logo
GET BIG YOU NERD
by Anonymous
2 athletes joined
Program Description
General bodybuilding program with a focus on 4 main movements to drive strength as well. This is a 4 day upper lower split. Mainly to get me and dumb brothers jacked in a fun way.
Program Overview
Level
Intermediate, Novice
Goal
Powerbuilding, Muscle & Sculpting, Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jan 20, 2024 06:27
Last Edited
May 08, 2024 02:37
down_app
Week 1
1 / 12 Weeks
Day 1
1
Chin-Up (Weighted)
5 Sets
5-10 Reps
@7
2
Bench Press (Close Grip)
3 Sets
10-15 Reps
@7
3
Lat Pulldown
3 Sets
10-15 Reps
@7
4A
Pec Fly (Dumbbell)
3 Sets
10-20 Reps
@7
4B
Lateral Raise (Dumbbell)
3 Sets
10-25 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@7
Day 2
1
Squat (Low Bar)
5 Sets
5 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Split Squat (Dumbbell)
3 Sets
5-10 Reps
@7
4A
Back Extension
3 Sets
10-20 Reps
@7
4B
Standing Calf Raise
3 Sets
10-20 Reps
@7
5
Leg Extension
3 Sets
10-15 Reps
@7
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@7
2
Pull-Up (Assisted)
3 Sets
10-15 Reps
@7
3A
Upright Row (Dumbbell)
3 Sets
10-15 Reps
@7
3B
Hanging Leg Raise
3 Sets
10-30 Reps
@7
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@7
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
@7
2
High Bar Squat (Barbell)
3 Sets
8-12 Reps
@7
3A
Kettlebell Swing
3 Sets
10-30 Reps
@7
3B
Tib Raise
3 Sets
10-20 Reps
@7
4
Hip Abductor (Machine)
3 Sets
10-15 Reps
@7
5
Leg Curl
3 Sets
10-15 Reps
@7
Day 1
1
Chin-Up (Weighted)
5 Sets
5-10 Reps
@8
2
Bench Press (Close Grip)
3 Sets
10-15 Reps
@8
3
Lat Pulldown
3 Sets
10-15 Reps
@8
4A
Pec Fly (Dumbbell)
3 Sets
10-20 Reps
@8
4B
Lateral Raise (Dumbbell)
3 Sets
10-25 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@8
Day 2
1
Squat (Low Bar)
5 Sets
5 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Split Squat (Dumbbell)
3 Sets
5-10 Reps
@8
4A
Back Extension
3 Sets
10-20 Reps
@8
4B
Standing Calf Raise
3 Sets
10-20 Reps
@8
5
Leg Extension
3 Sets
10-15 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Pull-Up (Assisted)
3 Sets
10-15 Reps
@8
3A
Upright Row (Dumbbell)
3 Sets
10-15 Reps
@8
3B
Hanging Leg Raise
3 Sets
10-30 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
@8
2
High Bar Squat (Barbell)
3 Sets
8-12 Reps
@8
3A
Kettlebell Swing
3 Sets
10-30 Reps
@8
3B
Tib Raise
3 Sets
10-20 Reps
@8
4
Hip Abductor (Machine)
3 Sets
10-15 Reps
@8
5
Leg Curl
3 Sets
10-15 Reps
@8
Day 1
1
Chin-Up (Weighted)
5 Sets
5-10 Reps
@9
2
Bench Press (Close Grip)
3 Sets
10-15 Reps
@9
3
Lat Pulldown
3 Sets
10-15 Reps
@9
4A
Pec Fly (Dumbbell)
3 Sets
10-20 Reps
@9
4B
Lateral Raise (Dumbbell)
3 Sets
10-25 Reps
@9
5
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@9
Day 2
1
Squat (Low Bar)
5 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
3
Split Squat (Dumbbell)
3 Sets
5-10 Reps
@9
4A
Back Extension
3 Sets
10-20 Reps
@9
4B
Standing Calf Raise
3 Sets
10-20 Reps
@9
5
Leg Extension
3 Sets
10-15 Reps
@9
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@9
2
Pull-Up (Assisted)
3 Sets
10-15 Reps
@9
3A
Upright Row (Dumbbell)
3 Sets
10-15 Reps
@9
3B
Hanging Leg Raise
3 Sets
10-30 Reps
@9
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
@9
2
High Bar Squat (Barbell)
3 Sets
8-12 Reps
@9
3A
Kettlebell Swing
3 Sets
10-30 Reps
@9
3B
Tib Raise
3 Sets
10-20 Reps
@9
4
Hip Abductor (Machine)
3 Sets
10-15 Reps
@9
5
Leg Curl
3 Sets
10-15 Reps
@9
Day 1
1
Chin-Up (Weighted)
3 Sets
5-10 Reps
@6
2
Bench Press (Close Grip)
2 Sets
10-15 Reps
@6
3A
Pec Fly (Dumbbell)
2 Sets
10-20 Reps
@6
3B
Lateral Raise (Dumbbell)
2 Sets
10-25 Reps
@6
4
Bicep Curl (Dumbbell)
1 Set
10-20 Reps
@6
Day 2
1
Squat (Low Bar)
3 Sets
5 Reps
@6
2
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@6
3A
Back Extension
2 Sets
10-20 Reps
@6
3B
Standing Calf Raise
2 Sets
10-20 Reps
@6
4
Leg Extension
1 Set
10-15 Reps
@6
Day 3
1
Bench Press (Barbell)
3 Sets
5 Reps
@6
2A
Upright Row (Dumbbell)
1 Set
10-15 Reps
@6
2B
Hanging Leg Raise
1 Set
10-30 Reps
@6
3
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@6
4
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@6
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
@6
2
High Bar Squat (Barbell)
2 Sets
8-12 Reps
@6
3A
Kettlebell Swing
2 Sets
10-30 Reps
@6
3B
Tib Raise
2 Sets
10-20 Reps
@6
4
Leg Curl
2 Sets
10-15 Reps
@6
Day 1
1
Chin-Up (Weighted)
5 Sets
5-10 Reps
@7
2
Bench Press (Close Grip)
3 Sets
10-15 Reps
@7
3
Lat Pulldown
3 Sets
10-15 Reps
@7
4A
Pec Fly (Dumbbell)
3 Sets
10-20 Reps
@7
4B
Lateral Raise (Dumbbell)
3 Sets
10-25 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@7
Day 2
1
Squat (Low Bar)
5 Sets
5 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Split Squat (Dumbbell)
3 Sets
5-10 Reps
@7
4A
Back Extension
3 Sets
10-20 Reps
@7
4B
Standing Calf Raise
3 Sets
10-20 Reps
@7
5
Leg Extension
3 Sets
10-15 Reps
@7
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@7
2
Pull-Up (Assisted)
3 Sets
10-15 Reps
@7
3A
Upright Row (Dumbbell)
3 Sets
10-15 Reps
@7
3B
Hanging Leg Raise
3 Sets
10-30 Reps
@7
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@7
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
@7
2
High Bar Squat (Barbell)
3 Sets
8-12 Reps
@7
3A
Kettlebell Swing
3 Sets
10-30 Reps
@7
3B
Tib Raise
3 Sets
10-20 Reps
@7
4
Hip Abductor (Machine)
3 Sets
10-15 Reps
@7
5
Leg Curl
3 Sets
10-15 Reps
@7
Day 1
1
Chin-Up (Weighted)
5 Sets
5-10 Reps
@8
2
Bench Press (Close Grip)
3 Sets
10-15 Reps
@8
3
Lat Pulldown
3 Sets
10-15 Reps
@8
4A
Pec Fly (Dumbbell)
3 Sets
10-20 Reps
@8
4B
Lateral Raise (Dumbbell)
3 Sets
10-25 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@8
Day 2
1
Squat (Low Bar)
5 Sets
5 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Split Squat (Dumbbell)
3 Sets
5-10 Reps
@8
4A
Back Extension
3 Sets
10-20 Reps
@8
4B
Standing Calf Raise
3 Sets
10-20 Reps
@8
5
Leg Extension
3 Sets
10-15 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Pull-Up (Assisted)
3 Sets
10-15 Reps
@8
3A
Upright Row (Dumbbell)
3 Sets
10-15 Reps
@8
3B
Hanging Leg Raise
3 Sets
10-30 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
@8
2
High Bar Squat (Barbell)
3 Sets
8-12 Reps
@8
3A
Kettlebell Swing
3 Sets
10-30 Reps
@8
3B
Tib Raise
3 Sets
10-20 Reps
@8
4
Hip Abductor (Machine)
3 Sets
10-15 Reps
@8
5
Leg Curl
3 Sets
10-15 Reps
@8
Day 1
1
Chin-Up (Weighted)
5 Sets
5-10 Reps
@9
2
Bench Press (Close Grip)
3 Sets
10-15 Reps
@9
3
Lat Pulldown
3 Sets
10-15 Reps
@9
4A
Pec Fly (Dumbbell)
3 Sets
10-20 Reps
@9
4B
Lateral Raise (Dumbbell)
3 Sets
10-25 Reps
@9
5
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@9
Day 2
1
Squat (Low Bar)
5 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
3
Split Squat (Dumbbell)
3 Sets
5-10 Reps
@9
4A
Back Extension
3 Sets
10-20 Reps
@9
4B
Standing Calf Raise
3 Sets
10-20 Reps
@9
5
Leg Extension
3 Sets
10-15 Reps
@9
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@9
2
Pull-Up (Assisted)
3 Sets
10-15 Reps
@9
3A
Upright Row (Dumbbell)
3 Sets
10-15 Reps
@9
3B
Hanging Leg Raise
3 Sets
10-30 Reps
@9
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
@9
2
High Bar Squat (Barbell)
3 Sets
8-12 Reps
@9
3A
Kettlebell Swing
3 Sets
10-30 Reps
@9
3B
Tib Raise
3 Sets
10-20 Reps
@9
4
Hip Abductor (Machine)
3 Sets
10-15 Reps
@9
5
Leg Curl
3 Sets
10-15 Reps
@9
Day 1
1
Chin-Up (Weighted)
3 Sets
5-10 Reps
@6
2
Bench Press (Close Grip)
2 Sets
10-15 Reps
@6
3A
Pec Fly (Dumbbell)
2 Sets
10-20 Reps
@6
3B
Lateral Raise (Dumbbell)
2 Sets
10-25 Reps
@6
4
Bicep Curl (Dumbbell)
1 Set
10-20 Reps
@6
Day 2
1
Squat (Low Bar)
3 Sets
5 Reps
@6
2
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@6
3A
Back Extension
2 Sets
10-20 Reps
@6
3B
Standing Calf Raise
2 Sets
10-20 Reps
@6
4
Leg Extension
1 Set
10-15 Reps
@6
Day 3
1
Bench Press (Barbell)
3 Sets
5 Reps
@6
2A
Upright Row (Dumbbell)
1 Set
10-15 Reps
@6
2B
Hanging Leg Raise
1 Set
10-30 Reps
@6
3
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@6
4
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@6
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
@6
2
High Bar Squat (Barbell)
2 Sets
8-12 Reps
@6
3A
Kettlebell Swing
2 Sets
10-30 Reps
@6
3B
Tib Raise
2 Sets
10-20 Reps
@6
4
Leg Curl
2 Sets
10-15 Reps
@6
Day 1
1
Chin-Up (Weighted)
5 Sets
5-10 Reps
@7
2
Bench Press (Close Grip)
3 Sets
10-15 Reps
@7
3
Lat Pulldown
3 Sets
10-15 Reps
@7
4A
Pec Fly (Dumbbell)
3 Sets
10-20 Reps
@7
4B
Lateral Raise (Dumbbell)
3 Sets
10-25 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@7
Day 2
1
Squat (Low Bar)
5 Sets
5 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Split Squat (Dumbbell)
3 Sets
5-10 Reps
@7
4A
Back Extension
3 Sets
10-20 Reps
@7
4B
Standing Calf Raise
3 Sets
10-20 Reps
@7
5
Leg Extension
3 Sets
10-15 Reps
@7
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@7
2
Pull-Up (Assisted)
3 Sets
10-15 Reps
@7
3A
Upright Row (Dumbbell)
3 Sets
10-15 Reps
@7
3B
Hanging Leg Raise
3 Sets
10-30 Reps
@7
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@7
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
@7
2
High Bar Squat (Barbell)
3 Sets
8-12 Reps
@7
3A
Kettlebell Swing
3 Sets
10-30 Reps
@7
3B
Tib Raise
3 Sets
10-20 Reps
@7
4
Hip Abductor (Machine)
3 Sets
10-15 Reps
@7
5
Leg Curl
3 Sets
10-15 Reps
@7
Day 1
1
Chin-Up (Weighted)
5 Sets
5-10 Reps
@8
2
Bench Press (Close Grip)
3 Sets
10-15 Reps
@8
3
Lat Pulldown
3 Sets
10-15 Reps
@8
4A
Pec Fly (Dumbbell)
3 Sets
10-20 Reps
@8
4B
Lateral Raise (Dumbbell)
3 Sets
10-25 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@8
Day 2
1
Squat (Low Bar)
5 Sets
5 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Split Squat (Dumbbell)
3 Sets
5-10 Reps
@8
4A
Back Extension
3 Sets
10-20 Reps
@8
4B
Standing Calf Raise
3 Sets
10-20 Reps
@8
5
Leg Extension
3 Sets
10-15 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Pull-Up (Assisted)
3 Sets
10-15 Reps
@8
3A
Upright Row (Dumbbell)
3 Sets
10-15 Reps
@8
3B
Hanging Leg Raise
3 Sets
10-30 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
@8
2
High Bar Squat (Barbell)
3 Sets
8-12 Reps
@8
3A
Kettlebell Swing
3 Sets
10-30 Reps
@8
3B
Tib Raise
3 Sets
10-20 Reps
@8
4
Hip Abductor (Machine)
3 Sets
10-15 Reps
@8
5
Leg Curl
3 Sets
10-15 Reps
@8
Day 1
1
Chin-Up (Weighted)
5 Sets
5-10 Reps
@9
2
Bench Press (Close Grip)
3 Sets
10-15 Reps
@9
3
Lat Pulldown
3 Sets
10-15 Reps
@9
4A
Pec Fly (Dumbbell)
3 Sets
10-20 Reps
@9
4B
Lateral Raise (Dumbbell)
3 Sets
10-25 Reps
@9
5
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@9
Day 2
1
Squat (Low Bar)
5 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
3
Split Squat (Dumbbell)
3 Sets
5-10 Reps
@9
4A
Back Extension
3 Sets
10-20 Reps
@9
4B
Standing Calf Raise
3 Sets
10-20 Reps
@9
5
Leg Extension
3 Sets
10-15 Reps
@9
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@9
2
Pull-Up (Assisted)
3 Sets
10-15 Reps
@9
3A
Upright Row (Dumbbell)
3 Sets
10-15 Reps
@9
3B
Hanging Leg Raise
3 Sets
10-30 Reps
@9
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
@9
2
High Bar Squat (Barbell)
3 Sets
8-12 Reps
@9
3A
Kettlebell Swing
3 Sets
10-30 Reps
@9
3B
Tib Raise
3 Sets
10-20 Reps
@9
4
Hip Abductor (Machine)
3 Sets
10-15 Reps
@9
5
Leg Curl
3 Sets
10-15 Reps
@9
Day 1
1
Squat (Low Bar)
3 Sets
5 Reps
@6
2
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@6
3A
Back Extension
2 Sets
10-20 Reps
@6
3B
Standing Calf Raise
2 Sets
10-20 Reps
@6
4
Leg Extension
1 Set
10-15 Reps
@6
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
@6
2A
Upright Row (Dumbbell)
1 Set
10-15 Reps
@6
2B
Hanging Leg Raise
1 Set
10-30 Reps
@6
3
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@6
4
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
@6
2
High Bar Squat (Barbell)
2 Sets
8-12 Reps
@6
3A
Kettlebell Swing
2 Sets
10-30 Reps
@6
3B
Tib Raise
2 Sets
10-20 Reps
@6
4
Leg Curl
2 Sets
10-15 Reps
@6