Big Bear

**Big Bear** is a comprehensive 4-week strength training program designed to build muscle and enhance  overall strength. With 16 intense workout days, you'll tackle a variety of compound and isolation exercises targeting major muscle groups, including the legs, chest, and shoulders. Each session incorporates progressive overload principles, ensuring you challenge yourself while improving your form and technique. Get ready to unleash your inner beast and transform your physique with this structured and effective training plan!

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Week 1

Week 2

Week 3

Week 4

Safety Bar Squat (Paused)

Leg Press

Leg Extension

Farmer's Walk (Weighted)

Plank (Weighted)

Legs

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Overhead Tricep Extension

Bicep Curl (EZ Bar)

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Hamstring Curl

Single Arm Row (Dumbbell)

Lat Pulldown

Log Press

Seated Shoulder Press (Dumbbell)

Rear Delt Fly (Machine)

Bicep Curl (Dumbbell)

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