 Set
12-15 Reps
4
Leg Extension1 Set
10-15 Reps
@6
5
Standing Calf Raise1 Set
AMRAP
@6
6
Seated Calf Raise1 Set
AMRAP
@6