Program Description
Get Big, Strong and Jacked
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedApr 29, 2024 10:31
- Last EditedMay 07, 2024 10:21
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-6 reps
2A
Overhead Press (Barbell)
3
4-6 reps
2B
Decline Crunch (Weighted)
3
10-15 reps
3A
Bench Press (Dumbbell)
3
8-12 reps
3B
Tricep Extension (Cable)
3
10-15 reps
4A
Pullover (Dumbbell)
3
6-10 reps
4B
Neck Extension
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-6 reps
2A
Overhead Press (Barbell)
3
4-6 reps
2B
Decline Crunch (Weighted)
3
10-15 reps
3A
Bench Press (Dumbbell)
3
8-12 reps
3B
Tricep Extension (Cable)
3
10-15 reps
4A
Pullover (Dumbbell)
3
6-10 reps
4B
Neck Extension
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-6 reps
2A
Overhead Press (Barbell)
3
4-6 reps
2B
Decline Crunch (Weighted)
3
10-15 reps
3A
Bench Press (Dumbbell)
3
8-12 reps
3B
Tricep Extension (Cable)
3
10-15 reps
4A
Pullover (Dumbbell)
3
6-10 reps
4B
Neck Extension
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-6 reps
2A
Overhead Press (Barbell)
3
4-6 reps
2B
Decline Crunch (Weighted)
3
10-15 reps
3A
Bench Press (Dumbbell)
3
8-12 reps
3B
Tricep Extension (Cable)
3
10-15 reps
4A
Pullover (Dumbbell)
3
6-10 reps
4B
Neck Extension
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-6 reps
2A
Overhead Press (Barbell)
3
4-6 reps
2B
Decline Crunch (Weighted)
3
10-15 reps
3A
Bench Press (Dumbbell)
3
8-12 reps
3B
Tricep Extension (Cable)
3
10-15 reps
4A
Pullover (Dumbbell)
3
6-10 reps
4B
Neck Extension
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-6 reps
2A
Overhead Press (Barbell)
3
4-6 reps
2B
Decline Crunch (Weighted)
3
10-15 reps
3A
Bench Press (Dumbbell)
3
8-12 reps
3B
Tricep Extension (Cable)
3
10-15 reps
4A
Pullover (Dumbbell)
3
6-10 reps
4B
Neck Extension
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-6 reps
2A
Overhead Press (Barbell)
3
4-6 reps
2B
Decline Crunch (Weighted)
3
10-15 reps
3A
Bench Press (Dumbbell)
3
8-12 reps
3B
Tricep Extension (Cable)
3
10-15 reps
4A
Pullover (Dumbbell)
3
6-10 reps
4B
Neck Extension
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-6 reps
2A
Overhead Press (Barbell)
3
4-6 reps
2B
Decline Crunch (Weighted)
3
10-15 reps
3A
Bench Press (Dumbbell)
3
8-12 reps
3B
Tricep Extension (Cable)
3
10-15 reps
4A
Pullover (Dumbbell)
3
6-10 reps
4B
Neck Extension
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-6 reps
2A
Romanian Deadlift (Barbell)
3
8-12 reps
2B
Bicep Curl (Cable)
3
8-12 reps
3A
Leg Press
3
10-15 reps
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
4A
Leg Extension
3
10-15 reps
4B
Upright Row (Barbell)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-6 reps
2A
Romanian Deadlift (Barbell)
3
8-12 reps
2B
Bicep Curl (Cable)
3
8-12 reps
3A
Leg Press
3
10-15 reps
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
4A
Leg Extension
3
10-15 reps
4B
Upright Row (Barbell)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-6 reps
2A
Romanian Deadlift (Barbell)
3
8-12 reps
2B
Bicep Curl (Cable)
3
8-12 reps
3A
Leg Press
3
10-15 reps
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
4A
Leg Extension
3
10-15 reps
4B
Upright Row (Barbell)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-6 reps
2A
Romanian Deadlift (Barbell)
3
8-12 reps
2B
Bicep Curl (Cable)
3
8-12 reps
3A
Leg Press
3
10-15 reps
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
4A
Leg Extension
3
10-15 reps
4B
Upright Row (Barbell)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-6 reps
2A
Romanian Deadlift (Barbell)
3
8-12 reps
2B
Bicep Curl (Cable)
3
8-12 reps
3A
Leg Press
3
10-15 reps
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
4A
Leg Extension
3
10-15 reps
4B
Upright Row (Barbell)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-6 reps
2A
Romanian Deadlift (Barbell)
3
8-12 reps
2B
Bicep Curl (Cable)
3
8-12 reps
3A
Leg Press
3
10-15 reps
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
4A
Leg Extension
3
10-15 reps
4B
Upright Row (Barbell)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-6 reps
2A
Romanian Deadlift (Barbell)
3
8-12 reps
2B
Bicep Curl (Cable)
3
8-12 reps
3A
Leg Press
3
10-15 reps
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
4A
Leg Extension
3
10-15 reps
4B
Upright Row (Barbell)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-6 reps
2A
Romanian Deadlift (Barbell)
3
8-12 reps
2B
Bicep Curl (Cable)
3
8-12 reps
3A
Leg Press
3
10-15 reps
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
4A
Leg Extension
3
10-15 reps
4B
Upright Row (Barbell)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
1B
Hammer Curl
3
8-12 reps
2A
Incline Bench Press (Barbell)
3
8-12 reps
2B
Neck Curl
3
10-15 reps
3A
JM Press
4
8-12 reps
3B
Hanging Leg Raise
4
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
1B
Hammer Curl
3
8-12 reps
2A
Incline Bench Press (Barbell)
3
8-12 reps
2B
Neck Curl
3
10-15 reps
3A
JM Press
4
8-12 reps
3B
Hanging Leg Raise
4
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
1B
Hammer Curl
3
8-12 reps
2A
Incline Bench Press (Barbell)
3
8-12 reps
2B
Neck Curl
3
10-15 reps
3A
JM Press
4
8-12 reps
3B
Hanging Leg Raise
4
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
1B
Hammer Curl
3
8-12 reps
2A
Incline Bench Press (Barbell)
3
8-12 reps
2B
Neck Curl
3
10-15 reps
3A
JM Press
4
8-12 reps
3B
Hanging Leg Raise
4
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
1B
Hammer Curl
3
8-12 reps
2A
Incline Bench Press (Barbell)
3
8-12 reps
2B
Neck Curl
3
10-15 reps
3A
JM Press
4
8-12 reps
3B
Hanging Leg Raise
4
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
1B
Hammer Curl
3
8-12 reps
2A
Incline Bench Press (Barbell)
3
8-12 reps
2B
Neck Curl
3
10-15 reps
3A
JM Press
4
8-12 reps
3B
Hanging Leg Raise
4
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
1B
Hammer Curl
3
8-12 reps
2A
Incline Bench Press (Barbell)
3
8-12 reps
2B
Neck Curl
3
10-15 reps
3A
JM Press
4
8-12 reps
3B
Hanging Leg Raise
4
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
1B
Hammer Curl
3
8-12 reps
2A
Incline Bench Press (Barbell)
3
8-12 reps
2B
Neck Curl
3
10-15 reps
3A
JM Press
4
8-12 reps
3B
Hanging Leg Raise
4
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
2A
Belt Squat
3
10-15 reps
2B
Preacher Curl (Barbell)
3
6-12 reps
3A
Seated Row (Machine)
4
8-12 reps
3B
Lateral Raise (Cable)
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
2A
Belt Squat
3
10-15 reps
2B
Preacher Curl (Barbell)
3
6-12 reps
3A
Seated Row (Machine)
4
8-12 reps
3B
Lateral Raise (Cable)
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
2A
Belt Squat
3
10-15 reps
2B
Preacher Curl (Barbell)
3
6-12 reps
3A
Seated Row (Machine)
4
8-12 reps
3B
Lateral Raise (Cable)
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
2A
Belt Squat
3
10-15 reps
2B
Preacher Curl (Barbell)
3
6-12 reps
3A
Seated Row (Machine)
4
8-12 reps
3B
Lateral Raise (Cable)
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
2A
Belt Squat
3
10-15 reps
2B
Preacher Curl (Barbell)
3
6-12 reps
3A
Seated Row (Machine)
4
8-12 reps
3B
Lateral Raise (Cable)
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
2A
Belt Squat
3
10-15 reps
2B
Preacher Curl (Barbell)
3
6-12 reps
3A
Seated Row (Machine)
4
8-12 reps
3B
Lateral Raise (Cable)
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
2A
Belt Squat
3
10-15 reps
2B
Preacher Curl (Barbell)
3
6-12 reps
3A
Seated Row (Machine)
4
8-12 reps
3B
Lateral Raise (Cable)
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
2A
Belt Squat
3
10-15 reps
2B
Preacher Curl (Barbell)
3
6-12 reps
3A
Seated Row (Machine)
4
8-12 reps
3B
Lateral Raise (Cable)
4
8-12 reps
Week 1
1 / 8 Weeks
Day 1
1
Dip (Weighted)3 Sets
4-6 Reps
2A
Overhead Press (Barbell)3 Sets
4-6 Reps
2B
Decline Crunch (Weighted)3 Sets
10-15 Reps
3A
Bench Press (Dumbbell)3 Sets
8-12 Reps
3B
Tricep Extension (Cable)3 Sets
10-15 Reps
4A
Pullover (Dumbbell)3 Sets
6-10 Reps
4B
Neck Extension3 Sets
10-20 Reps
Day 2
1
Pull-Up (Weighted)3 Sets
4-6 Reps
2A
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
2B
Bicep Curl (Cable)3 Sets
8-12 Reps
3A
Leg Press3 Sets
10-15 Reps
3B
Rear Delt Fly (Dumbbell)3 Sets
8-12 Reps
4A
Leg Extension3 Sets
10-15 Reps
4B
Upright Row (Barbell)3 Sets
10-15 Reps
Day 3
1A
Bench Press (Close Grip)3 Sets
6-10 Reps
1B
Hammer Curl3 Sets
8-12 Reps
2A
Incline Bench Press (Barbell)3 Sets
8-12 Reps
2B
Neck Curl3 Sets
10-15 Reps
3A
JM Press4 Sets
8-12 Reps
3B
Hanging Leg Raise4 Sets
10-15 Reps
Day 4
1
Deadlift (Barbell)3 Sets
3 Reps
2A
Belt Squat3 Sets
10-15 Reps
2B
Preacher Curl (Barbell)3 Sets
6-12 Reps
3A
Seated Row (Machine)4 Sets
8-12 Reps
3B
Lateral Raise (Cable)4 Sets
8-12 Reps