4.5
(2 ratings)
Program Description
Get Big or die trying
Program Overview
- LevelIntermediate
- GoalAthletics, Bodybuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout60 minutes
- CreatedAug 27, 2024 01:42
- Last EditedOct 27, 2024 12:52
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
5
5 reps
80%
3
Overhead Press (Barbell)
5
5 reps
80%
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Lat Pulldown
3
15 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
5
5 reps
80%
3
Overhead Press (Barbell)
5
5 reps
80%
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Lat Pulldown
3
15 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
82%
2
Bench Press (Barbell)
5
5 reps
82%
3
Overhead Press (Barbell)
5
5 reps
82%
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Lat Pulldown
3
15 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
82%
2
Bench Press (Barbell)
5
5 reps
82%
3
Overhead Press (Barbell)
5
5 reps
82%
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Lat Pulldown
3
15 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
84%
2
Bench Press (Barbell)
5
5 reps
84%
3
Overhead Press (Barbell)
5
5 reps
84%
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Lat Pulldown
3
15 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
84%
2
Bench Press (Barbell)
5
5 reps
84%
3
Overhead Press (Barbell)
5
5 reps
84%
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Lat Pulldown
3
15 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
90%
2
Bench Press (Barbell)
5
5 reps
85%
3
Overhead Press (Barbell)
5
5 reps
85%
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Lat Pulldown
3
15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
90%
2
Bench Press (Barbell)
5
5 reps
85%
3
Overhead Press (Barbell)
5
5 reps
85%
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Lat Pulldown
3
15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
92%
2
Bench Press (Barbell)
5
5 reps
92%
3
Overhead Press (Barbell)
5
5 reps
92%
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Lat Pulldown
3
15 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
92%
2
Bench Press (Barbell)
5
5 reps
92%
3
Overhead Press (Barbell)
5
5 reps
92%
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Lat Pulldown
3
15 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
80%
2
Bulgarian Split Squat (Barbell)
3
8 reps
80%
3
Box Jump
3
10 reps
RPE 8
4
Seated Dumbbell Curl
4
10 reps
40%
5
Overhead Tricep Extension (Cable)
4
10 reps
60%
6
Back Extension
3
10 reps
RPE 8
7
Leg Extension
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
80%
2
Bulgarian Split Squat (Barbell)
3
8 reps
80%
3
Box Jump
3
10 reps
RPE 8
4
Seated Dumbbell Curl
4
10 reps
40%
5
Overhead Tricep Extension (Cable)
4
10 reps
60%
6
Back Extension
3
10 reps
RPE 8
7
Leg Extension
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
82%
2
Bulgarian Split Squat (Barbell)
3
8 reps
82%
3
Box Jump
3
10 reps
RPE 8
4
Seated Dumbbell Curl
4
10 reps
45%
5
Overhead Tricep Extension (Cable)
4
10 reps
65%
6
Back Extension
3
10 reps
RPE 8
7
Leg Extension
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
82%
2
Bulgarian Split Squat (Barbell)
3
8 reps
82%
3
Box Jump
3
10 reps
RPE 8
4
Seated Dumbbell Curl
4
10 reps
45%
5
Overhead Tricep Extension (Cable)
4
10 reps
65%
6
Back Extension
3
10 reps
RPE 8
7
Leg Extension
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
85%
2
Bulgarian Split Squat (Barbell)
3
8 reps
85%
3
Box Jump
3
10 reps
RPE 8
4
Seated Dumbbell Curl
4
10 reps
45%
5
Overhead Tricep Extension (Cable)
4
10 reps
65%
6
Back Extension
3
10 reps
RPE 8
7
Leg Extension
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
85%
2
Bulgarian Split Squat (Barbell)
3
8 reps
85%
3
Box Jump
3
10 reps
RPE 8
4
Seated Dumbbell Curl
4
10 reps
45%
5
Overhead Tricep Extension (Cable)
4
10 reps
65%
6
Back Extension
3
10 reps
RPE 8
7
Leg Extension
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
85%
2
Bulgarian Split Squat (Barbell)
3
8 reps
85%
3
Box Jump
3
10 reps
RPE 8
4
Seated Dumbbell Curl
4
10 reps
55%
5
Overhead Tricep Extension (Cable)
4
10 reps
65%
6
Back Extension
3
10 reps
RPE 8
7
Leg Extension
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
85%
2
Bulgarian Split Squat (Barbell)
3
8 reps
85%
3
Box Jump
3
10 reps
RPE 8
4
Seated Dumbbell Curl
4
10 reps
55%
5
Overhead Tricep Extension (Cable)
4
10 reps
65%
6
Back Extension
3
10 reps
RPE 8
7
Leg Extension
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
80%
2
Bulgarian Split Squat (Barbell)
3
8 reps
80%
3
Box Jump
3
10 reps
RPE 8
4
Seated Dumbbell Curl
4
10 reps
40%
5
Overhead Tricep Extension (Cable)
4
10 reps
60%
6
Back Extension
3
10 reps
RPE 8
7
Leg Extension
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
80%
2
Bulgarian Split Squat (Barbell)
3
8 reps
80%
3
Box Jump
3
10 reps
RPE 8
4
Seated Dumbbell Curl
4
10 reps
40%
5
Overhead Tricep Extension (Cable)
4
10 reps
60%
6
Back Extension
3
10 reps
RPE 8
7
Leg Extension
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Bench Press (Barbell)
4
10 reps
50%
3
Pull-Up (Weighted)
3
AMRAP
RPE 10
4
Overhead Press (Barbell)
3
10 reps
50%
5
Lat Pulldown
3
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Bench Press (Barbell)
4
10 reps
50%
3
Pull-Up (Weighted)
3
AMRAP
RPE 10
4
Overhead Press (Barbell)
3
10 reps
50%
5
Lat Pulldown
3
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
60%
2
Bench Press (Barbell)
4
10 reps
60%
3
Pull-Up (Weighted)
3
AMRAP
RPE 10
4
Overhead Press (Barbell)
3
10 reps
50%
5
Lat Pulldown
4
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
60%
2
Bench Press (Barbell)
4
10 reps
60%
3
Pull-Up (Weighted)
3
AMRAP
RPE 10
4
Overhead Press (Barbell)
3
10 reps
50%
5
Lat Pulldown
4
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Bench Press (Barbell)
4
10 reps
60%
3
Pull-Up (Weighted)
3
AMRAP
RPE 10
4
Overhead Press (Barbell)
3
10 reps
50%
5
Lat Pulldown
4
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Bench Press (Barbell)
4
10 reps
60%
3
Pull-Up (Weighted)
3
AMRAP
RPE 10
4
Overhead Press (Barbell)
3
10 reps
50%
5
Lat Pulldown
4
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
60%
2
Bench Press (Barbell)
4
10 reps
60%
3
Pull-Up (Weighted)
3
AMRAP
RPE 10
4
Overhead Press (Barbell)
3
10 reps
55%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
60%
2
Bench Press (Barbell)
4
10 reps
60%
3
Pull-Up (Weighted)
3
AMRAP
RPE 10
4
Overhead Press (Barbell)
3
10 reps
55%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
40%
2
Bench Press (Barbell)
4
10 reps
40%
3
Pull-Up (Weighted)
3
AMRAP
RPE 10
4
Overhead Press (Barbell)
3
10 reps
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
40%
2
Bench Press (Barbell)
4
10 reps
40%
3
Pull-Up (Weighted)
3
AMRAP
RPE 10
4
Overhead Press (Barbell)
3
10 reps
40%
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)5 Sets
5 Reps
80%
2
Bench Press (Barbell)5 Sets
5 Reps
80%
3
Overhead Press (Barbell)5 Sets
5 Reps
80%
4
Pull-Up (Weighted)3 Sets
AMRAP
@10
5
Lat Pulldown3 Sets
15 Reps
50%
Day 2
1
Lateral Raise (Dumbbell)3 Sets
10 Reps
80%
2
Bulgarian Split Squat (Barbell)3 Sets
8 Reps
80%
3
Box Jump3 Sets
10 Reps
@8
4
Seated Dumbbell Curl4 Sets
10 Reps
40%
5
Overhead Tricep Extension (Cable)4 Sets
10 Reps
60%
6
Back Extension3 Sets
10 Reps
@8
7
Leg Extension3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)3 Sets
10 Reps
50%
2
Bench Press (Barbell)4 Sets
10 Reps
50%
3
Pull-Up (Weighted)3 Sets
AMRAP
@10
4
Overhead Press (Barbell)3 Sets
10 Reps
50%
5
Lat Pulldown3 Sets
10 Reps
50%
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
4.50Â /Â 5
JJAge 31, Man
a month ago
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Big sweat big pump!