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Big n Strong
by Jesse D.
1 athletes joined
Program Description
Made this program to hopefully get some people.. you guessed it, Big n Strong. Swap out specific exercises if need be due to equipment or personal choice, but keep movement patterns as similar as possible (ex. Pull-ups subbed for lat pulldowns).
Program Overview
Level
Intermediate
Goal
Powerbuilding, Powerlifting, Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
May 14, 2024 11:10
Last Edited
May 15, 2024 06:15
down_app
Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
10 Reps
@9
2
Bench Press (Barbell)
3 Sets
8 Reps
@9
3
Spoto Press
3 Sets
10 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
5
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@9
7
Rear Delt Fly (Machine)
3 Sets
20 Reps
@9
8
Overhead Tricep Extension (Cable)
4 Sets
15 Reps
@9
Day 4
1
Bench Press (Barbell)
1 Set
10 Reps
@9
2
Bench Press (Barbell)
3 Sets
8 Reps
@9
3
Spoto Press
3 Sets
10 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
5
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@9
7
Rear Delt Fly (Machine)
3 Sets
20 Reps
@9
8
Overhead Tricep Extension (Cable)
4 Sets
15 Reps
@9
Day 1
1
Squat (Barbell)
1 Set
10 Reps
@9
2
Squat (Barbell)
3 Sets
8 Reps
@9
3
Seated Row (Cable)
4 Sets
15 Reps
@9
4
Leg Extension
3 Sets
20 Reps
@9
5
Back Extension
3 Sets
30 Reps
@9
6
Pull-Up (Bodyweight)
4 Sets
AMRAP
@9
7
Bicep Curl (EZ Bar)
4 Sets
15 Reps
@9
Day 3
1
Squat (Barbell)
1 Set
10 Reps
@9
2
Squat (Barbell)
3 Sets
8 Reps
@9
3
Seated Row (Cable)
4 Sets
15 Reps
@9
4
Leg Extension
3 Sets
20 Reps
@9
5
Back Extension
3 Sets
30 Reps
@9
6
Pull-Up (Bodyweight)
4 Sets
AMRAP
@9
7
Bicep Curl (EZ Bar)
4 Sets
15 Reps
@9
Day 2
1
Bench Press (Barbell)
1 Set
8 Reps
@9
2
Bench Press (Barbell)
3 Sets
6 Reps
@9
3
Spoto Press
3 Sets
8 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
5
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
7
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
8
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@9
Day 4
1
Bench Press (Barbell)
1 Set
8 Reps
@9
2
Bench Press (Barbell)
3 Sets
6 Reps
@9
3
Spoto Press
3 Sets
8 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
5
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
7
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
8
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@9
Day 1
1
Squat (Barbell)
1 Set
8 Reps
@9
2
Squat (Barbell)
3 Sets
6 Reps
@9
3
Seated Row (Cable)
4 Sets
12 Reps
@9
4
Leg Extension
3 Sets
20 Reps
@9
5
Back Extension
3 Sets
30 Reps
@9
6
Pull-Up (Bodyweight)
4 Sets
AMRAP
@9
7
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)
1 Set
8 Reps
@9
2
Squat (Barbell)
3 Sets
6 Reps
@9
3
Seated Row (Cable)
4 Sets
12 Reps
@9
4
Leg Extension
3 Sets
20 Reps
@9
5
Back Extension
3 Sets
30 Reps
@9
6
Pull-Up (Bodyweight)
4 Sets
AMRAP
@9
7
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@9
Day 1
1
Squat (Barbell)
1 Set
5 Reps
@9
2
Squat (Barbell)
3 Sets
3 Reps
@9
3
Seated Row (Cable)
4 Sets
10 Reps
@9
4
Leg Extension
3 Sets
20 Reps
@9
5
Back Extension
3 Sets
30 Reps
@9
6
Pull-Up (Bodyweight)
4 Sets
AMRAP
@9
7
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@9
Day 2
1
Bench Press (Barbell)
1 Set
5 Reps
@9
2
Bench Press (Barbell)
3 Sets
3 Reps
@9
3
Spoto Press
3 Sets
5 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@9
5
Standing Shoulder Press (Dumbbell)
3 Sets
8 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
@9
8
Overhead Tricep Extension (Cable)
4 Sets
10 Reps
@9
Day 3
1
Squat (Barbell)
1 Set
5 Reps
@9
2
Squat (Barbell)
3 Sets
3 Reps
@9
3
Seated Row (Cable)
4 Sets
10 Reps
@9
4
Leg Extension
3 Sets
20 Reps
@9
5
Back Extension
3 Sets
30 Reps
@9
6
Pull-Up (Bodyweight)
4 Sets
AMRAP
@9
7
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@9
Day 4
1
Bench Press (Barbell)
1 Set
5 Reps
@9
2
Bench Press (Barbell)
3 Sets
3 Reps
@9
3
Spoto Press
3 Sets
5 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@9
5
Standing Shoulder Press (Dumbbell)
3 Sets
8 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
@9
8
Overhead Tricep Extension (Cable)
4 Sets
10 Reps
@9
Day 2
1
Bench Press (Barbell)
1 Set
1-3 Reps
@10
2
Bench Press (Barbell)
3 Sets
3 Reps
@6
3
Spoto Press
3 Sets
3 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@9
5
Standing Shoulder Press (Dumbbell)
3 Sets
8 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
7
Rear Delt Fly (Machine)
3 Sets
10 Reps
@9
8
Overhead Tricep Extension (Cable)
4 Sets
10 Reps
@9
Day 1
1
Squat (Barbell)
1 Set
1-3 Reps
@10
2
Squat (Barbell)
3 Sets
3 Reps
@6
3
Seated Row (Cable)
4 Sets
8 Reps
@9
4
Leg Extension
3 Sets
20 Reps
@9
5
Back Extension
3 Sets
30 Reps
@9
6
Pull-Up (Bodyweight)
4 Sets
AMRAP
@9
7
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@9
Day 3
1
Squat (Barbell)
1 Set
1-3 Reps
@10
2
Squat (Barbell)
3 Sets
3 Reps
@6
3
Seated Row (Cable)
4 Sets
8 Reps
@9
4
Leg Extension
3 Sets
20 Reps
@9
5
Back Extension
3 Sets
30 Reps
@9
6
Pull-Up (Bodyweight)
4 Sets
AMRAP
@9
7
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@9
Day 4
1
Bench Press (Barbell)
1 Set
1-3 Reps
@10
2
Bench Press (Barbell)
3 Sets
3 Reps
@6
3
Spoto Press
3 Sets
3 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@9
5
Standing Shoulder Press (Dumbbell)
3 Sets
8 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
7
Rear Delt Fly (Machine)
3 Sets
10 Reps
@9
8
Overhead Tricep Extension (Cable)
4 Sets
10 Reps
@9