Big Meaty Tight End Training (at least thats how I’m using )

by Hank H.

Program Description

Get Big, Strong, Fast, Weigh More, Lower Body Fat Percentage. Also just a simple program that can be run indefinitely. I’m just a 16 year old football player with 2.5 years of strength training experience so there are most likely better programs available to you, but if you want something simple then this might work for you.

Program Overview

Level

Intermediate

Goal

Athletics, Bodybuilding

Equipment

Garage Gym

Program Length

4 weeks

Time Per Workout

90 minutes

Created

Dec 30, 2023 09:15

Last Edited

May 07, 2024 10:49

Day 1

Trap Bar Deadlift

2 Sets

6-8 Reps

Romanian Deadlift (Trap Bar)

2 Sets

6-8 Reps

@9-10

Leg Extension

2 Sets

10-15 Reps

@9-10

Hamstring Curl

3 Sets

8-12 Reps

@9-10

Sissy Squat

3 Sets

8-12 Reps

@9-10

Sit Up

3 Sets

8-12 Reps

@10

Standing Calf Raise

3 Sets

8-12 Reps

@10

Dead Hang

3 Sets

1 mins

@10

Day 4

Squat (Barbell)

2 Sets

6-8 Reps

Romanian Deadlift (Trap Bar)

2 Sets

6-8 Reps

@9-10

Leg Extension

2 Sets

10-15 Reps

@9-10

Hamstring Curl

3 Sets

8-12 Reps

@9-10

Sissy Squat

3 Sets

8-12 Reps

@9-10

Sit Up

3 Sets

8-12 Reps

@10

Standing Calf Raise

3 Sets

8-12 Reps

@10

Dead Hang

3 Sets

1 mins

@10

Day 6

Sprint

6 Sets

1 mins

@10

Day 3

Sprint

6 Sets

1 mins

@10

Day 7

Light Jog

1 Set

30-60 mins

Day 2

Bench Press (Barbell)

2 Sets

8-12 Reps

@9-9.5

Pendlay Row

2 Sets

10-15 Reps

Incline Bench Press (Barbell)

2 Sets

8-12 Reps

@9-9.5

Lat Pulldown

2 Sets

8-12 Reps

@9-10

Dumbbell Bench Pullover

3 Sets

8-12 Reps

@9-10

Hammer Curl

3 Sets

10-15 Reps

@10

Tricep Extension (Dumbbell)

1 Set

2 Sets

10-15 Reps

@10

Dead Hang

3 Sets

1 mins

@10

Day 5

Military Press (Barbell)

2 Sets

8-12 Reps

@9-10

Pendlay Row

2 Sets

10-15 Reps

@9-10

Dip (Weighted)

2 Sets

8-12 Reps

@10

Lat Pulldown

2 Sets

8-12 Reps

@9-10

Dumbbell Bench Pullover

3 Sets

8-12 Reps

@9-10

Hammer Curl

3 Sets

10-15 Reps

@10

Tricep Extension (Dumbbell)

1 Set

2 Sets

10-15 Reps

@10

Dead Hang

3 Sets

1 mins

@10