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Get big
by Sharkie L.
2 athletes joined
Program Description
Lift heavy get big
Program Overview
Level
Advanced
Goal
Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jan 31, 2024 03:49
Last Edited
May 07, 2024 10:20
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Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@10
3
Chest Fly (Cable)
3 Sets
15 Reps
@10
4
Pec Deck (Machine)
3 Sets
10 Reps
@10
5
Pec Fly (Dumbbell)
3 Sets
15 Reps
@7.5
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
7
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10
8
Skull Crusher
3 Sets
10 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
10 Reps
@10
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@10
3
Lat Pulldown
3 Sets
10 Reps
@10
4
Seated Row (Cable)
3 Sets
10 Reps
@10
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@10
6
Preacher Curl (Barbell)
3 Sets
10 Reps
@10
7
Hammer Curl
3 Sets
10 Reps
@10
8
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
@10
Day 3
1
Stretching
1 Set
5 mins
@6
2
Hack Squat
3 Sets
10 Reps
@10
3
Leg Press
3 Sets
10 Reps
@10
4
Leg Extension
3 Sets
10 Reps
@10
5
Stiff Leg Deadlift
3 Sets
10 Reps
@10
6
Leg Curl
3 Sets
10 Reps
@10
7
Standing Calf Raise
3 Sets
25 Reps
@10
Day 4
1
Lateral Raise (Cable)
3 Sets
10 Reps
@10
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
6
Tricep Kickback
3 Sets
10 Reps
@10
7
Hammer Curl
3 Sets
10 Reps
@10
Day 5
1
Cable Crunch
5 Sets
20 Reps
@10
2
Lying Leg Raise
5 Sets
20 Reps
@10
3
Russian Twist
5 Sets
10 Reps
@10
4
Abs Crunch (Weighted)
5 Sets
20 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
3 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@10
3
Chest Fly (Cable)
3 Sets
15 Reps
@10
4
Pec Deck (Machine)
3 Sets
10 Reps
@10
5
Pec Fly (Dumbbell)
3 Sets
15 Reps
@7.5
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
7
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10
8
Skull Crusher
3 Sets
10 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
10 Reps
@10
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@10
3
Lat Pulldown
3 Sets
10 Reps
@10
4
Seated Row (Cable)
3 Sets
10 Reps
@10
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@10
6
Preacher Curl (Barbell)
3 Sets
10 Reps
@10
7
Hammer Curl
3 Sets
10 Reps
@10
8
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
@10
Day 3
1
Stretching
1 Set
5 mins
@6
2
Hack Squat
3 Sets
10 Reps
@10
3
Leg Press
3 Sets
10 Reps
@10
4
Leg Extension
3 Sets
10 Reps
@10
5
Stiff Leg Deadlift
3 Sets
10 Reps
@10
6
Leg Curl
3 Sets
10 Reps
@10
7
Standing Calf Raise
3 Sets
25 Reps
@10
Day 4
1
Lateral Raise (Cable)
3 Sets
10 Reps
@10
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
6
Tricep Kickback
3 Sets
10 Reps
@10
7
Hammer Curl
3 Sets
10 Reps
@10
Day 5
1
Cable Crunch
5 Sets
20 Reps
@10
2
Lying Leg Raise
5 Sets
20 Reps
@10
3
Russian Twist
5 Sets
10 Reps
@10
4
Abs Crunch (Weighted)
5 Sets
20 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
3 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@10
3
Chest Fly (Cable)
3 Sets
15 Reps
@10
4
Pec Deck (Machine)
3 Sets
10 Reps
@10
5
Pec Fly (Dumbbell)
3 Sets
15 Reps
@7.5
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
7
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10
8
Skull Crusher
3 Sets
10 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
10 Reps
@10
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@10
3
Lat Pulldown
3 Sets
10 Reps
@10
4
Seated Row (Cable)
3 Sets
10 Reps
@10
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@10
6
Preacher Curl (Barbell)
3 Sets
10 Reps
@10
7
Hammer Curl
3 Sets
10 Reps
@10
8
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
@10
Day 3
1
Stretching
1 Set
5 mins
@6
2
Hack Squat
3 Sets
10 Reps
@10
3
Leg Press
3 Sets
10 Reps
@10
4
Leg Extension
3 Sets
10 Reps
@10
5
Stiff Leg Deadlift
3 Sets
10 Reps
@10
6
Leg Curl
3 Sets
10 Reps
@10
7
Standing Calf Raise
3 Sets
25 Reps
@10
Day 4
1
Lateral Raise (Cable)
3 Sets
10 Reps
@10
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
6
Tricep Kickback
3 Sets
10 Reps
@10
7
Hammer Curl
3 Sets
10 Reps
@10
Day 5
1
Cable Crunch
5 Sets
20 Reps
@10
2
Lying Leg Raise
5 Sets
20 Reps
@10
3
Russian Twist
5 Sets
10 Reps
@10
4
Abs Crunch (Weighted)
5 Sets
20 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
3 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@10
3
Chest Fly (Cable)
3 Sets
15 Reps
@10
4
Pec Deck (Machine)
3 Sets
10 Reps
@10
5
Pec Fly (Dumbbell)
3 Sets
15 Reps
@7.5
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
7
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10
8
Skull Crusher
3 Sets
10 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
10 Reps
@10
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@10
3
Lat Pulldown
3 Sets
10 Reps
@10
4
Seated Row (Cable)
3 Sets
10 Reps
@10
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@10
6
Preacher Curl (Barbell)
3 Sets
10 Reps
@10
7
Hammer Curl
3 Sets
10 Reps
@10
8
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
@10
Day 3
1
Stretching
1 Set
5 mins
@6
2
Hack Squat
3 Sets
10 Reps
@10
3
Leg Press
3 Sets
10 Reps
@10
4
Leg Extension
3 Sets
10 Reps
@10
5
Stiff Leg Deadlift
3 Sets
10 Reps
@10
6
Leg Curl
3 Sets
10 Reps
@10
7
Standing Calf Raise
3 Sets
25 Reps
@10
Day 4
1
Lateral Raise (Cable)
3 Sets
10 Reps
@10
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
6
Tricep Kickback
3 Sets
10 Reps
@10
7
Hammer Curl
3 Sets
10 Reps
@10
Day 5
1
Cable Crunch
5 Sets
20 Reps
@10
2
Lying Leg Raise
5 Sets
20 Reps
@10
3
Russian Twist
5 Sets
10 Reps
@10
4
Abs Crunch (Weighted)
5 Sets
20 Reps
@10