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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
down_app
Week 1
1 / 4 Weeks
Day 1
1
Trap Bar Deadlift
2 Sets
6-8 Reps
@9
2A
Romanian Deadlift (Trap Bar)
2 Sets
6-8 Reps
@9-10
2B
Leg Extension
2 Sets
10-15 Reps
@9-10
3A
Hamstring Curl
3 Sets
8-12 Reps
@9-10
3B
Sissy Squat
3 Sets
8-12 Reps
@9-10
4A
Sit Up
3 Sets
8-12 Reps
@10
4B
Standing Calf Raise
3 Sets
8-12 Reps
@10
5
Dead Hang
3 Sets
1 mins
@10
Day 4
1
Squat (Barbell)
2 Sets
6-8 Reps
@9
2A
Romanian Deadlift (Trap Bar)
2 Sets
6-8 Reps
@9-10
2B
Leg Extension
2 Sets
10-15 Reps
@9-10
3A
Hamstring Curl
3 Sets
8-12 Reps
@9-10
3B
Sissy Squat
3 Sets
8-12 Reps
@9-10
4A
Sit Up
3 Sets
8-12 Reps
@10
4B
Standing Calf Raise
3 Sets
8-12 Reps
@10
5
Dead Hang
3 Sets
1 mins
@10
Day 6
1
Sprint
6 Sets
1 mins
@10
Day 3
1
Sprint
6 Sets
1 mins
@10
Day 7
1
Light Jog
1 Set
30-60 mins
@6
Day 2
1A
Bench Press (Barbell)
2 Sets
8-12 Reps
@9-9.5
1B
Pendlay Row
2 Sets
10-15 Reps
@9
2A
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@9-9.5
2B
Lat Pulldown
2 Sets
8-12 Reps
@9-10
3
Dumbbell Bench Pullover
3 Sets
8-12 Reps
@9-10
4A
Hammer Curl
3 Sets
10-15 Reps
@10
4B
Tricep Extension (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@10
@10
5
Dead Hang
3 Sets
1 mins
@10
Day 5
1A
Military Press (Barbell)
2 Sets
8-12 Reps
@9-10
1B
Pendlay Row
2 Sets
10-15 Reps
@9-10
2A
Dip (Weighted)
2 Sets
8-12 Reps
@10
2B
Lat Pulldown
2 Sets
8-12 Reps
@9-10
3
Dumbbell Bench Pullover
3 Sets
8-12 Reps
@9-10
4A
Hammer Curl
3 Sets
10-15 Reps
@10
4B
Tricep Extension (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@10
@10
5
Dead Hang
3 Sets
1 mins
@10
Day 1
1
Trap Bar Deadlift
2 Sets
6-8 Reps
@9
2A
Romanian Deadlift (Trap Bar)
2 Sets
6-8 Reps
@9-10
2B
Leg Extension
2 Sets
10-15 Reps
@9-10
3A
Hamstring Curl
3 Sets
8-12 Reps
@9-10
3B
Sissy Squat
3 Sets
8-12 Reps
@9-10
4A
Sit Up
3 Sets
8-12 Reps
@10
4B
Standing Calf Raise
3 Sets
8-12 Reps
@10
5
Dead Hang
3 Sets
1 mins
@10
Day 2
1A
Bench Press (Barbell)
2 Sets
8-12 Reps
@9-9.5
1B
Pendlay Row
2 Sets
10-15 Reps
@9
2A
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@9-9.5
2B
Lat Pulldown
2 Sets
8-12 Reps
@9-10
3
Dumbbell Bench Pullover
3 Sets
8-12 Reps
@9-10
4A
Hammer Curl
3 Sets
10-15 Reps
@10
4B
Tricep Extension (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@10
@10
5
Dead Hang
3 Sets
1 mins
@10
Day 3
1
Sprint
6 Sets
1 mins
@10
Day 4
1
Squat (Barbell)
2 Sets
6-8 Reps
@9
2A
Romanian Deadlift (Trap Bar)
2 Sets
6-8 Reps
@9-10
2B
Leg Extension
2 Sets
10-15 Reps
@9-10
3A
Hamstring Curl
3 Sets
8-12 Reps
@9-10
3B
Sissy Squat
3 Sets
8-12 Reps
@9-10
4A
Sit Up
3 Sets
8-12 Reps
@10
4B
Standing Calf Raise
3 Sets
8-12 Reps
@10
5
Dead Hang
3 Sets
1 mins
@10
Day 5
1A
Military Press (Barbell)
2 Sets
8-12 Reps
@9-10
1B
Pendlay Row
2 Sets
10-15 Reps
@9-10
2A
Dip (Weighted)
2 Sets
8-12 Reps
@10
2B
Lat Pulldown
2 Sets
8-12 Reps
@9-10
3
Dumbbell Bench Pullover
3 Sets
8-12 Reps
@9-10
4A
Hammer Curl
3 Sets
10-15 Reps
@10
4B
Tricep Extension (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@10
@10
5
Dead Hang
3 Sets
1 mins
@10
Day 6
1
Sprint
6 Sets
1 mins
@10
Day 7
1
Light Jog
1 Set
30-60 mins
@6
Day 1
1
Trap Bar Deadlift
2 Sets
6-8 Reps
@9
2A
Romanian Deadlift (Trap Bar)
2 Sets
6-8 Reps
@9-10
2B
Leg Extension
2 Sets
10-15 Reps
@9-10
3A
Hamstring Curl
3 Sets
8-12 Reps
@9-10
3B
Sissy Squat
3 Sets
8-12 Reps
@9-10
4A
Sit Up
3 Sets
8-12 Reps
@10
4B
Standing Calf Raise
3 Sets
8-12 Reps
@10
5
Dead Hang
3 Sets
1 mins
@10
Day 2
1A
Bench Press (Barbell)
2 Sets
8-12 Reps
@9-9.5
1B
Pendlay Row
2 Sets
10-15 Reps
@9
2A
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@9-9.5
2B
Lat Pulldown
2 Sets
8-12 Reps
@9-10
3
Dumbbell Bench Pullover
3 Sets
8-12 Reps
@9-10
4A
Hammer Curl
3 Sets
10-15 Reps
@10
4B
Tricep Extension (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@10
@10
5
Dead Hang
3 Sets
1 mins
@10
Day 3
1
Sprint
6 Sets
1 mins
@10
Day 4
1
Squat (Barbell)
2 Sets
6-8 Reps
@9
2A
Romanian Deadlift (Trap Bar)
2 Sets
6-8 Reps
@9-10
2B
Leg Extension
2 Sets
10-15 Reps
@9-10
3A
Hamstring Curl
3 Sets
8-12 Reps
@9-10
3B
Sissy Squat
3 Sets
8-12 Reps
@9-10
4A
Sit Up
3 Sets
8-12 Reps
@10
4B
Standing Calf Raise
3 Sets
8-12 Reps
@10
5
Dead Hang
3 Sets
1 mins
@10
Day 5
1A
Military Press (Barbell)
2 Sets
8-12 Reps
@9-10
1B
Pendlay Row
2 Sets
10-15 Reps
@9-10
2A
Dip (Weighted)
2 Sets
8-12 Reps
@10
2B
Lat Pulldown
2 Sets
8-12 Reps
@9-10
3
Dumbbell Bench Pullover
3 Sets
8-12 Reps
@9-10
4A
Hammer Curl
3 Sets
10-15 Reps
@10
4B
Tricep Extension (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@10
@10
5
Dead Hang
3 Sets
1 mins
@10
Day 6
1
Sprint
6 Sets
1 mins
@10
Day 7
1
Light Jog
1 Set
30-60 mins
@6
Day 1
1
Trap Bar Deadlift
2 Sets
6-8 Reps
@9
2A
Romanian Deadlift (Trap Bar)
2 Sets
6-8 Reps
@9-10
2B
Leg Extension
2 Sets
10-15 Reps
@9-10
3A
Hamstring Curl
3 Sets
8-12 Reps
@9-10
3B
Sissy Squat
3 Sets
8-12 Reps
@9-10
4A
Sit Up
3 Sets
8-12 Reps
@10
4B
Standing Calf Raise
3 Sets
8-12 Reps
@10
5
Dead Hang
3 Sets
1 mins
@10
Day 2
1A
Bench Press (Barbell)
2 Sets
8-12 Reps
@9-9.5
1B
Pendlay Row
2 Sets
10-15 Reps
@9
2A
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@9-9.5
2B
Lat Pulldown
2 Sets
8-12 Reps
@9-10
3
Dumbbell Bench Pullover
3 Sets
8-12 Reps
@9-10
4A
Hammer Curl
3 Sets
10-15 Reps
@10
4B
Tricep Extension (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@10
@10
5
Dead Hang
3 Sets
1 mins
@10
Day 3
1
Sprint
6 Sets
1 mins
@10
Day 4
1
Squat (Barbell)
2 Sets
6-8 Reps
@9
2A
Romanian Deadlift (Trap Bar)
2 Sets
6-8 Reps
@9-10
2B
Leg Extension
2 Sets
10-15 Reps
@9-10
3A
Hamstring Curl
3 Sets
8-12 Reps
@9-10
3B
Sissy Squat
3 Sets
8-12 Reps
@9-10
4A
Sit Up
3 Sets
8-12 Reps
@10
4B
Standing Calf Raise
3 Sets
8-12 Reps
@10
5
Dead Hang
3 Sets
1 mins
@10
Day 5
1A
Military Press (Barbell)
2 Sets
8-12 Reps
@9-10
1B
Pendlay Row
2 Sets
10-15 Reps
@9-10
2A
Dip (Weighted)
2 Sets
8-12 Reps
@10
2B
Lat Pulldown
2 Sets
8-12 Reps
@9-10
3
Dumbbell Bench Pullover
3 Sets
8-12 Reps
@9-10
4A
Hammer Curl
3 Sets
10-15 Reps
@10
4B
Tricep Extension (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@10
@10
5
Dead Hang
3 Sets
1 mins
@10
Day 6
1
Sprint
6 Sets
1 mins
@10
Day 7
1
Light Jog
1 Set
30-60 mins
@6