Program Description
Lift heavy get big
Program Overview
- LevelAdvanced
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedJan 31, 2024 03:49
- Last EditedJun 18, 2025 09:55

Summary
Unleash your potential with the "Get Big" program, a comprehensive 4-week plan designed to maximize muscle growth. Committing to five days a week, you'll tackle focused workouts that target major muscle groups, including chest, back, arms, and more. Each session is packed with proven exercises like bench presses, lat pulldowns, and skull crushers, ensuring you build strength and size effectively. Get ready to transform your physique and push your limits!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Chest Fly (Cable)
3
15 reps
RPE 10
4
Pec Deck (Machine)
3
10 reps
RPE 10
5
Pec Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
8
Skull Crusher
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Chest Fly (Cable)
3
15 reps
RPE 10
4
Pec Deck (Machine)
3
10 reps
RPE 10
5
Pec Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
8
Skull Crusher
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Chest Fly (Cable)
3
15 reps
RPE 10
4
Pec Deck (Machine)
3
10 reps
RPE 10
5
Pec Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
8
Skull Crusher
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Chest Fly (Cable)
3
15 reps
RPE 10
4
Pec Deck (Machine)
3
10 reps
RPE 10
5
Pec Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
8
Skull Crusher
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Barbell)
3
10 reps
RPE 10
6
Preacher Curl (Barbell)
3
10 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Barbell)
3
10 reps
RPE 10
6
Preacher Curl (Barbell)
3
10 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Barbell)
3
10 reps
RPE 10
6
Preacher Curl (Barbell)
3
10 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Barbell)
3
10 reps
RPE 10
6
Preacher Curl (Barbell)
3
10 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Hack Squat
3
10 reps
RPE 10
3
Leg Press
3
10 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 10
5
Stiff Leg Deadlift
3
10 reps
RPE 10
6
Leg Curl
3
10 reps
RPE 10
7
Standing Calf Raise
3
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Hack Squat
3
10 reps
RPE 10
3
Leg Press
3
10 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 10
5
Stiff Leg Deadlift
3
10 reps
RPE 10
6
Leg Curl
3
10 reps
RPE 10
7
Standing Calf Raise
3
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Hack Squat
3
10 reps
RPE 10
3
Leg Press
3
10 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 10
5
Stiff Leg Deadlift
3
10 reps
RPE 10
6
Leg Curl
3
10 reps
RPE 10
7
Standing Calf Raise
3
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Hack Squat
3
10 reps
RPE 10
3
Leg Press
3
10 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 10
5
Stiff Leg Deadlift
3
10 reps
RPE 10
6
Leg Curl
3
10 reps
RPE 10
7
Standing Calf Raise
3
25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Tricep Kickback
3
10 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Tricep Kickback
3
10 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Tricep Kickback
3
10 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Tricep Kickback
3
10 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
5
20 reps
RPE 10
2
Lying Leg Raise
5
20 reps
RPE 10
3
Russian Twist
5
10 reps
RPE 10
4
Abs Crunch (Weighted)
5
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
5
20 reps
RPE 10
2
Lying Leg Raise
5
20 reps
RPE 10
3
Russian Twist
5
10 reps
RPE 10
4
Abs Crunch (Weighted)
5
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
5
20 reps
RPE 10
2
Lying Leg Raise
5
20 reps
RPE 10
3
Russian Twist
5
10 reps
RPE 10
4
Abs Crunch (Weighted)
5
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
5
20 reps
RPE 10
2
Lying Leg Raise
5
20 reps
RPE 10
3
Russian Twist
5
10 reps
RPE 10
4
Abs Crunch (Weighted)
5
20 reps
RPE 10
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 Crusher3 Sets
10 Reps
@10
Day 2
1
Lat Pulldown3 Sets
10 Reps
@10
2
Chest Supported Row (Machine)3 Sets
10 Reps
@10
3
Lat Pulldown3 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 Curl3 Sets
10 Reps
@10
8
Reverse Wrist Curl (Barbell)3 Sets
10 Reps
@10
Day 3
1
Stretching1 Set
5 mins
@6
2
Hack Squat3 Sets
10 Reps
@10
3
Leg Press3 Sets
10 Reps
@10
4
Leg Extension3 Sets
10 Reps
@10
5
Stiff Leg Deadlift3 Sets
10 Reps
@10
6
Leg Curl3 Sets
10 Reps
@10
7
Standing Calf Raise3 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 Kickback3 Sets
10 Reps
@10
7
Hammer Curl3 Sets
10 Reps
@10
Day 5
1
Cable Crunch5 Sets
20 Reps
@10
2
Lying Leg Raise5 Sets
20 Reps
@10
3
Russian Twist5 Sets
10 Reps
@10
4
Abs Crunch (Weighted)5 Sets
20 Reps
@10