GET BIG

Bodybuilding program with some emphasis on weighted calisthenics. The program has a heavier arm focus than the torso, so it is well suited to anyone with a torso dominant physique they’re looking to correct. Follows an upper/lower split with 4x a week frequency. Uses antagonist supersets to save time and increase work capacity. Each movement pattern will be trained using a main lift and a secondary lift, followed by various isolation lifts. For example, the horizontal press uses the bench press as the main lift and the Larsen press for the secondary. Progression will depend on the priority of the lift. 

For main lifts, use dynamic double progression, where weight jumps are done each set on an exercise depending on the performance on that set in the prior training session. An example using the bench press with a target rep range of 4-8 reps:
- week 1 performance 
   - set 1: 100kg x 8
   - set 2: 100kg x 6
   - set 3: 100kg x 6
- week 2 weight based on week 1 performance 
   - set 1: 102.5kg
   - set 2: 100kg
   - set 3: 100kg
In the above example, you would increase the weight on sets 2 and 3 in the session following the one where you achieve the full 8 reps on each respective set.

For secondary lifts, use standard double progression, where you achieve the top end of the target rep range on each set before a weight jump.

For tertiary and isolation lifts, use evolving rep ranges, where instead of having to get the top end of the rep range for each set, you only need to on the first set, then get ‘close enough’ on the subsequent sets before progressing weight. An example using the barbell curl with a target rep range of 6-10 reps:
- week 1 performance 
   - set 1: 40kg x 10
   - set 2: 40kg x 9
   - set 3: 40kg x 8
This performance justifies a weight jump in the following session, as you achieved the top end of the rep range on the first set, with each following set being close. This allows for faster progression than standard double progression but maintains its simplicity, which will be useful for breaking plateaus on these smaller lifts which can be stubborn in terms of weight progression.

Get big.

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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

Week 13

Week 14

Week 15

Week 16

High Bar Squat (Barbell)

Back Extension (Weighted)

Leg Extension

Lying Leg Curl

Lower 1

Upper 1

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Lower 2

Upper 2

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