Anti-Overthinking Big Boi Basics

This is a variation of Alex Bromley‘s beginner program I just adjusted a bit by ordering the exercises differently, because I am a hobby lifter and get more excited to start the day with a press instead of a squat or DL. Focus on the progression, good technique (refer to Jonathan Warren for hypertrophy specific cues) and don’t let your jimmies be rustled if you can’t improve between sessions 100% of the time. 

If you are a notorious program hopper like me, this might help you. Otherwise idk, I just want to be strong to hug my friends very tight and have broad shoulders and back so I look mean. 

Don’t forget to do some mobility before, like shoulder dislocations, lunges, shoulder rotations and Jefferson curls.

Best of luck and push it hard, WAGMI

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Squat (Barbell)

Chin-Up (Bodyweight)

Upright Row (Barbell)

Tricep Pushdown (Cable)

Zercher Squat (Barbell)

Bench Press (Close Grip)

Romanian Deadlift (Barbell)

Arnold Press

Behind-The-Neck Press

Deadlift (Barbell)

Pendlay Row

Preacher Curl (EZ Bar)

Trap Bar Deadlift

Decline Crunch

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