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Big and Simple
by Brandon P.
Program Description
For seasonal mass gaining. Important: read the notes, they will specify how to perform the exercise set wise. Giant sets to be performed by increasing total reps each week rather than focusing on weight. I’m using the free version so custom exercises are limited and specifications are in the notes under the exercise. This program is not intended for beginners. Used more for novice and intermediate lifters who have a general understanding of weight training and how to perform the exercises. Designed more for a busier schedule that wants to focus on linear progression and aesthetics rather than pure one rep max potential. Make sure to do cardio as well. Either low intensity steady state cardio for 90 minutes a week minimum or you may jog, run, bike, swim, etc for the minimum 90min. This is for increasing appetite and general health. Always do your cardio.
Program Overview
Level
Intermediate, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
May 02, 2024 08:22
Last Edited
May 14, 2024 03:08
down_app
Week 1
1 / 8 Weeks
Day 2
1
Seated Hamstring Curl
3 Sets
10-20 Reps
2
Squat (Barbell)
1 Set
2 Sets
5-7 Reps
6-10 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Seated Calf Raise
5 Sets
10-15 Reps
5
Hip Adductor (Machine)
3 Sets
10-20 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
1 Set
10-15 Reps
15-25 Reps
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5-7 Reps
6-10 Reps
2
Barbell Row
3 Sets
6-10 Reps
3
Chest Fly (Machine)
3 Sets
10-15 Reps
4
Nautilus Unilateral Pulldown
3 Sets
8-15 Reps
5
Bicep Curl (Dumbbell)
2 Sets
AMRAP
6
Bicep Curl (Machine)
3 Sets
8-15 Reps
7
Upright Row (Barbell)
1 Set
40+ Reps
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
2 Sets
5-7 Reps
6-10 Reps
2
Pull-Up (Weighted)
2 Sets
1 Set
6-10 Reps
10-20 Reps
3
Chest Fly (Machine)
3 Sets
10-15 Reps
4
Seated Row (Machine)
3 Sets
8-15 Reps
5
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
6
Bayesian Curl
3 Sets
10-20 Reps
7
Lateral Raise (Machine)
1 Set
40+ Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Leg Press
3 Sets
10-15 Reps
3
Leg Extension
2 Sets
AMRAP
4
Hip Abductor (Machine)
3 Sets
10-20 Reps
5
Shoulder Press (Machine)
3 Sets
8-12 Reps
6
Calf Press
5 Sets
10-15 Reps
7
Skull Crusher
4 Sets
8-15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5-7 Reps
6-10 Reps
2
Barbell Row
3 Sets
6-10 Reps
3
Chest Fly (Machine)
3 Sets
10-15 Reps
4
Nautilus Unilateral Pulldown
3 Sets
8-15 Reps
5
Bicep Curl (Dumbbell)
2 Sets
AMRAP
6
Bicep Curl (Machine)
3 Sets
8-15 Reps
7
Upright Row (Barbell)
1 Set
40+ Reps
Day 2
1
Seated Hamstring Curl
3 Sets
10-20 Reps
2
Squat (Barbell)
1 Set
2 Sets
5-7 Reps
6-10 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Seated Calf Raise
5 Sets
10-15 Reps
5
Hip Adductor (Machine)
3 Sets
10-20 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
1 Set
10-15 Reps
15-25 Reps
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
2 Sets
5-7 Reps
6-10 Reps
2
Pull-Up (Weighted)
2 Sets
1 Set
6-10 Reps
10-20 Reps
3
Chest Fly (Machine)
3 Sets
10-15 Reps
4
Seated Row (Machine)
3 Sets
8-15 Reps
5
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
6
Bayesian Curl
3 Sets
10-20 Reps
7
Lateral Raise (Machine)
1 Set
40+ Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Leg Press
3 Sets
10-15 Reps
3
Leg Extension
2 Sets
AMRAP
4
Hip Abductor (Machine)
3 Sets
10-20 Reps
5
Shoulder Press (Machine)
3 Sets
8-12 Reps
6
Calf Press
5 Sets
10-15 Reps
7
Skull Crusher
4 Sets
8-15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5-7 Reps
6-10 Reps
2
Barbell Row
3 Sets
6-10 Reps
3
Chest Fly (Machine)
3 Sets
10-15 Reps
4
Nautilus Unilateral Pulldown
3 Sets
8-15 Reps
5
Bicep Curl (Dumbbell)
2 Sets
AMRAP
6
Bicep Curl (Machine)
3 Sets
8-15 Reps
7
Upright Row (Barbell)
1 Set
40+ Reps
Day 2
1
Seated Hamstring Curl
3 Sets
10-20 Reps
2
Squat (Barbell)
1 Set
2 Sets
5-7 Reps
6-10 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Seated Calf Raise
5 Sets
10-15 Reps
5
Hip Adductor (Machine)
3 Sets
10-20 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
1 Set
10-15 Reps
15-25 Reps
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
2 Sets
5-7 Reps
6-10 Reps
2
Pull-Up (Weighted)
2 Sets
1 Set
6-10 Reps
10-20 Reps
3
Chest Fly (Machine)
3 Sets
10-15 Reps
4
Seated Row (Machine)
3 Sets
8-15 Reps
5
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
6
Bayesian Curl
3 Sets
10-20 Reps
7
Lateral Raise (Machine)
1 Set
40+ Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Leg Press
3 Sets
10-15 Reps
3
Leg Extension
2 Sets
AMRAP
4
Hip Abductor (Machine)
3 Sets
10-20 Reps
5
Shoulder Press (Machine)
3 Sets
8-12 Reps
6
Calf Press
5 Sets
10-15 Reps
7
Skull Crusher
4 Sets
8-15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5-7 Reps
6-10 Reps
2
Barbell Row
3 Sets
6-10 Reps
3
Chest Fly (Machine)
3 Sets
10-15 Reps
4
Nautilus Unilateral Pulldown
3 Sets
8-15 Reps
5
Bicep Curl (Dumbbell)
2 Sets
AMRAP
6
Bicep Curl (Machine)
3 Sets
8-15 Reps
7
Upright Row (Barbell)
1 Set
40+ Reps
Day 2
1
Seated Hamstring Curl
3 Sets
10-20 Reps
2
Squat (Barbell)
1 Set
2 Sets
5-7 Reps
6-10 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Seated Calf Raise
5 Sets
10-15 Reps
5
Hip Adductor (Machine)
3 Sets
10-20 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
1 Set
10-15 Reps
15-25 Reps
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
2 Sets
5-7 Reps
6-10 Reps
2
Pull-Up (Weighted)
2 Sets
1 Set
6-10 Reps
10-20 Reps
3
Chest Fly (Machine)
3 Sets
10-15 Reps
4
Seated Row (Machine)
3 Sets
8-15 Reps
5
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
6
Bayesian Curl
3 Sets
10-20 Reps
7
Lateral Raise (Machine)
1 Set
40+ Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Leg Press
3 Sets
10-15 Reps
3
Leg Extension
2 Sets
AMRAP
4
Hip Abductor (Machine)
3 Sets
10-20 Reps
5
Shoulder Press (Machine)
3 Sets
8-12 Reps
6
Calf Press
5 Sets
10-15 Reps
7
Skull Crusher
4 Sets
8-15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5-7 Reps
6-10 Reps
2
Barbell Row
3 Sets
6-10 Reps
3
Chest Fly (Machine)
3 Sets
10-15 Reps
4
Nautilus Unilateral Pulldown
3 Sets
8-15 Reps
5
Bicep Curl (Dumbbell)
2 Sets
AMRAP
6
Bicep Curl (Machine)
3 Sets
8-15 Reps
7
Upright Row (Barbell)
1 Set
40+ Reps
Day 2
1
Seated Hamstring Curl
3 Sets
10-20 Reps
2
Squat (Barbell)
1 Set
2 Sets
5-7 Reps
6-10 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Seated Calf Raise
5 Sets
10-15 Reps
5
Hip Adductor (Machine)
3 Sets
10-20 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
1 Set
10-15 Reps
15-25 Reps
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
2 Sets
5-7 Reps
6-10 Reps
2
Pull-Up (Weighted)
2 Sets
1 Set
6-10 Reps
10-20 Reps
3
Chest Fly (Machine)
3 Sets
10-15 Reps
4
Seated Row (Machine)
3 Sets
8-15 Reps
5
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
6
Bayesian Curl
3 Sets
10-20 Reps
7
Lateral Raise (Machine)
1 Set
40+ Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Leg Press
3 Sets
10-15 Reps
3
Leg Extension
2 Sets
AMRAP
4
Hip Abductor (Machine)
3 Sets
10-20 Reps
5
Shoulder Press (Machine)
3 Sets
8-12 Reps
6
Calf Press
5 Sets
10-15 Reps
7
Skull Crusher
4 Sets
8-15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5-7 Reps
6-10 Reps
2
Barbell Row
3 Sets
6-10 Reps
3
Chest Fly (Machine)
3 Sets
10-15 Reps
4
Nautilus Unilateral Pulldown
3 Sets
8-15 Reps
5
Bicep Curl (Dumbbell)
2 Sets
AMRAP
6
Bicep Curl (Machine)
3 Sets
8-15 Reps
7
Upright Row (Barbell)
1 Set
40+ Reps
Day 2
1
Seated Hamstring Curl
3 Sets
10-20 Reps
2
Squat (Barbell)
1 Set
2 Sets
5-7 Reps
6-10 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Seated Calf Raise
5 Sets
10-15 Reps
5
Hip Adductor (Machine)
3 Sets
10-20 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
1 Set
10-15 Reps
15-25 Reps
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
2 Sets
5-7 Reps
6-10 Reps
2
Pull-Up (Weighted)
2 Sets
1 Set
6-10 Reps
10-20 Reps
3
Chest Fly (Machine)
3 Sets
10-15 Reps
4
Seated Row (Machine)
3 Sets
8-15 Reps
5
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
6
Bayesian Curl
3 Sets
10-20 Reps
7
Lateral Raise (Machine)
1 Set
40+ Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Leg Press
3 Sets
10-15 Reps
3
Leg Extension
2 Sets
AMRAP
4
Hip Abductor (Machine)
3 Sets
10-20 Reps
5
Shoulder Press (Machine)
3 Sets
8-12 Reps
6
Calf Press
5 Sets
10-15 Reps
7
Skull Crusher
4 Sets
8-15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5-7 Reps
6-10 Reps
2
Barbell Row
3 Sets
6-10 Reps
3
Chest Fly (Machine)
3 Sets
10-15 Reps
4
Nautilus Unilateral Pulldown
3 Sets
8-15 Reps
5
Bicep Curl (Dumbbell)
2 Sets
AMRAP
6
Bicep Curl (Machine)
3 Sets
8-15 Reps
7
Upright Row (Barbell)
1 Set
40+ Reps
Day 2
1
Seated Hamstring Curl
3 Sets
10-20 Reps
2
Squat (Barbell)
1 Set
2 Sets
5-7 Reps
6-10 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Seated Calf Raise
5 Sets
10-15 Reps
5
Hip Adductor (Machine)
3 Sets
10-20 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
1 Set
10-15 Reps
15-25 Reps
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
2 Sets
5-7 Reps
6-10 Reps
2
Pull-Up (Weighted)
2 Sets
1 Set
6-10 Reps
10-20 Reps
3
Chest Fly (Machine)
3 Sets
10-15 Reps
4
Seated Row (Machine)
3 Sets
8-15 Reps
5
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
6
Bayesian Curl
3 Sets
10-20 Reps
7
Lateral Raise (Machine)
1 Set
40+ Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Leg Press
3 Sets
10-15 Reps
3
Leg Extension
2 Sets
AMRAP
4
Hip Abductor (Machine)
3 Sets
10-20 Reps
5
Shoulder Press (Machine)
3 Sets
8-12 Reps
6
Calf Press
5 Sets
10-15 Reps
7
Skull Crusher
4 Sets
8-15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5-7 Reps
6-10 Reps
2
Barbell Row
3 Sets
6-10 Reps
3
Chest Fly (Machine)
3 Sets
10-15 Reps
4
Nautilus Unilateral Pulldown
3 Sets
8-15 Reps
5
Bicep Curl (Dumbbell)
2 Sets
AMRAP
6
Bicep Curl (Machine)
3 Sets
8-15 Reps
7
Upright Row (Barbell)
1 Set
40+ Reps
Day 2
1
Seated Hamstring Curl
3 Sets
10-20 Reps
2
Squat (Barbell)
1 Set
2 Sets
5-7 Reps
6-10 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Seated Calf Raise
5 Sets
10-15 Reps
5
Hip Adductor (Machine)
3 Sets
10-20 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
1 Set
10-15 Reps
15-25 Reps
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
2 Sets
5-7 Reps
6-10 Reps
2
Pull-Up (Weighted)
2 Sets
1 Set
6-10 Reps
10-20 Reps
3
Chest Fly (Machine)
3 Sets
10-15 Reps
4
Seated Row (Machine)
3 Sets
8-15 Reps
5
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
6
Bayesian Curl
3 Sets
10-20 Reps
7
Lateral Raise (Machine)
1 Set
40+ Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Leg Press
3 Sets
10-15 Reps
3
Leg Extension
2 Sets
AMRAP
4
Hip Abductor (Machine)
3 Sets
10-20 Reps
5
Shoulder Press (Machine)
3 Sets
8-12 Reps
6
Calf Press
5 Sets
10-15 Reps
7
Skull Crusher
4 Sets
8-15 Reps