Unleash your potential with Scion's Big Guy Program, a focused 4-week strength training regimen designed for serious lifters. Committing just three days a week, you'll tackle targeted workouts that emphasize chest, back, and legs, utilizing a mix of barbell, dumbbell, and cable exercises. Each session is crafted to maximize muscle growth and strength, ensuring you push your limits with every rep. Get ready to build a powerful physique and elevate your lifting game!

This training focuses on putting more effort in one muscle group at a time. We combine training according to synergy, meaning bench press with triceps, as they tire at the same time. We combine Back training with biceps. Squats with leg and core training.

Scion's big guy program

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Tricep Extension (Cable)

Tricep Pushdown (Cable)

Chest

Pull-Up (Bodyweight)

Chest Supported Row (Machine)

Bicep Curl (Dumbbell)

Lat Pulldown (Close Grip)

Reverse Pec Deck

Back

Squat (Barbell)

Leg Extension

Lying Leg Curl

Calf Raise (Leg Press)

Dynamic Side Plank

Back Extension

Quats

Bulgarian Split Squat (Dumbbell)

Overhead Press (Dumbbell)

Lateral Raise (Cable)

Single Arm Farmer Carry

Abs Crunch (Bodyweight)

Delts

Quads

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