Program Description
get big nigga
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout10 minutes
- CreatedJun 09, 2024 07:53
- Last EditedJun 18, 2025 10:41

Summary
Unleash your potential with the "Get Big Son" program, a comprehensive 12-week journey designed for serious lifters ready to pack on muscle. With five days of targeted training each week, you'll engage in a variety of compound and isolation exercises that focus on all major muscle groups, including chest, back, arms, and more. Expect to push your limits with proven lifts like the Bench Press and Bent Over Row, ensuring steady gains and improved strength. Equip yourself with a full gym and get ready to transform your physique!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lat Pulldown
3
5 reps
-
4
Seated Row (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
7
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lat Pulldown
3
5 reps
-
4
Seated Row (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
7
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lat Pulldown
3
5 reps
-
4
Seated Row (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
7
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lat Pulldown
3
5 reps
-
4
Seated Row (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
7
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lat Pulldown
3
5 reps
-
4
Seated Row (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
7
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lat Pulldown
3
5 reps
-
4
Seated Row (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
7
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lat Pulldown
3
5 reps
-
4
Seated Row (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
7
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lat Pulldown
3
5 reps
-
4
Seated Row (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
7
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lat Pulldown
3
5 reps
-
4
Seated Row (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
7
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lat Pulldown
3
5 reps
-
4
Seated Row (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
7
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lat Pulldown
3
5 reps
-
4
Seated Row (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
7
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lat Pulldown
3
5 reps
-
4
Seated Row (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
7
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Leg Press
3
7 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Leg Press
3
7 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Leg Press
3
7 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Leg Press
3
7 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Leg Press
3
7 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Leg Press
3
7 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Leg Press
3
7 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Leg Press
3
7 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Leg Press
3
7 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Leg Press
3
7 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Leg Press
3
7 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Leg Press
3
7 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Lateral Raise (Machine)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Plank
3
60 secs
-
6
Russian Twist
3
20 reps
-
7
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Lateral Raise (Machine)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Plank
3
60 secs
-
6
Russian Twist
3
20 reps
-
7
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Lateral Raise (Machine)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Plank
3
60 secs
-
6
Russian Twist
3
20 reps
-
7
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Lateral Raise (Machine)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Plank
3
60 secs
-
6
Russian Twist
3
20 reps
-
7
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Lateral Raise (Machine)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Plank
3
60 secs
-
6
Russian Twist
3
20 reps
-
7
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Lateral Raise (Machine)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Plank
3
60 secs
-
6
Russian Twist
3
20 reps
-
7
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Lateral Raise (Machine)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Plank
3
60 secs
-
6
Russian Twist
3
20 reps
-
7
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Lateral Raise (Machine)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Plank
3
60 secs
-
6
Russian Twist
3
20 reps
-
7
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Lateral Raise (Machine)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Plank
3
60 secs
-
6
Russian Twist
3
20 reps
-
7
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Lateral Raise (Machine)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Plank
3
60 secs
-
6
Russian Twist
3
20 reps
-
7
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Lateral Raise (Machine)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Plank
3
60 secs
-
6
Russian Twist
3
20 reps
-
7
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Lateral Raise (Machine)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Plank
3
60 secs
-
6
Russian Twist
3
20 reps
-
7
Run
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Push Up
3
15 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Run
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Push Up
3
15 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Run
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Push Up
3
15 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Run
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Push Up
3
15 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Run
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Push Up
3
15 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Run
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Push Up
3
15 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Run
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Push Up
3
15 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Run
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Push Up
3
15 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Run
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Push Up
3
15 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Run
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Push Up
3
15 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Run
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Push Up
3
15 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Run
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Push Up
3
15 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Run
1
60 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
6 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
8 Reps
-
3
Pec Fly (Dumbbell)3 Sets
6 Reps
-
4
Tricep Pushdown (Cable)3 Sets
10 Reps
-
5
Run1 Set
60 mins
-
Day 2
1
Bent Over Row (Barbell)3 Sets
5 Reps
-
2
Wide Grip Pull-Up3 Sets
10 Reps
-
3
Lat Pulldown3 Sets
5 Reps
-
4
Seated Row (Cable)3 Sets
5 Reps
-
5
Bicep Curl (Barbell)3 Sets
8 Reps
-
6
Hammer Curl3 Sets
8 Reps
-
7
Run1 Set
60 mins
-
Day 3
1
Squat (Bodyweight)3 Sets
8 Reps
-
2
Leg Press3 Sets
7 Reps
-
3
Leg Curl3 Sets
10 Reps
-
4
Leg Extension3 Sets
10 Reps
-
5
Standing Calf Raise3 Sets
15 Reps
-
6
Run1 Set
60 mins
-
Day 4
1
Seated Shoulder Press (Dumbbell)3 Sets
5 Reps
-
2
Lateral Raise (Machine)3 Sets
10 Reps
-
3
Front Raise3 Sets
10 Reps
-
4
Rear Delt Fly (Dumbbell)3 Sets
10 Reps
-
5
Plank3 Sets
60 secs
-
6
Russian Twist3 Sets
20 Reps
-
7
Run1 Set
60 mins
-
Day 5
1
Deadlift (Barbell)3 Sets
8 Reps
-
2
Wide Grip Pull-Up3 Sets
10 Reps
-
3
Push Up3 Sets
15 Reps
-
4
Kettlebell Swing3 Sets
15 Reps
-
5
Lunge (Dumbbell)3 Sets
10 Reps
-
6
Run1 Set
60 mins
-