Program Description
Getting Big
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length11 weeks
- Time Per Workout60 minutes
- CreatedJun 30, 2024 05:38
- Last EditedOct 17, 2024 12:02
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
RPE 6
2
Y Raise
3
10-15 reps
RPE 6
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 6
4
Single Arm Row
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
2
Y Raise
3
10-15 reps
RPE 7
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 7
4
Single Arm Row
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
RPE 8
2
Y Raise
3
10-15 reps
RPE 8
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
4
Single Arm Row
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
RPE 9
2
Y Raise
3
10-15 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Single Arm Row
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
RPE 10
2
Y Raise
3
10-15 reps
RPE 10
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
4
Single Arm Row
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
RPE 4
2
Y Raise
3
10-15 reps
RPE 4
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 4
4
Single Arm Row
3
10-15 reps
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
RPE 6
2
Y Raise
3
10-15 reps
RPE 6
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 6
4
Single Arm Row
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
2
Y Raise
3
10-15 reps
RPE 7
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 7
4
Single Arm Row
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
RPE 8
2
Y Raise
3
10-15 reps
RPE 8
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
4
Single Arm Row
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
RPE 9
2
Y Raise
3
10-15 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Single Arm Row
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
RPE 10
2
Y Raise
3
10-15 reps
RPE 10
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
4
Single Arm Row
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 6
2
Hammer Curl
3
10-15 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6
4
Chest Fly (Dumbbell)
3
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7
2
Hammer Curl
3
10-15 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Hammer Curl
3
10-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
2
Hammer Curl
3
10-15 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
2
Hammer Curl
3
10-15 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 4
2
Hammer Curl
3
10-15 reps
RPE 4
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 4
4
Chest Fly (Dumbbell)
3
10-15 reps
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 6
2
Hammer Curl
3
10-15 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6
4
Chest Fly (Dumbbell)
3
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7
2
Hammer Curl
3
10-15 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Hammer Curl
3
10-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
2
Hammer Curl
3
10-15 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
2
Hammer Curl
3
10-15 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12-20 reps
RPE 6
2
Leg Press
3
12-20 reps
RPE 6
3
Squat (Bodyweight)
1
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12-20 reps
RPE 7
2
Leg Press
3
12-20 reps
RPE 7
3
Squat (Bodyweight)
1
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12-20 reps
RPE 8
2
Leg Press
3
12-20 reps
RPE 8
3
Squat (Bodyweight)
1
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12-20 reps
RPE 9
2
Leg Press
3
12-20 reps
RPE 9
3
Squat (Bodyweight)
1
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12-20 reps
RPE 10
2
Leg Press
3
12-20 reps
RPE 10
3
Squat (Bodyweight)
1
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12-20 reps
RPE 4
2
Leg Press
3
12-20 reps
RPE 4
3
Squat (Bodyweight)
1
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12-20 reps
RPE 6
2
Leg Press
3
12-20 reps
RPE 6
3
Squat (Bodyweight)
1
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12-20 reps
RPE 7
2
Leg Press
3
12-20 reps
RPE 7
3
Squat (Bodyweight)
1
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12-20 reps
RPE 8
2
Leg Press
3
12-20 reps
RPE 8
3
Squat (Bodyweight)
1
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12-20 reps
RPE 9
2
Leg Press
3
12-20 reps
RPE 9
3
Squat (Bodyweight)
1
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12-20 reps
RPE 10
2
Leg Press
3
12-20 reps
RPE 10
3
Squat (Bodyweight)
1
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
6-10 reps
RPE 6
2
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 6
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 6
4
Y Raise
3
10-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
6-10 reps
RPE 7
2
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 7
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Y Raise
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
6-10 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 8
4
Y Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
6-10 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 9
4
Y Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
6-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 10
4
Y Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
6-10 reps
RPE 4
2
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 4
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 4
4
Y Raise
3
10-15 reps
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
6-10 reps
RPE 6
2
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 6
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 6
4
Y Raise
3
10-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
6-10 reps
RPE 7
2
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 7
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Y Raise
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
6-10 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 8
4
Y Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
6-10 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 9
4
Y Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
6-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 10
4
Y Raise
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
RPE 6
2
Hammer Curl
3
10-15 reps
RPE 6
3
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 6
4
Chest Fly (Cable)
3
10-15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
RPE 7
2
Hammer Curl
3
10-15 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 7
4
Chest Fly (Cable)
3
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
RPE 8
2
Hammer Curl
3
10-15 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2
Hammer Curl
3
10-15 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 9
4
Chest Fly (Cable)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
RPE 10
2
Hammer Curl
3
10-15 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
4
Chest Fly (Cable)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
RPE 4
2
Hammer Curl
3
10-15 reps
RPE 4
3
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 4
4
Chest Fly (Cable)
3
10-15 reps
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
RPE 6
2
Hammer Curl
3
10-15 reps
RPE 6
3
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 6
4
Chest Fly (Cable)
3
10-15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
RPE 7
2
Hammer Curl
3
10-15 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 7
4
Chest Fly (Cable)
3
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
RPE 8
2
Hammer Curl
3
10-15 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2
Hammer Curl
3
10-15 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 9
4
Chest Fly (Cable)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
RPE 10
2
Hammer Curl
3
10-15 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
4
Chest Fly (Cable)
3
10-15 reps
RPE 10
Week 1
1 / 11 Weeks
Day 1
1
Chest Supported Row (Machine)3 Sets
10-15 Reps
@6
2
Y Raise3 Sets
10-15 Reps
@6
3
Rear Delt Fly (Machine)3 Sets
10-15 Reps
@6
4
Single Arm Row3 Sets
10-15 Reps
@6
Day 2
1
Bicep Curl (Dumbbell)3 Sets
10-15 Reps
@6
2
Hammer Curl3 Sets
10-15 Reps
@6
3
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@6
4
Chest Fly (Dumbbell)3 Sets
10-15 Reps
@6
Day 3
1
Seated Hamstring Curl3 Sets
12-20 Reps
@6
2
Leg Press3 Sets
12-20 Reps
@6
3
Squat (Bodyweight)1 Set
10 Reps
Day 4
1
Lat Prayer3 Sets
6-10 Reps
@6
2
Lat Pulldown (Single Arm)3 Sets
10-15 Reps
@6
3
Chest Supported Row (Machine)3 Sets
10-15 Reps
@6
4
Y Raise3 Sets
10-15 Reps
@6
Day 5
1
Bicep Curl (Cable)3 Sets
10-15 Reps
@6
2
Hammer Curl3 Sets
10-15 Reps
@6
3
Single Arm Tricep Extension (Cable)3 Sets
10-15 Reps
@6
4
Chest Fly (Cable)3 Sets
10-15 Reps
@6