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Giant Training
by Blaize M.
14 athletes joined
Program Description
To develop giant level strength
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
90 minutes
Created
Apr 03, 2024 12:54
Last Edited
May 07, 2024 10:38
down_app
Week 1
1 / 10 Weeks
Day 4
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@9
3
Back Extension (Weighted)
2 Sets
10-15 Reps
@8
4
Cable Crunch
2 Sets
10-15 Reps
@10
Day 3
1
Barbell Row
3 Sets
6-8 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
@8
3
Dumbbell Row
2 Sets
10-15 Reps
@8
4
Lat Pulldown (Neutral Grip)
2 Sets
10-15 Reps
@6.5
5
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
Day 6
1
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8.5
2
21s (EZ Bar)
3 Sets
21 Reps
@9
3
Hammer Curl
1 Set
1 Set
3-20 Reps
15-20 Reps
@6.5
@6.5
4
Skull Crusher
2 Sets
8-10 Reps
@8
5
Decline Crunch (Weighted)
2 Sets
AMRAP
@10
Day 2
1
Overhead Press (Barbell)
1 Set
2 Sets
1-3 Reps
6-10 Reps
@10
@9
2
Face Pull
2 Sets
10-15 Reps
@7
3
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@7
4
Upright Row (Barbell)
2 Sets
10-15 Reps
@7
5
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
3 Sets
8-10 Reps
@10
2
Trap Bar Deadlift
3 Sets
6-8 Reps
@10
3
Hamstring Curl
2 Sets
15-20 Reps
@6.5
4
Leg Extension
2 Sets
15-20 Reps
@10
Day 5
1
Incline Bench Press (Barbell)
1 Set
2 Sets
1-3 Reps
6-10 Reps
@10
@9
2
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
3
Cable Crossover
1 Set
2 Sets
10-15 Reps
10-15 Reps
@6.5
@6.5
4
Jammer Press
2 Sets
AMRAP
@6
Day 1
1
Squat (Barbell)
3 Sets
8-10 Reps
@10
2
Trap Bar Deadlift
3 Sets
6-8 Reps
@10
3
Hamstring Curl
2 Sets
15-20 Reps
@6.5
4
Seated Calf Raise
2 Sets
15-20 Reps
@6.5
Day 2
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
@10
2
One Arm Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@8
3
Face Pull
2 Sets
10-15 Reps
@7
4
Upright Row (Barbell)
2 Sets
15-20 Reps
@6.5
Day 3
1
T-Bar Row
3 Sets
8-10 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
10-12 Reps
@8
3
Dumbbell Row
2 Sets
10-12 Reps
@8
4
Wide Grip Lat Pulldown
2 Sets
10-15 Reps
@7
5
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
Day 4
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
12-15 Reps
@9
3
Back Extension (Weighted)
2 Sets
10-12 Reps
@8
4
Cable Crunch
2 Sets
AMRAP
@10
Day 5
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@10
2
Bench Press (Dumbbell)
2 Sets
10-12 Reps
@8
3
Cable Crossover
1 Set
1 Set
12-15 Reps
12-15 Reps
@6.5
@6.5
4
Dumbbell Bench Pullover
2 Sets
15-20 Reps
@6
Day 6
1
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8.5
2
Spider Curl
3 Sets
8-10 Reps
@9
3
Hammer Curl
2 Sets
15-20 Reps
@6.5
4
Skull Crusher
2 Sets
8-10 Reps
@8
5
Decline Crunch (Weighted)
2 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
3 Sets
8-10 Reps
@10
2
Trap Bar Deadlift
3 Sets
6-8 Reps
@10
3
Hamstring Curl
2 Sets
15-20 Reps
@6.5
4
Seated Calf Raise
2 Sets
15-20 Reps
@6.5
Day 2
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
@10
2
One Arm Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@8
3
Face Pull
2 Sets
10-15 Reps
@7
4
Upright Row (Barbell)
2 Sets
15-20 Reps
@6.5
Day 3
1
T-Bar Row
3 Sets
8-10 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
10-12 Reps
@8
3
Dumbbell Row
2 Sets
10-12 Reps
@8
4
Wide Grip Lat Pulldown
2 Sets
10-15 Reps
@7
5
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
Day 4
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
12-15 Reps
@9
3
Back Extension (Weighted)
2 Sets
10-12 Reps
@8
4
Cable Crunch
2 Sets
AMRAP
@10
Day 5
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@10
2
Bench Press (Dumbbell)
2 Sets
10-12 Reps
@8
3
Cable Crossover
1 Set
1 Set
12-15 Reps
12-15 Reps
@6.5
@6.5
4
Dumbbell Bench Pullover
2 Sets
15-20 Reps
@6
Day 6
1
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8.5
2
Spider Curl
3 Sets
8-10 Reps
@9
3
Hammer Curl
2 Sets
15-20 Reps
@6.5
4
Skull Crusher
2 Sets
8-10 Reps
@8
5
Decline Crunch (Weighted)
2 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
3 Sets
8-10 Reps
@10
2
Trap Bar Deadlift
3 Sets
6-8 Reps
@10
3
Hamstring Curl
2 Sets
15-20 Reps
@6.5
4
Seated Calf Raise
2 Sets
15-20 Reps
@6.5
Day 2
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
@10
2
One Arm Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@8
3
Face Pull
2 Sets
10-15 Reps
@7
4
Upright Row (Barbell)
2 Sets
15-20 Reps
@6.5
Day 3
1
T-Bar Row
3 Sets
8-10 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
10-12 Reps
@8
3
Dumbbell Row
2 Sets
10-12 Reps
@8
4
Wide Grip Lat Pulldown
2 Sets
10-15 Reps
@7
5
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
Day 4
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
12-15 Reps
@9
3
Back Extension (Weighted)
2 Sets
10-12 Reps
@8
4
Cable Crunch
2 Sets
AMRAP
@10
Day 5
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@10
2
Bench Press (Dumbbell)
2 Sets
10-12 Reps
@8
3
Cable Crossover
1 Set
1 Set
12-15 Reps
12-15 Reps
@6.5
@6.5
4
Dumbbell Bench Pullover
2 Sets
15-20 Reps
@6
Day 6
1
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8.5
2
Spider Curl
3 Sets
8-10 Reps
@9
3
Hammer Curl
2 Sets
15-20 Reps
@6.5
4
Skull Crusher
2 Sets
8-10 Reps
@8
5
Decline Crunch (Weighted)
2 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
3 Sets
8-10 Reps
@10
2
Trap Bar Deadlift
3 Sets
6-8 Reps
@10
3
Hamstring Curl
2 Sets
15-20 Reps
@6.5
4
Seated Calf Raise
2 Sets
15-20 Reps
@6.5
Day 2
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
@10
2
One Arm Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@8
3
Face Pull
2 Sets
10-15 Reps
@7
4
Upright Row (Barbell)
2 Sets
15-20 Reps
@6.5
Day 3
1
T-Bar Row
3 Sets
8-10 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
10-12 Reps
@8
3
Dumbbell Row
2 Sets
10-12 Reps
@8
4
Wide Grip Lat Pulldown
2 Sets
10-15 Reps
@7
5
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
Day 4
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
12-15 Reps
@9
3
Back Extension (Weighted)
2 Sets
10-12 Reps
@8
4
Cable Crunch
2 Sets
AMRAP
@10
Day 5
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@10
2
Bench Press (Dumbbell)
2 Sets
10-12 Reps
@8
3
Cable Crossover
1 Set
1 Set
12-15 Reps
12-15 Reps
@6.5
@6.5
4
Dumbbell Bench Pullover
2 Sets
15-20 Reps
@6
Day 6
1
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8.5
2
Spider Curl
3 Sets
8-10 Reps
@9
3
Hammer Curl
2 Sets
15-20 Reps
@6.5
4
Skull Crusher
2 Sets
8-10 Reps
@8
5
Decline Crunch (Weighted)
2 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
3 Sets
8-10 Reps
@10
2
Trap Bar Deadlift
3 Sets
6-8 Reps
@10
3
Hamstring Curl
2 Sets
15-20 Reps
@6.5
4
Seated Calf Raise
2 Sets
15-20 Reps
@6.5
Day 2
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
@10
2
One Arm Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@8
3
Face Pull
2 Sets
10-15 Reps
@7
4
Upright Row (Barbell)
2 Sets
15-20 Reps
@6.5
Day 3
1
T-Bar Row
3 Sets
8-10 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
10-12 Reps
@8
3
Dumbbell Row
2 Sets
10-12 Reps
@8
4
Wide Grip Lat Pulldown
2 Sets
10-15 Reps
@7
5
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
Day 4
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
12-15 Reps
@9
3
Back Extension (Weighted)
2 Sets
10-12 Reps
@8
4
Cable Crunch
2 Sets
AMRAP
@10
Day 5
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@10
2
Bench Press (Dumbbell)
2 Sets
10-12 Reps
@8
3
Cable Crossover
1 Set
1 Set
12-15 Reps
12-15 Reps
@6.5
@6.5
4
Dumbbell Bench Pullover
2 Sets
15-20 Reps
@6
Day 6
1
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8.5
2
Spider Curl
3 Sets
8-10 Reps
@9
3
Hammer Curl
2 Sets
15-20 Reps
@6.5
4
Skull Crusher
2 Sets
8-10 Reps
@8
5
Decline Crunch (Weighted)
2 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
3 Sets
8-10 Reps
@10
2
Trap Bar Deadlift
3 Sets
6-8 Reps
@10
3
Hamstring Curl
2 Sets
15-20 Reps
@6.5
4
Seated Calf Raise
2 Sets
15-20 Reps
@6.5
Day 2
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
@10
2
One Arm Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@8
3
Face Pull
2 Sets
10-15 Reps
@7
4
Upright Row (Barbell)
2 Sets
15-20 Reps
@6.5
Day 3
1
T-Bar Row
3 Sets
8-10 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
10-12 Reps
@8
3
Dumbbell Row
2 Sets
10-12 Reps
@8
4
Wide Grip Lat Pulldown
2 Sets
10-15 Reps
@7
5
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
Day 4
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
12-15 Reps
@9
3
Back Extension (Weighted)
2 Sets
10-12 Reps
@8
4
Cable Crunch
2 Sets
AMRAP
@10
Day 5
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@10
2
Bench Press (Dumbbell)
2 Sets
10-12 Reps
@8
3
Cable Crossover
1 Set
1 Set
12-15 Reps
12-15 Reps
@6.5
@6.5
4
Dumbbell Bench Pullover
2 Sets
15-20 Reps
@6
Day 6
1
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8.5
2
Spider Curl
3 Sets
8-10 Reps
@9
3
Hammer Curl
2 Sets
15-20 Reps
@6.5
4
Skull Crusher
2 Sets
8-10 Reps
@8
5
Decline Crunch (Weighted)
2 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
3 Sets
8-10 Reps
@10
2
Trap Bar Deadlift
3 Sets
6-8 Reps
@10
3
Hamstring Curl
2 Sets
15-20 Reps
@6.5
4
Seated Calf Raise
2 Sets
15-20 Reps
@6.5
Day 2
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
@10
2
One Arm Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@8
3
Face Pull
2 Sets
10-15 Reps
@7
4
Upright Row (Barbell)
2 Sets
15-20 Reps
@6.5
Day 3
1
T-Bar Row
3 Sets
8-10 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
10-12 Reps
@8
3
Dumbbell Row
2 Sets
10-12 Reps
@8
4
Wide Grip Lat Pulldown
2 Sets
10-15 Reps
@7
5
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
Day 4
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
12-15 Reps
@9
3
Back Extension (Weighted)
2 Sets
10-12 Reps
@8
4
Cable Crunch
2 Sets
AMRAP
@10
Day 5
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@10
2
Bench Press (Dumbbell)
2 Sets
10-12 Reps
@8
3
Cable Crossover
1 Set
1 Set
12-15 Reps
12-15 Reps
@6.5
@6.5
4
Dumbbell Bench Pullover
2 Sets
15-20 Reps
@6
Day 6
1
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8.5
2
Spider Curl
3 Sets
8-10 Reps
@9
3
Hammer Curl
2 Sets
15-20 Reps
@6.5
4
Skull Crusher
2 Sets
8-10 Reps
@8
5
Decline Crunch (Weighted)
2 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
3 Sets
8-10 Reps
@10
2
Trap Bar Deadlift
3 Sets
6-8 Reps
@10
3
Hamstring Curl
2 Sets
15-20 Reps
@6.5
4
Seated Calf Raise
2 Sets
15-20 Reps
@6.5
Day 2
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
@10
2
One Arm Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@8
3
Face Pull
2 Sets
10-15 Reps
@7
4
Upright Row (Barbell)
2 Sets
15-20 Reps
@6.5
Day 3
1
T-Bar Row
3 Sets
8-10 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
10-12 Reps
@8
3
Dumbbell Row
2 Sets
10-12 Reps
@8
4
Wide Grip Lat Pulldown
2 Sets
10-15 Reps
@7
5
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
Day 4
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
12-15 Reps
@9
3
Back Extension (Weighted)
2 Sets
10-12 Reps
@8
4
Cable Crunch
2 Sets
AMRAP
@10
Day 5
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@10
2
Bench Press (Dumbbell)
2 Sets
10-12 Reps
@8
3
Cable Crossover
1 Set
1 Set
12-15 Reps
12-15 Reps
@6.5
@6.5
4
Dumbbell Bench Pullover
2 Sets
15-20 Reps
@6
Day 6
1
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8.5
2
Spider Curl
3 Sets
8-10 Reps
@9
3
Hammer Curl
2 Sets
15-20 Reps
@6.5
4
Skull Crusher
2 Sets
8-10 Reps
@8
5
Decline Crunch (Weighted)
2 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
3 Sets
8-10 Reps
@10
2
Trap Bar Deadlift
3 Sets
6-8 Reps
@10
3
Hamstring Curl
2 Sets
15-20 Reps
@6.5
4
Seated Calf Raise
2 Sets
15-20 Reps
@6.5
Day 2
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
@10
2
One Arm Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@8
3
Face Pull
2 Sets
10-15 Reps
@7
4
Upright Row (Barbell)
2 Sets
15-20 Reps
@6.5
Day 3
1
T-Bar Row
3 Sets
8-10 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
10-12 Reps
@8
3
Dumbbell Row
2 Sets
10-12 Reps
@8
4
Wide Grip Lat Pulldown
2 Sets
10-15 Reps
@7
5
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
Day 4
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
12-15 Reps
@9
3
Back Extension (Weighted)
2 Sets
10-12 Reps
@8
4
Cable Crunch
2 Sets
AMRAP
@10
Day 5
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@10
2
Bench Press (Dumbbell)
2 Sets
10-12 Reps
@8
3
Cable Crossover
1 Set
1 Set
12-15 Reps
12-15 Reps
@6.5
@6.5
4
Dumbbell Bench Pullover
2 Sets
15-20 Reps
@6
Day 6
1
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8.5
2
Spider Curl
3 Sets
8-10 Reps
@9
3
Hammer Curl
2 Sets
15-20 Reps
@6.5
4
Skull Crusher
2 Sets
8-10 Reps
@8
5
Decline Crunch (Weighted)
2 Sets
AMRAP
@10