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Bean’s bigger fighter
by Hayden B.
4 athletes joined
Program Description
Bodybuilding focus working up to minor strength peak including one set of ‘athletic’ movements a day to work on weak links in your athletic endeavors The goal is to build muscle as armor and put on mass my goal is to hit 230
Program Overview
Level
Intermediate
Goal
Bodybuilding, Athletics
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Dec 28, 2023 01:36
Last Edited
May 07, 2024 10:27
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Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@9
2
Romanian Deadlift (Barbell)
2 Sets
15 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
2 Sets
15 Reps
@9
4
Lateral Gob Squat
2 Sets
12 Reps
@7
Day 2
1
Bent Over Row (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8.5
@9
2
Pull-Up (Assisted)
2 Sets
15 Reps
@9
3
Dip (Assisted)
2 Sets
12 Reps
@7.5
4
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7.5
5
Russian Twist (Dumbbell)
2 Sets
20 Reps
@7.5
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8.5
@9
2
Overhead Press (Dumbbell)
2 Sets
15 Reps
@9
3
Cable Crossover
2 Sets
15 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@9
5
Pallof Press
2 Sets
12 Reps
@7.5
Day 4
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8.5
@9
2
Walking Lunge (Dumbbell)
2 Sets
15 Reps
@8
3
Hamstring Curl
2 Sets
15 Reps
@9
4
Landmine Twist
2 Sets
12 Reps
@7.5
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@8.5
@9
2
Overhead Press (Barbell)
2 Sets
12 Reps
@9
3
Chest Fly (Cable)
2 Sets
15 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@9
5
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@8.5
6
Tricep Extension (Cable)
2 Sets
15 Reps
@9
7
Landmine Twist
2 Sets
10 Reps
@7.5
Day 6
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@9
2
Bent Over Row (Barbell)
2 Sets
15 Reps
@9
3
Tricep Extension (Cable)
2 Sets
15 Reps
@8
4
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@8
5
V-Up
2 Sets
12 Reps
@7.5
Day 1
1
Squat (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@8.5
@9
2
Romanian Deadlift (Barbell)
2 Sets
15 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
2 Sets
15 Reps
@9
4
Lateral Gob Squat
2 Sets
12 Reps
@7
Day 2
1
Bent Over Row (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@8.5
@9
2
Pull-Up (Assisted)
2 Sets
15 Reps
@9
3
Dip (Assisted)
2 Sets
12 Reps
@7.5
4
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7.5
5
Russian Twist (Dumbbell)
2 Sets
20 Reps
@7.5
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@8.5
@9
2
Overhead Press (Dumbbell)
2 Sets
15 Reps
@9
3
Cable Crossover
2 Sets
15 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@9
5
Pallof Press
2 Sets
12 Reps
@7.5
Day 4
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@8.5
@9
2
Walking Lunge (Dumbbell)
2 Sets
15 Reps
@8
3
Hamstring Curl
2 Sets
15 Reps
@9
4
Landmine Twist
2 Sets
12 Reps
@7.5
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8.5
@9
2
Overhead Press (Barbell)
2 Sets
12 Reps
@9
3
Chest Fly (Cable)
2 Sets
15 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@9
5
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@8.5
6
Tricep Extension (Cable)
2 Sets
15 Reps
@9
7
Landmine Twist
2 Sets
10 Reps
@7.5
Day 6
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
@9
2
Bent Over Row (Barbell)
2 Sets
15 Reps
@9
3
Tricep Extension (Cable)
2 Sets
15 Reps
@8
4
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@8
5
V-Up
2 Sets
12 Reps
@7.5
Day 1
1
Squat (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@9
2
Romanian Deadlift (Barbell)
2 Sets
15 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
2 Sets
15 Reps
@9
4
Lateral Gob Squat
2 Sets
12 Reps
@7
Day 2
1
Bent Over Row (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8.5
@9
2
Pull-Up (Assisted)
2 Sets
15 Reps
@9
3
Dip (Assisted)
2 Sets
12 Reps
@7.5
4
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7.5
5
Russian Twist (Dumbbell)
2 Sets
20 Reps
@7.5
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8.5
@9
2
Overhead Press (Dumbbell)
2 Sets
15 Reps
@9
3
Cable Crossover
2 Sets
15 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@9
5
Pallof Press
2 Sets
12 Reps
@7.5
Day 4
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8.5
@9
2
Walking Lunge (Dumbbell)
2 Sets
15 Reps
@8
3
Hamstring Curl
2 Sets
15 Reps
@9
4
Landmine Twist
2 Sets
12 Reps
@7.5
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@8.5
@9
2
Overhead Press (Barbell)
2 Sets
12 Reps
@9
3
Chest Fly (Cable)
2 Sets
15 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@9
5
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@8.5
6
Tricep Extension (Cable)
2 Sets
15 Reps
@9
7
Landmine Twist
2 Sets
10 Reps
@7.5
Day 6
1
Pull-Up (Bodyweight)
3 Sets
12 Reps
@9
2
Bent Over Row (Barbell)
2 Sets
15 Reps
@9
3
Tricep Extension (Cable)
2 Sets
15 Reps
@8
4
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@8
5
V-Up
2 Sets
12 Reps
@7.5
Day 1
1
Squat (Barbell)
2 Sets
1 Set
6 Reps
6 Reps
@8.5
@9
2
Romanian Deadlift (Barbell)
2 Sets
15 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
2 Sets
15 Reps
@9
4
Lateral Gob Squat
2 Sets
12 Reps
@7
Day 2
1
Bent Over Row (Barbell)
1 Set
2 Sets
6 Reps
6 Reps
@8.5
@9
2
Pull-Up (Assisted)
2 Sets
15 Reps
@9
3
Dip (Assisted)
2 Sets
12 Reps
@7.5
4
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7.5
5
Russian Twist (Dumbbell)
2 Sets
20 Reps
@7.5
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
6 Reps
6 Reps
@8.5
@9
2
Overhead Press (Dumbbell)
2 Sets
15 Reps
@9
3
Cable Crossover
2 Sets
15 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@9
5
Pallof Press
2 Sets
12 Reps
@7.5
Day 4
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
6 Reps
6 Reps
@8.5
@9
2
Walking Lunge (Dumbbell)
2 Sets
15 Reps
@8
3
Hamstring Curl
2 Sets
15 Reps
@9
4
Landmine Twist
2 Sets
12 Reps
@7.5
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8.5
@9
2
Overhead Press (Barbell)
2 Sets
12 Reps
@9
3
Chest Fly (Cable)
2 Sets
15 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@9
5
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@8.5
6
Tricep Extension (Cable)
2 Sets
15 Reps
@9
7
Landmine Twist
2 Sets
10 Reps
@7.5
Day 6
1
Pull-Up (Bodyweight)
3 Sets
14 Reps
@9
2
Bent Over Row (Barbell)
2 Sets
15 Reps
@9
3
Tricep Extension (Cable)
2 Sets
15 Reps
@8
4
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@8
5
V-Up
2 Sets
12 Reps
@7.5
Day 1
1
Squat (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@9
2
Romanian Deadlift (Barbell)
2 Sets
15 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
2 Sets
15 Reps
@9
4
Lateral Gob Squat
2 Sets
12 Reps
@7
Day 2
1
Bent Over Row (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8.5
@9
2
Pull-Up (Assisted)
2 Sets
15 Reps
@9
3
Dip (Assisted)
2 Sets
12 Reps
@7.5
4
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7.5
5
Russian Twist (Dumbbell)
2 Sets
20 Reps
@7.5
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8.5
@9
2
Overhead Press (Dumbbell)
2 Sets
15 Reps
@9
3
Cable Crossover
2 Sets
15 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@9
5
Pallof Press
2 Sets
12 Reps
@7.5
Day 6
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@9
2
Bent Over Row (Barbell)
2 Sets
15 Reps
@9
3
Tricep Extension (Cable)
2 Sets
15 Reps
@8
4
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@8
5
V-Up
2 Sets
12 Reps
@7.5
Day 4
1
Deadlift (Barbell)
3 Sets
6 Reps
@8
2
Walking Lunge (Dumbbell)
2 Sets
15 Reps
@8
3
Hamstring Curl
2 Sets
15 Reps
@9
4
Landmine Twist
2 Sets
12 Reps
@7.5
Day 5
1
Bench Press (Barbell)
3 Sets
12 Reps
@8
2
Overhead Press (Barbell)
2 Sets
12 Reps
@9
3
Chest Fly (Cable)
2 Sets
15 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@9
5
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@8.5
6
Tricep Extension (Cable)
2 Sets
15 Reps
@9
7
Landmine Twist
2 Sets
10 Reps
@7.5
Day 2
1
Bent Over Row (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8.5
@9
2
Pull-Up (Assisted)
2 Sets
15 Reps
@9
3
Dip (Assisted)
2 Sets
12 Reps
@7.5
4
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7.5
5
Russian Twist (Dumbbell)
2 Sets
20 Reps
@7.5
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8.5
@9
2
Overhead Press (Dumbbell)
2 Sets
15 Reps
@9
3
Cable Crossover
2 Sets
15 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@9
5
Pallof Press
2 Sets
12 Reps
@7.5
Day 6
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
@9
2
Bent Over Row (Barbell)
2 Sets
15 Reps
@9
3
Tricep Extension (Cable)
2 Sets
15 Reps
@8
4
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@8
5
V-Up
2 Sets
12 Reps
@7.5
Day 5
1
Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Overhead Press (Barbell)
2 Sets
12 Reps
@9
3
Chest Fly (Cable)
2 Sets
15 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@9
5
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@8.5
6
Tricep Extension (Cable)
2 Sets
15 Reps
@9
7
Landmine Twist
2 Sets
10 Reps
@7.5
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
3 Reps
3 Reps
3 Reps
@8
@8.5
@9
2
Walking Lunge (Dumbbell)
2 Sets
15 Reps
@8
3
Hamstring Curl
2 Sets
15 Reps
@9
4
Landmine Twist
2 Sets
12 Reps
@7.5
Day 1
1
Squat (Barbell)
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8.5
@9
2
Romanian Deadlift (Barbell)
2 Sets
15 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
2 Sets
15 Reps
@9
4
Lateral Gob Squat
2 Sets
12 Reps
@7
Day 2
1
Bent Over Row (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8.5
@9
2
Pull-Up (Assisted)
2 Sets
15 Reps
@9
3
Dip (Assisted)
2 Sets
12 Reps
@7.5
4
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7.5
5
Russian Twist (Dumbbell)
2 Sets
20 Reps
@7.5
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8.5
@9
2
Overhead Press (Dumbbell)
2 Sets
15 Reps
@9
3
Cable Crossover
2 Sets
15 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@9
5
Pallof Press
2 Sets
12 Reps
@7.5
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8.5
@9
2
Romanian Deadlift (Barbell)
2 Sets
15 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
2 Sets
15 Reps
@9
4
Lateral Gob Squat
2 Sets
12 Reps
@7
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
@8
@8.5
2
Walking Lunge (Dumbbell)
2 Sets
15 Reps
@8
3
Hamstring Curl
2 Sets
15 Reps
@9
4
Landmine Twist
2 Sets
12 Reps
@7.5
Day 5
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Overhead Press (Barbell)
2 Sets
12 Reps
@9
3
Chest Fly (Cable)
2 Sets
15 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@9
5
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@8.5
6
Tricep Extension (Cable)
2 Sets
15 Reps
@9
7
Landmine Twist
2 Sets
10 Reps
@7.5
Day 6
1
Pull-Up (Bodyweight)
3 Sets
12 Reps
@9
2
Bent Over Row (Barbell)
2 Sets
15 Reps
@9
3
Tricep Extension (Cable)
2 Sets
15 Reps
@8
4
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@8
5
V-Up
2 Sets
12 Reps
@7.5
Day 2
1
Bent Over Row (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8.5
@9
2
Pull-Up (Assisted)
2 Sets
15 Reps
@9
3
Dip (Assisted)
2 Sets
12 Reps
@7.5
4
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7.5
5
Russian Twist (Dumbbell)
2 Sets
20 Reps
@7.5
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8.5
@9
2
Overhead Press (Dumbbell)
2 Sets
15 Reps
@9
3
Cable Crossover
2 Sets
15 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@9
5
Pallof Press
2 Sets
12 Reps
@7.5
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@8
@8.5
@10
2
Romanian Deadlift (Barbell)
1 Set
20 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
1 Set
15 Reps
@9
4
Lateral Gob Squat
2 Sets
12 Reps
@7
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
3 Reps
3 Reps
3 Reps
@8
@8.5
@10
2
Walking Lunge (Dumbbell)
1 Set
15 Reps
@8
3
Hamstring Curl
2 Sets
15 Reps
@7
4
Landmine Twist
2 Sets
12 Reps
@7.5
Day 5
1
Bench Press (Barbell)
4 Sets
1 Set
3 Reps
3 Reps
@8
@10
2
Overhead Press (Barbell)
2 Sets
12 Reps
@9
3
Chest Fly (Cable)
2 Sets
15 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@9
5
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@8.5
6
Tricep Extension (Cable)
2 Sets
15 Reps
@9
7
Landmine Twist
2 Sets
10 Reps
@7.5
Day 6
1
Pull-Up (Bodyweight)
1 Set
20 Reps
@10
2
Bent Over Row (Barbell)
2 Sets
15 Reps
@9
3
Tricep Extension (Cable)
2 Sets
15 Reps
@8
4
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@8
5
V-Up
2 Sets
12 Reps
@7.5