Big muscle groups

Unlock your potential with the "Big Muscle Groups" program, an intensive 18-week journey designed for serious lifters ready to build strength and size. Commit to four days a week of targeted workouts that engage major muscle groups, utilizing a mix of dumbbells and machines to maximize your gains. Each session is crafted to challenge your limits, featuring exercises like the Incline Bench Press and Lateral Raise, ensuring balanced development across your chest, shoulders, and back. Get ready to transform your physique and elevate your performance!

Basically just to crush big muscle groups on different days

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Week 1

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Week 3

Week 4

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Week 6

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Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Chest Fly (Machine)

Chest Press (Machine)

Bench Press (Dumbbell)

Upright Row (Dumbbell)

Incline Chest Press (Machine)

Front Raise

Shoulder Press (Machine)

Standing Shoulder Press (Dumbbell)

Bench Press (Barbell)

Arnold Press

Incline Chest Fly (Dumbbell)

Incline Bench Press (Barbell)

Chest Fly (Cable)

Bicep Curl (Dumbbell)

Tricep Extension (Cable)

Hammer Curl

Alternating Dumbbell Curl

Tricep Pushdown (Cable)

Hammer Curl (Cable)

Pinwheel Curl

21s (EZ Bar)

Tricep Kickback

Curl Up/Hammer Down

4x4 Bicep Curl

Concentration Curl

Tricep Extension (Machine)

Crouching Cohen Bicep Curl

Seated Calf Raise

Leg Extension

Romanian Deadlift (Barbell)

Sissy Squat

Goblet Squat

Straight Leg Calf Raise

Leg Press

Sumo Deadlift (Dumbbell)

Hamstring Curl

Step-Up (Weighted)

Squat (Barbell)

Lat Pulldown (Close Grip)

Wide Grip Lat Pulldown

Rear Delt Fly (Machine)

Seated Row (Machine)

Seated Wide-Grip Row (Cable)

Shrug (Dumbbell)

Face Pull

T-Bar Row

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