Workout program to get BIG

by Julian G.

1 athletes joined

Program Description

Build muscle and strength, to get from the beginner to intermediate stage of lifting. The goal is to hit a 225 bench, 315 squat, and 405 deadlift for atleast one rep each by the end of the program. If the desired strength goals have not been reached by the end of the program, repeat it as long as needed.

Program Overview

Level

Novice, Beginner

Goal

Powerbuilding, Bodybuilding, Powerlifting

Equipment

Garage Gym

Program Length

12 weeks

Time Per Workout

90 minutes

Created

Aug 14, 2023 04:25

Last Edited

May 07, 2024 10:01

Day 1

Overhead Press (Barbell)

3 Sets

6-8 Reps

Lat Pulldown

3 Sets

6-8 Reps

Bench Press (Dumbbell)

3 Sets

8-12 Reps

Lateral Raise (Dumbbell)

3 Sets

12-16 Reps

Tricep Rope Push Down (Cable)

3 Sets

8-12 Reps

Seated Dumbbell Curl

3 Sets

8-12 Reps

Side Plank

3 Sets

AMRAP

@10

Day 2

Deadlift (Barbell)

2 Sets

5 Reps

Bulgarian Split Squat (Dumbbell)

3 Sets

8-12 Reps

Bent Over Row (Barbell)

3 Sets

6-8 Reps

Hamstring Curl

3 Sets

8-12 Reps

Standing Calf Raise

4 Sets

12-16 Reps

Day 3

Bench Press (Barbell)

2 Sets

1 Set

5 Reps

@10

Chin-Up (Bodyweight)

3 Sets

8-12 Reps

Incline Bench Press (Dumbbell)

3 Sets

6-8 Reps

Push Up

3 Sets

AMRAP

@10

Upright Row (Cable)

3 Sets

8-12 Reps

Bicep Curl (Cable)

3 Sets

8-12 Reps

Sit Up

3 Sets

12-16 Reps

Day 4

Squat (Barbell)

3 Sets

5 Reps

Romanian Deadlift (Barbell)

3 Sets

6-8 Reps

Leg Press

3 Sets

8-12 Reps

Seated Row (Cable)

3 Sets

8-12 Reps

Standing Calf Raise

4 Sets

8-12 Reps

Reverse Wrist Curls

3 Sets

12-16 Reps