Program Description
The Big 5 You've heard of the Big 3: squat, bench press and deadlift. You might have seen a bunch of programs that add on the overhead press and call it an even Big 4. These staples haven't changed, I just have my own pet preferences for how to prioritize them. For one, I firmly believe S/B/D/P is missing an R, for rowing. Bent barbell rows make a big back the way squatting can grow your legs, it's a movement that is vital developmentally and is only left out because there isn't a bent row contest. Everyone, especially beginners, should treat bent rows as if there is. Assume that the next person to ask "what's your bench?" is going to be follow it up with, "that's good, but I really want to know what you ROW?".
Program Overview
- LevelBeginner, Novice
- GoalPowerlifting, Powerbuilding, Bodybuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedApr 10, 2025 10:58
- Last EditedJun 18, 2025 11:14
Summary
Unleash your strength with the A/B workout program, a comprehensive 8-week plan designed for serious lifters. Comprising four training days each week, this program focuses on building muscle and power through compound movements like deadlifts, squats, and bench presses. Each session is strategically crafted to target major muscle groups, ensuring balanced development and optimal recovery. Perfect for those with a garage gym setup, you'll gain the confidence and results to elevate your fitness journey. Get ready to transform your physique and push your limits!
