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Giga program
by Adas S.
1 athletes joined
Program Description
Get giga
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
May 01, 2024 03:15
Last Edited
May 14, 2024 06:31
down_app
Week 1
1 / 12 Weeks
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2
Pull-Up (Bodyweight)
4 Sets
10 Reps
3A
Standing Calf Raise
3 Sets
10-15 Reps
3B
Leg Extension
2 Sets
10-15 Reps
4
Cable Crunch
3 Sets
10-15 Reps
Day 3
1
Overhead Press (Barbell)
4 Sets
8-12 Reps
2
Seated Row (Machine)
3 Sets
8-12 Reps
3
Pullover (Dumbbell)
3 Sets
10 Reps
4A
Tricep Pushdown (Cable)
3 Sets
AMRAP
4B
Lateral Raise (Cable)
3 Sets
AMRAP
Day 4
1
Squat (Barbell)
3 Sets
6-12 Reps
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
3
Suitcase Carry
3 Sets
AMRAP
4
Hamstring Curl
2 Sets
10-15 Reps
Day 5
1
Chin-Up (Weighted)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Cable Crunch
2 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@8
@9.5
@9
2
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6.5
@7.5
@8
3
Dip (Weighted)
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
6-12 Reps
@7
@8.5
@9
4
Hammer Curl
1 Set
1 Set
1 Set
6-12 Reps
8-12 Reps
10-15 Reps
@10
@10
@8
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@8
@9.5
@9
2
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6.5
@7.5
@8
3
Dip (Weighted)
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
6-12 Reps
@7
@8.5
@9
4
Hammer Curl
1 Set
1 Set
1 Set
6-12 Reps
8-12 Reps
10-15 Reps
@10
@10
@8
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2
Pull-Up (Bodyweight)
4 Sets
10 Reps
3A
Standing Calf Raise
3 Sets
10-15 Reps
3B
Leg Extension
2 Sets
10-15 Reps
4
Cable Crunch
3 Sets
10-15 Reps
Day 3
1
Overhead Press (Barbell)
4 Sets
8-12 Reps
2
Seated Row (Machine)
3 Sets
8-12 Reps
3
Pullover (Dumbbell)
3 Sets
10 Reps
4A
Tricep Pushdown (Cable)
3 Sets
AMRAP
4B
Lateral Raise (Cable)
3 Sets
AMRAP
Day 4
1
Squat (Barbell)
3 Sets
6-12 Reps
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
3
Suitcase Carry
3 Sets
AMRAP
4
Hamstring Curl
2 Sets
10-15 Reps
Day 5
1
Chin-Up (Weighted)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Cable Crunch
2 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@8
@9.5
@9
2
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6.5
@7.5
@8
3
Dip (Weighted)
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
6-12 Reps
@7
@8.5
@9
4
Hammer Curl
1 Set
1 Set
1 Set
6-12 Reps
8-12 Reps
10-15 Reps
@10
@10
@8
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2
Pull-Up (Bodyweight)
4 Sets
10 Reps
3A
Standing Calf Raise
3 Sets
10-15 Reps
3B
Leg Extension
2 Sets
10-15 Reps
4
Cable Crunch
3 Sets
10-15 Reps
Day 3
1
Overhead Press (Barbell)
4 Sets
8-12 Reps
2
Seated Row (Machine)
3 Sets
8-12 Reps
3
Pullover (Dumbbell)
3 Sets
10 Reps
4A
Tricep Pushdown (Cable)
3 Sets
AMRAP
4B
Lateral Raise (Cable)
3 Sets
AMRAP
Day 4
1
Squat (Barbell)
3 Sets
6-12 Reps
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
3
Suitcase Carry
3 Sets
AMRAP
4
Hamstring Curl
2 Sets
10-15 Reps
Day 5
1
Chin-Up (Weighted)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Cable Crunch
2 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@8
@9.5
@9
2
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6.5
@7.5
@8
3
Dip (Weighted)
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
6-12 Reps
@7
@8.5
@9
4
Hammer Curl
1 Set
1 Set
1 Set
6-12 Reps
8-12 Reps
10-15 Reps
@10
@10
@8
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2
Pull-Up (Bodyweight)
4 Sets
10 Reps
3A
Standing Calf Raise
3 Sets
10-15 Reps
3B
Leg Extension
2 Sets
10-15 Reps
4
Cable Crunch
3 Sets
10-15 Reps
Day 3
1
Overhead Press (Barbell)
4 Sets
8-12 Reps
2
Seated Row (Machine)
3 Sets
8-12 Reps
3
Pullover (Dumbbell)
3 Sets
10 Reps
4A
Tricep Pushdown (Cable)
3 Sets
AMRAP
4B
Lateral Raise (Cable)
3 Sets
AMRAP
Day 4
1
Squat (Barbell)
3 Sets
6-12 Reps
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
3
Suitcase Carry
3 Sets
AMRAP
4
Hamstring Curl
2 Sets
10-15 Reps
Day 5
1
Chin-Up (Weighted)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Cable Crunch
2 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@8
@9.5
@9
2
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6.5
@7.5
@8
3
Dip (Weighted)
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
6-12 Reps
@7
@8.5
@9
4
Hammer Curl
1 Set
1 Set
1 Set
6-12 Reps
8-12 Reps
10-15 Reps
@10
@10
@8
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2
Pull-Up (Bodyweight)
4 Sets
10 Reps
3A
Standing Calf Raise
3 Sets
10-15 Reps
3B
Leg Extension
2 Sets
10-15 Reps
4
Cable Crunch
3 Sets
10-15 Reps
Day 3
1
Overhead Press (Barbell)
4 Sets
8-12 Reps
2
Seated Row (Machine)
3 Sets
8-12 Reps
3
Pullover (Dumbbell)
3 Sets
10 Reps
4A
Tricep Pushdown (Cable)
3 Sets
AMRAP
4B
Lateral Raise (Cable)
3 Sets
AMRAP
Day 4
1
Squat (Barbell)
3 Sets
6-12 Reps
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
3
Suitcase Carry
3 Sets
AMRAP
4
Hamstring Curl
2 Sets
10-15 Reps
Day 5
1
Chin-Up (Weighted)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Cable Crunch
2 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@8
@9.5
@9
2
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6.5
@7.5
@8
3
Dip (Weighted)
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
6-12 Reps
@7
@8.5
@9
4
Hammer Curl
1 Set
1 Set
1 Set
6-12 Reps
8-12 Reps
10-15 Reps
@10
@10
@8
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2
Pull-Up (Bodyweight)
4 Sets
10 Reps
3A
Standing Calf Raise
3 Sets
10-15 Reps
3B
Leg Extension
2 Sets
10-15 Reps
4
Cable Crunch
3 Sets
10-15 Reps
Day 3
1
Overhead Press (Barbell)
4 Sets
8-12 Reps
2
Seated Row (Machine)
3 Sets
8-12 Reps
3
Pullover (Dumbbell)
3 Sets
10 Reps
4A
Tricep Pushdown (Cable)
3 Sets
AMRAP
4B
Lateral Raise (Cable)
3 Sets
AMRAP
Day 4
1
Squat (Barbell)
3 Sets
6-12 Reps
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
3
Suitcase Carry
3 Sets
AMRAP
4
Hamstring Curl
2 Sets
10-15 Reps
Day 5
1
Chin-Up (Weighted)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Cable Crunch
2 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@8
@9.5
@9
2
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6.5
@7.5
@8
3
Dip (Weighted)
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
6-12 Reps
@7
@8.5
@9
4
Hammer Curl
1 Set
1 Set
1 Set
6-12 Reps
8-12 Reps
10-15 Reps
@10
@10
@8
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2
Pull-Up (Bodyweight)
4 Sets
10 Reps
3A
Standing Calf Raise
3 Sets
10-15 Reps
3B
Leg Extension
2 Sets
10-15 Reps
4
Cable Crunch
3 Sets
10-15 Reps
Day 3
1
Overhead Press (Barbell)
4 Sets
8-12 Reps
2
Seated Row (Machine)
3 Sets
8-12 Reps
3
Pullover (Dumbbell)
3 Sets
10 Reps
4A
Tricep Pushdown (Cable)
3 Sets
AMRAP
4B
Lateral Raise (Cable)
3 Sets
AMRAP
Day 4
1
Squat (Barbell)
3 Sets
6-12 Reps
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
3
Suitcase Carry
3 Sets
AMRAP
4
Hamstring Curl
2 Sets
10-15 Reps
Day 5
1
Chin-Up (Weighted)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Cable Crunch
2 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@8
@9.5
@9
2
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6.5
@7.5
@8
3
Dip (Weighted)
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
6-12 Reps
@7
@8.5
@9
4
Hammer Curl
1 Set
1 Set
1 Set
6-12 Reps
8-12 Reps
10-15 Reps
@10
@10
@8
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2
Pull-Up (Bodyweight)
4 Sets
10 Reps
3A
Standing Calf Raise
3 Sets
10-15 Reps
3B
Leg Extension
2 Sets
10-15 Reps
4
Cable Crunch
3 Sets
10-15 Reps
Day 3
1
Overhead Press (Barbell)
4 Sets
8-12 Reps
2
Seated Row (Machine)
3 Sets
8-12 Reps
3
Pullover (Dumbbell)
3 Sets
10 Reps
4A
Tricep Pushdown (Cable)
3 Sets
AMRAP
4B
Lateral Raise (Cable)
3 Sets
AMRAP
Day 4
1
Squat (Barbell)
3 Sets
6-12 Reps
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
3
Suitcase Carry
3 Sets
AMRAP
4
Hamstring Curl
2 Sets
10-15 Reps
Day 5
1
Chin-Up (Weighted)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Cable Crunch
2 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@8
@9.5
@9
2
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6.5
@7.5
@8
3
Dip (Weighted)
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
6-12 Reps
@7
@8.5
@9
4
Hammer Curl
1 Set
1 Set
1 Set
6-12 Reps
8-12 Reps
10-15 Reps
@10
@10
@8
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2
Pull-Up (Bodyweight)
4 Sets
10 Reps
3A
Standing Calf Raise
3 Sets
10-15 Reps
3B
Leg Extension
2 Sets
10-15 Reps
4
Cable Crunch
3 Sets
10-15 Reps
Day 3
1
Overhead Press (Barbell)
4 Sets
8-12 Reps
2
Seated Row (Machine)
3 Sets
8-12 Reps
3
Pullover (Dumbbell)
3 Sets
10 Reps
4A
Tricep Pushdown (Cable)
3 Sets
AMRAP
4B
Lateral Raise (Cable)
3 Sets
AMRAP
Day 4
1
Squat (Barbell)
3 Sets
6-12 Reps
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
3
Suitcase Carry
3 Sets
AMRAP
4
Hamstring Curl
2 Sets
10-15 Reps
Day 5
1
Chin-Up (Weighted)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Cable Crunch
2 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@8
@9.5
@9
2
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6.5
@7.5
@8
3
Dip (Weighted)
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
6-12 Reps
@7
@8.5
@9
4
Hammer Curl
1 Set
1 Set
1 Set
6-12 Reps
8-12 Reps
10-15 Reps
@10
@10
@8
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2
Pull-Up (Bodyweight)
4 Sets
10 Reps
3A
Standing Calf Raise
3 Sets
10-15 Reps
3B
Leg Extension
2 Sets
10-15 Reps
4
Cable Crunch
3 Sets
10-15 Reps
Day 3
1
Overhead Press (Barbell)
4 Sets
8-12 Reps
2
Seated Row (Machine)
3 Sets
8-12 Reps
3
Pullover (Dumbbell)
3 Sets
10 Reps
4A
Tricep Pushdown (Cable)
3 Sets
AMRAP
4B
Lateral Raise (Cable)
3 Sets
AMRAP
Day 4
1
Squat (Barbell)
3 Sets
6-12 Reps
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
3
Suitcase Carry
3 Sets
AMRAP
4
Hamstring Curl
2 Sets
10-15 Reps
Day 5
1
Chin-Up (Weighted)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Cable Crunch
2 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@8
@9.5
@9
2
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6.5
@7.5
@8
3
Dip (Weighted)
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
6-12 Reps
@7
@8.5
@9
4
Hammer Curl
1 Set
1 Set
1 Set
6-12 Reps
8-12 Reps
10-15 Reps
@10
@10
@8
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2
Pull-Up (Bodyweight)
4 Sets
10 Reps
3A
Standing Calf Raise
3 Sets
10-15 Reps
3B
Leg Extension
2 Sets
10-15 Reps
4
Cable Crunch
3 Sets
10-15 Reps
Day 3
1
Overhead Press (Barbell)
4 Sets
8-12 Reps
2
Seated Row (Machine)
3 Sets
8-12 Reps
3
Pullover (Dumbbell)
3 Sets
10 Reps
4A
Tricep Pushdown (Cable)
3 Sets
AMRAP
4B
Lateral Raise (Cable)
3 Sets
AMRAP
Day 4
1
Squat (Barbell)
3 Sets
6-12 Reps
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
3
Suitcase Carry
3 Sets
AMRAP
4
Hamstring Curl
2 Sets
10-15 Reps
Day 5
1
Chin-Up (Weighted)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Cable Crunch
2 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@8
@9.5
@9
2
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6.5
@7.5
@8
3
Dip (Weighted)
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
6-12 Reps
@7
@8.5
@9
4
Hammer Curl
1 Set
1 Set
1 Set
6-12 Reps
8-12 Reps
10-15 Reps
@10
@10
@8
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2
Pull-Up (Bodyweight)
4 Sets
10 Reps
3A
Standing Calf Raise
3 Sets
10-15 Reps
3B
Leg Extension
2 Sets
10-15 Reps
4
Cable Crunch
3 Sets
10-15 Reps
Day 3
1
Overhead Press (Barbell)
4 Sets
8-12 Reps
2
Seated Row (Machine)
3 Sets
8-12 Reps
3
Pullover (Dumbbell)
3 Sets
10 Reps
4A
Tricep Pushdown (Cable)
3 Sets
AMRAP
4B
Lateral Raise (Cable)
3 Sets
AMRAP
Day 4
1
Squat (Barbell)
3 Sets
6-12 Reps
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
3
Suitcase Carry
3 Sets
AMRAP
4
Hamstring Curl
2 Sets
10-15 Reps
Day 5
1
Chin-Up (Weighted)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Cable Crunch
2 Sets
10-15 Reps