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Big Dog's Beast Factory Regimine

by Ben C.
2 athletes joined

Program Description

Get Beastly

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 29, 2024 05:39
  • Last Edited
    Jun 18, 2025 10:14

Summary

Unleash your inner beast with the Big Dog's Beast Factory Regimen, a focused 3-week program designed for serious lifters looking to build strength and muscle. Training three times a week, you’ll tackle a variety of exercises including Dumbbell Bench Press, Goblet Squats, and Seated Rows, ensuring a comprehensive workout that targets all major muscle groups. Each session is crafted to maximize intensity and results, making every rep count. Equip your garage gym and get ready to transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Abs
14.5%
Quadriceps
11.2%
Glutes
11.2%
Hamstrings
11.2%
Triceps
10.7%
Upper Back
10.1%
Biceps
6%
Lats
5.4%
Lower Back
4.5%
Front Delts
4%
Chest
3.4%
Middle Delts
3.4%
Rear Delts
2.7%
Adductors
1.1%
Forearms
0.7%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
15-20 reps
15-25 reps
-
-
2
Goblet Squat
4
1
10-15 reps
10-25 reps
-
-
3
Seated Row (Cable)
2
1
15-20 reps
15-25 reps
-
-
4
Tricep Pushdown (Cable)
2
1
15-20 reps
15-25 reps
-
-
5
Wall Press Dead Bug
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
15-20 reps
15-25 reps
-
-
2
Goblet Squat
4
1
10-15 reps
10-25 reps
-
-
3
Seated Row (Cable)
2
1
15-20 reps
15-25 reps
-
-
4
Tricep Pushdown (Cable)
2
1
15-20 reps
15-25 reps
-
-
5
Wall Press Dead Bug
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
15-20 reps
15-25 reps
-
-
2
Goblet Squat
4
1
10-15 reps
10-25 reps
-
-
3
Seated Row (Cable)
2
1
15-20 reps
15-25 reps
-
-
4
Tricep Pushdown (Cable)
2
1
15-20 reps
15-25 reps
-
-
5
Wall Press Dead Bug
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
15-20 reps
15-25 reps
-
-
2
Romanian Deadlift (Dumbbell)
4
1
10-15 reps
10-25 reps
-
-
3
Seated Row (Cable)
2
1
15-20 reps
15-25 reps
-
-
4
Bicep Curl (Cable)
2
1
15-20 reps
15-25 reps
-
-
5
Bird Dog
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
15-20 reps
15-25 reps
-
-
2
Romanian Deadlift (Dumbbell)
4
1
10-15 reps
10-25 reps
-
-
3
Seated Row (Cable)
2
1
15-20 reps
15-25 reps
-
-
4
Bicep Curl (Cable)
2
1
15-20 reps
15-25 reps
-
-
5
Bird Dog
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
15-20 reps
15-25 reps
-
-
2
Romanian Deadlift (Dumbbell)
4
1
10-15 reps
10-25 reps
-
-
3
Seated Row (Cable)
2
1
15-20 reps
15-25 reps
-
-
4
Bicep Curl (Cable)
2
1
15-20 reps
15-25 reps
-
-
5
Bird Dog
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
1
10-15 reps
10-20 reps
-
-
2
Tricep Extension (Cable)
2
1
10-15 reps
10-25 reps
-
-
3
Face Pull
3
20-25 reps
-
4
Plank
3
60 mins
-
5
Decline Sit Up (Bodyweight)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
1
10-15 reps
10-20 reps
-
-
2
Tricep Extension (Cable)
2
1
10-15 reps
10-25 reps
-
-
3
Face Pull
3
20-25 reps
-
4
Plank
3
60 mins
-
5
Decline Sit Up (Bodyweight)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
1
10-15 reps
10-20 reps
-
-
2
Tricep Extension (Cable)
2
1
10-15 reps
10-25 reps
-
-
3
Face Pull
3
20-25 reps
-
4
Plank
3
60 mins
-
5
Decline Sit Up (Bodyweight)
3
10-15 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-25 Reps
-
-
2
Goblet Squat
4 Sets
1 Set
10-15 Reps
10-25 Reps
-
-
3
Seated Row (Cable)
2 Sets
1 Set
15-20 Reps
15-25 Reps
-
-
4
Tricep Pushdown (Cable)
2 Sets
1 Set
15-20 Reps
15-25 Reps
-
-
5
Wall Press Dead Bug
3 Sets
15-20 Reps
-
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-25 Reps
-
-
2
Romanian Deadlift (Dumbbell)
4 Sets
1 Set
10-15 Reps
10-25 Reps
-
-
3
Seated Row (Cable)
2 Sets
1 Set
15-20 Reps
15-25 Reps
-
-
4
Bicep Curl (Cable)
2 Sets
1 Set
15-20 Reps
15-25 Reps
-
-
5
Bird Dog
3 Sets
15-20 Reps
-
Day 3
1
Bulgarian Split Squat (Dumbbell)
4 Sets
1 Set
10-15 Reps
10-20 Reps
-
-
2
Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-25 Reps
-
-
3
Face Pull
3 Sets
20-25 Reps
-
4
Plank
3 Sets
60 mins
-
5
Decline Sit Up (Bodyweight)
3 Sets
10-15 Reps
-