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get big son
by lol haha
1 athletes joined
Program Description
get big nigga
Program Overview
Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
10 minutes
Created
Jun 09, 2024 07:53
Last Edited
Jun 09, 2024 08:23
down_app
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
Run
1 Set
60 mins
Day 2
1
Bent Over Row (Barbell)
3 Sets
5 Reps
2
Wide Grip Pull-Up
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
5 Reps
4
Seated Row (Cable)
3 Sets
5 Reps
5
Bicep Curl (Barbell)
3 Sets
8 Reps
6
Hammer Curl
3 Sets
8 Reps
7
Run
1 Set
60 mins
Day 3
1
Squat (Bodyweight)
3 Sets
8 Reps
2
Leg Press
3 Sets
7 Reps
3
Leg Curl
3 Sets
10 Reps
4
Leg Extension
3 Sets
10 Reps
5
Standing Calf Raise
3 Sets
15 Reps
6
Run
1 Set
60 mins
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
2
Lateral Raise (Machine)
3 Sets
10 Reps
3
Front Raise
3 Sets
10 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Plank
3 Sets
60 secs
6
Russian Twist
3 Sets
20 Reps
7
Run
1 Set
60 mins
Day 5
1
Deadlift (Barbell)
3 Sets
8 Reps
2
Wide Grip Pull-Up
3 Sets
10 Reps
3
Push Up
3 Sets
15 Reps
4
Kettlebell Swing
3 Sets
15 Reps
5
Lunge (Dumbbell)
3 Sets
10 Reps
6
Run
1 Set
60 mins
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
Run
1 Set
60 mins
Day 2
1
Bent Over Row (Barbell)
3 Sets
5 Reps
2
Wide Grip Pull-Up
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
5 Reps
4
Seated Row (Cable)
3 Sets
5 Reps
5
Bicep Curl (Barbell)
3 Sets
8 Reps
6
Hammer Curl
3 Sets
8 Reps
7
Run
1 Set
60 mins
Day 3
1
Squat (Bodyweight)
3 Sets
8 Reps
2
Leg Press
3 Sets
7 Reps
3
Leg Curl
3 Sets
10 Reps
4
Leg Extension
3 Sets
10 Reps
5
Standing Calf Raise
3 Sets
15 Reps
6
Run
1 Set
60 mins
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
2
Lateral Raise (Machine)
3 Sets
10 Reps
3
Front Raise
3 Sets
10 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Plank
3 Sets
60 secs
6
Russian Twist
3 Sets
20 Reps
7
Run
1 Set
60 mins
Day 5
1
Deadlift (Barbell)
3 Sets
8 Reps
2
Wide Grip Pull-Up
3 Sets
10 Reps
3
Push Up
3 Sets
15 Reps
4
Kettlebell Swing
3 Sets
15 Reps
5
Lunge (Dumbbell)
3 Sets
10 Reps
6
Run
1 Set
60 mins
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
Run
1 Set
60 mins
Day 2
1
Bent Over Row (Barbell)
3 Sets
5 Reps
2
Wide Grip Pull-Up
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
5 Reps
4
Seated Row (Cable)
3 Sets
5 Reps
5
Bicep Curl (Barbell)
3 Sets
8 Reps
6
Hammer Curl
3 Sets
8 Reps
7
Run
1 Set
60 mins
Day 3
1
Squat (Bodyweight)
3 Sets
8 Reps
2
Leg Press
3 Sets
7 Reps
3
Leg Curl
3 Sets
10 Reps
4
Leg Extension
3 Sets
10 Reps
5
Standing Calf Raise
3 Sets
15 Reps
6
Run
1 Set
60 mins
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
2
Lateral Raise (Machine)
3 Sets
10 Reps
3
Front Raise
3 Sets
10 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Plank
3 Sets
60 secs
6
Russian Twist
3 Sets
20 Reps
7
Run
1 Set
60 mins
Day 5
1
Deadlift (Barbell)
3 Sets
8 Reps
2
Wide Grip Pull-Up
3 Sets
10 Reps
3
Push Up
3 Sets
15 Reps
4
Kettlebell Swing
3 Sets
15 Reps
5
Lunge (Dumbbell)
3 Sets
10 Reps
6
Run
1 Set
60 mins
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
Run
1 Set
60 mins
Day 2
1
Bent Over Row (Barbell)
3 Sets
5 Reps
2
Wide Grip Pull-Up
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
5 Reps
4
Seated Row (Cable)
3 Sets
5 Reps
5
Bicep Curl (Barbell)
3 Sets
8 Reps
6
Hammer Curl
3 Sets
8 Reps
7
Run
1 Set
60 mins
Day 3
1
Squat (Bodyweight)
3 Sets
8 Reps
2
Leg Press
3 Sets
7 Reps
3
Leg Curl
3 Sets
10 Reps
4
Leg Extension
3 Sets
10 Reps
5
Standing Calf Raise
3 Sets
15 Reps
6
Run
1 Set
60 mins
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
2
Lateral Raise (Machine)
3 Sets
10 Reps
3
Front Raise
3 Sets
10 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Plank
3 Sets
60 secs
6
Russian Twist
3 Sets
20 Reps
7
Run
1 Set
60 mins
Day 5
1
Deadlift (Barbell)
3 Sets
8 Reps
2
Wide Grip Pull-Up
3 Sets
10 Reps
3
Push Up
3 Sets
15 Reps
4
Kettlebell Swing
3 Sets
15 Reps
5
Lunge (Dumbbell)
3 Sets
10 Reps
6
Run
1 Set
60 mins
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
Run
1 Set
60 mins
Day 2
1
Bent Over Row (Barbell)
3 Sets
5 Reps
2
Wide Grip Pull-Up
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
5 Reps
4
Seated Row (Cable)
3 Sets
5 Reps
5
Bicep Curl (Barbell)
3 Sets
8 Reps
6
Hammer Curl
3 Sets
8 Reps
7
Run
1 Set
60 mins
Day 3
1
Squat (Bodyweight)
3 Sets
8 Reps
2
Leg Press
3 Sets
7 Reps
3
Leg Curl
3 Sets
10 Reps
4
Leg Extension
3 Sets
10 Reps
5
Standing Calf Raise
3 Sets
15 Reps
6
Run
1 Set
60 mins
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
2
Lateral Raise (Machine)
3 Sets
10 Reps
3
Front Raise
3 Sets
10 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Plank
3 Sets
60 secs
6
Russian Twist
3 Sets
20 Reps
7
Run
1 Set
60 mins
Day 5
1
Deadlift (Barbell)
3 Sets
8 Reps
2
Wide Grip Pull-Up
3 Sets
10 Reps
3
Push Up
3 Sets
15 Reps
4
Kettlebell Swing
3 Sets
15 Reps
5
Lunge (Dumbbell)
3 Sets
10 Reps
6
Run
1 Set
60 mins
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
Run
1 Set
60 mins
Day 2
1
Bent Over Row (Barbell)
3 Sets
5 Reps
2
Wide Grip Pull-Up
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
5 Reps
4
Seated Row (Cable)
3 Sets
5 Reps
5
Bicep Curl (Barbell)
3 Sets
8 Reps
6
Hammer Curl
3 Sets
8 Reps
7
Run
1 Set
60 mins
Day 3
1
Squat (Bodyweight)
3 Sets
8 Reps
2
Leg Press
3 Sets
7 Reps
3
Leg Curl
3 Sets
10 Reps
4
Leg Extension
3 Sets
10 Reps
5
Standing Calf Raise
3 Sets
15 Reps
6
Run
1 Set
60 mins
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
2
Lateral Raise (Machine)
3 Sets
10 Reps
3
Front Raise
3 Sets
10 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Plank
3 Sets
60 secs
6
Russian Twist
3 Sets
20 Reps
7
Run
1 Set
60 mins
Day 5
1
Deadlift (Barbell)
3 Sets
8 Reps
2
Wide Grip Pull-Up
3 Sets
10 Reps
3
Push Up
3 Sets
15 Reps
4
Kettlebell Swing
3 Sets
15 Reps
5
Lunge (Dumbbell)
3 Sets
10 Reps
6
Run
1 Set
60 mins
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
Run
1 Set
60 mins
Day 2
1
Bent Over Row (Barbell)
3 Sets
5 Reps
2
Wide Grip Pull-Up
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
5 Reps
4
Seated Row (Cable)
3 Sets
5 Reps
5
Bicep Curl (Barbell)
3 Sets
8 Reps
6
Hammer Curl
3 Sets
8 Reps
7
Run
1 Set
60 mins
Day 3
1
Squat (Bodyweight)
3 Sets
8 Reps
2
Leg Press
3 Sets
7 Reps
3
Leg Curl
3 Sets
10 Reps
4
Leg Extension
3 Sets
10 Reps
5
Standing Calf Raise
3 Sets
15 Reps
6
Run
1 Set
60 mins
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
2
Lateral Raise (Machine)
3 Sets
10 Reps
3
Front Raise
3 Sets
10 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Plank
3 Sets
60 secs
6
Russian Twist
3 Sets
20 Reps
7
Run
1 Set
60 mins
Day 5
1
Deadlift (Barbell)
3 Sets
8 Reps
2
Wide Grip Pull-Up
3 Sets
10 Reps
3
Push Up
3 Sets
15 Reps
4
Kettlebell Swing
3 Sets
15 Reps
5
Lunge (Dumbbell)
3 Sets
10 Reps
6
Run
1 Set
60 mins
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
Run
1 Set
60 mins
Day 2
1
Bent Over Row (Barbell)
3 Sets
5 Reps
2
Wide Grip Pull-Up
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
5 Reps
4
Seated Row (Cable)
3 Sets
5 Reps
5
Bicep Curl (Barbell)
3 Sets
8 Reps
6
Hammer Curl
3 Sets
8 Reps
7
Run
1 Set
60 mins
Day 3
1
Squat (Bodyweight)
3 Sets
8 Reps
2
Leg Press
3 Sets
7 Reps
3
Leg Curl
3 Sets
10 Reps
4
Leg Extension
3 Sets
10 Reps
5
Standing Calf Raise
3 Sets
15 Reps
6
Run
1 Set
60 mins
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
2
Lateral Raise (Machine)
3 Sets
10 Reps
3
Front Raise
3 Sets
10 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Plank
3 Sets
60 secs
6
Russian Twist
3 Sets
20 Reps
7
Run
1 Set
60 mins
Day 5
1
Deadlift (Barbell)
3 Sets
8 Reps
2
Wide Grip Pull-Up
3 Sets
10 Reps
3
Push Up
3 Sets
15 Reps
4
Kettlebell Swing
3 Sets
15 Reps
5
Lunge (Dumbbell)
3 Sets
10 Reps
6
Run
1 Set
60 mins
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
Run
1 Set
60 mins
Day 2
1
Bent Over Row (Barbell)
3 Sets
5 Reps
2
Wide Grip Pull-Up
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
5 Reps
4
Seated Row (Cable)
3 Sets
5 Reps
5
Bicep Curl (Barbell)
3 Sets
8 Reps
6
Hammer Curl
3 Sets
8 Reps
7
Run
1 Set
60 mins
Day 3
1
Squat (Bodyweight)
3 Sets
8 Reps
2
Leg Press
3 Sets
7 Reps
3
Leg Curl
3 Sets
10 Reps
4
Leg Extension
3 Sets
10 Reps
5
Standing Calf Raise
3 Sets
15 Reps
6
Run
1 Set
60 mins
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
2
Lateral Raise (Machine)
3 Sets
10 Reps
3
Front Raise
3 Sets
10 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Plank
3 Sets
60 secs
6
Russian Twist
3 Sets
20 Reps
7
Run
1 Set
60 mins
Day 5
1
Deadlift (Barbell)
3 Sets
8 Reps
2
Wide Grip Pull-Up
3 Sets
10 Reps
3
Push Up
3 Sets
15 Reps
4
Kettlebell Swing
3 Sets
15 Reps
5
Lunge (Dumbbell)
3 Sets
10 Reps
6
Run
1 Set
60 mins
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
Run
1 Set
60 mins
Day 2
1
Bent Over Row (Barbell)
3 Sets
5 Reps
2
Wide Grip Pull-Up
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
5 Reps
4
Seated Row (Cable)
3 Sets
5 Reps
5
Bicep Curl (Barbell)
3 Sets
8 Reps
6
Hammer Curl
3 Sets
8 Reps
7
Run
1 Set
60 mins
Day 3
1
Squat (Bodyweight)
3 Sets
8 Reps
2
Leg Press
3 Sets
7 Reps
3
Leg Curl
3 Sets
10 Reps
4
Leg Extension
3 Sets
10 Reps
5
Standing Calf Raise
3 Sets
15 Reps
6
Run
1 Set
60 mins
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
2
Lateral Raise (Machine)
3 Sets
10 Reps
3
Front Raise
3 Sets
10 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Plank
3 Sets
60 secs
6
Russian Twist
3 Sets
20 Reps
7
Run
1 Set
60 mins
Day 5
1
Deadlift (Barbell)
3 Sets
8 Reps
2
Wide Grip Pull-Up
3 Sets
10 Reps
3
Push Up
3 Sets
15 Reps
4
Kettlebell Swing
3 Sets
15 Reps
5
Lunge (Dumbbell)
3 Sets
10 Reps
6
Run
1 Set
60 mins
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
Run
1 Set
60 mins
Day 2
1
Bent Over Row (Barbell)
3 Sets
5 Reps
2
Wide Grip Pull-Up
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
5 Reps
4
Seated Row (Cable)
3 Sets
5 Reps
5
Bicep Curl (Barbell)
3 Sets
8 Reps
6
Hammer Curl
3 Sets
8 Reps
7
Run
1 Set
60 mins
Day 3
1
Squat (Bodyweight)
3 Sets
8 Reps
2
Leg Press
3 Sets
7 Reps
3
Leg Curl
3 Sets
10 Reps
4
Leg Extension
3 Sets
10 Reps
5
Standing Calf Raise
3 Sets
15 Reps
6
Run
1 Set
60 mins
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
2
Lateral Raise (Machine)
3 Sets
10 Reps
3
Front Raise
3 Sets
10 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Plank
3 Sets
60 secs
6
Russian Twist
3 Sets
20 Reps
7
Run
1 Set
60 mins
Day 5
1
Deadlift (Barbell)
3 Sets
8 Reps
2
Wide Grip Pull-Up
3 Sets
10 Reps
3
Push Up
3 Sets
15 Reps
4
Kettlebell Swing
3 Sets
15 Reps
5
Lunge (Dumbbell)
3 Sets
10 Reps
6
Run
1 Set
60 mins
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
Run
1 Set
60 mins
Day 2
1
Bent Over Row (Barbell)
3 Sets
5 Reps
2
Wide Grip Pull-Up
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
5 Reps
4
Seated Row (Cable)
3 Sets
5 Reps
5
Bicep Curl (Barbell)
3 Sets
8 Reps
6
Hammer Curl
3 Sets
8 Reps
7
Run
1 Set
60 mins
Day 3
1
Squat (Bodyweight)
3 Sets
8 Reps
2
Leg Press
3 Sets
7 Reps
3
Leg Curl
3 Sets
10 Reps
4
Leg Extension
3 Sets
10 Reps
5
Standing Calf Raise
3 Sets
15 Reps
6
Run
1 Set
60 mins
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
2
Lateral Raise (Machine)
3 Sets
10 Reps
3
Front Raise
3 Sets
10 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Plank
3 Sets
60 secs
6
Russian Twist
3 Sets
20 Reps
7
Run
1 Set
60 mins
Day 5
1
Deadlift (Barbell)
3 Sets
8 Reps
2
Wide Grip Pull-Up
3 Sets
10 Reps
3
Push Up
3 Sets
15 Reps
4
Kettlebell Swing
3 Sets
15 Reps
5
Lunge (Dumbbell)
3 Sets
10 Reps
6
Run
1 Set
60 mins