GET BIG YOU NERD

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Chin-Up (Weighted)

Bench Press (Close Grip)

Lat Pulldown

Bicep Curl (Dumbbell)

Chin Up day

Squat (Low Bar)

Romanian Deadlift (Barbell)

Leg Extension

Squat day

Bench Press (Barbell)

Chest Supported Row (Machine)

Tricep Pushdown (Cable)

Bench day

Deadlift (Barbell)

High Bar Squat (Barbell)

Leg Curl

Deadlift day

Split Squat (Dumbbell)

Pull-Up (Assisted)

Hip Abductor (Machine)

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