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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
down_app
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
@9
2
Lat Pulldown
3 Sets
6-8 Reps
@9
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
6
Seated Dumbbell Curl
3 Sets
8-12 Reps
@9
7
Side Plank
3 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
3
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@9
4
Hamstring Curl
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
4 Sets
12-16 Reps
@9
Day 3
1
Bench Press (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@9
@10
2
Chin-Up (Bodyweight)
3 Sets
8-12 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
4
Push Up
3 Sets
AMRAP
@10
5
Upright Row (Cable)
3 Sets
8-12 Reps
@9
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
7
Sit Up
3 Sets
12-16 Reps
@9
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
3
Leg Press
3 Sets
8-12 Reps
@9
4
Seated Row (Cable)
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
4 Sets
8-12 Reps
@9
6
Reverse Wrist Curls
3 Sets
12-16 Reps
@9
Day 1
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
@9
2
Lat Pulldown
3 Sets
6-8 Reps
@9
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
6
Seated Dumbbell Curl
3 Sets
8-12 Reps
@9
7
Side Plank
3 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
3
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@9
4
Hamstring Curl
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
4 Sets
12-16 Reps
@9
Day 3
1
Bench Press (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@9
@10
2
Chin-Up (Bodyweight)
3 Sets
8-12 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
4
Push Up
3 Sets
AMRAP
@10
5
Upright Row (Cable)
3 Sets
8-12 Reps
@9
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
7
Sit Up
3 Sets
12-16 Reps
@9
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
3
Leg Press
3 Sets
8-12 Reps
@9
4
Seated Row (Cable)
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
4 Sets
8-12 Reps
@9
6
Reverse Wrist Curls
3 Sets
12-16 Reps
@9
Day 1
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
@9
2
Lat Pulldown
3 Sets
6-8 Reps
@9
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
6
Seated Dumbbell Curl
3 Sets
8-12 Reps
@9
7
Side Plank
3 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
3
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@9
4
Hamstring Curl
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
4 Sets
12-16 Reps
@9
Day 3
1
Bench Press (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@9
@10
2
Chin-Up (Bodyweight)
3 Sets
8-12 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
4
Push Up
3 Sets
AMRAP
@10
5
Upright Row (Cable)
3 Sets
8-12 Reps
@9
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
7
Sit Up
3 Sets
12-16 Reps
@9
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
3
Leg Press
3 Sets
8-12 Reps
@9
4
Seated Row (Cable)
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
4 Sets
8-12 Reps
@9
6
Reverse Wrist Curls
3 Sets
12-16 Reps
@9
Day 1
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
@9
2
Lat Pulldown
3 Sets
6-8 Reps
@9
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
6
Seated Dumbbell Curl
3 Sets
8-12 Reps
@9
7
Side Plank
3 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
3
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@9
4
Hamstring Curl
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
4 Sets
12-16 Reps
@9
Day 3
1
Bench Press (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@9
@10
2
Chin-Up (Bodyweight)
3 Sets
8-12 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
4
Push Up
3 Sets
AMRAP
@10
5
Upright Row (Cable)
3 Sets
8-12 Reps
@9
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
7
Sit Up
3 Sets
12-16 Reps
@9
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
3
Leg Press
3 Sets
8-12 Reps
@9
4
Seated Row (Cable)
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
4 Sets
8-12 Reps
@9
6
Reverse Wrist Curls
3 Sets
12-16 Reps
@9
Day 1
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
@9
2
Lat Pulldown
3 Sets
6-8 Reps
@9
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
6
Seated Dumbbell Curl
3 Sets
8-12 Reps
@9
7
Side Plank
3 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
3
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@9
4
Hamstring Curl
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
4 Sets
12-16 Reps
@9
Day 3
1
Bench Press (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@9
@10
2
Chin-Up (Bodyweight)
3 Sets
8-12 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
4
Push Up
3 Sets
AMRAP
@10
5
Upright Row (Cable)
3 Sets
8-12 Reps
@9
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
7
Sit Up
3 Sets
12-16 Reps
@9
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
3
Leg Press
3 Sets
8-12 Reps
@9
4
Seated Row (Cable)
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
4 Sets
8-12 Reps
@9
6
Reverse Wrist Curls
3 Sets
12-16 Reps
@9
Day 1
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
@9
2
Lat Pulldown
3 Sets
6-8 Reps
@9
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
6
Seated Dumbbell Curl
3 Sets
8-12 Reps
@9
7
Side Plank
3 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
3
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@9
4
Hamstring Curl
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
4 Sets
12-16 Reps
@9
Day 3
1
Bench Press (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@9
@10
2
Chin-Up (Bodyweight)
3 Sets
8-12 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
4
Push Up
3 Sets
AMRAP
@10
5
Upright Row (Cable)
3 Sets
8-12 Reps
@9
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
7
Sit Up
3 Sets
12-16 Reps
@9
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
3
Leg Press
3 Sets
8-12 Reps
@9
4
Seated Row (Cable)
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
4 Sets
8-12 Reps
@9
6
Reverse Wrist Curls
3 Sets
12-16 Reps
@9
Day 1
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
@9
2
Lat Pulldown
3 Sets
6-8 Reps
@9
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
6
Seated Dumbbell Curl
3 Sets
8-12 Reps
@9
7
Side Plank
3 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
3
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@9
4
Hamstring Curl
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
4 Sets
12-16 Reps
@9
Day 3
1
Bench Press (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@9
@10
2
Chin-Up (Bodyweight)
3 Sets
8-12 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
4
Push Up
3 Sets
AMRAP
@10
5
Upright Row (Cable)
3 Sets
8-12 Reps
@9
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
7
Sit Up
3 Sets
12-16 Reps
@9
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
3
Leg Press
3 Sets
8-12 Reps
@9
4
Seated Row (Cable)
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
4 Sets
8-12 Reps
@9
6
Reverse Wrist Curls
3 Sets
12-16 Reps
@9
Day 1
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
@9
2
Lat Pulldown
3 Sets
6-8 Reps
@9
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
6
Seated Dumbbell Curl
3 Sets
8-12 Reps
@9
7
Side Plank
3 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
3
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@9
4
Hamstring Curl
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
4 Sets
12-16 Reps
@9
Day 3
1
Bench Press (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@9
@10
2
Chin-Up (Bodyweight)
3 Sets
8-12 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
4
Push Up
3 Sets
AMRAP
@10
5
Upright Row (Cable)
3 Sets
8-12 Reps
@9
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
7
Sit Up
3 Sets
12-16 Reps
@9
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
3
Leg Press
3 Sets
8-12 Reps
@9
4
Seated Row (Cable)
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
4 Sets
8-12 Reps
@9
6
Reverse Wrist Curls
3 Sets
12-16 Reps
@9
Day 1
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
@9
2
Lat Pulldown
3 Sets
6-8 Reps
@9
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
6
Seated Dumbbell Curl
3 Sets
8-12 Reps
@9
7
Side Plank
3 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
3
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@9
4
Hamstring Curl
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
4 Sets
12-16 Reps
@9
Day 3
1
Bench Press (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@9
@10
2
Chin-Up (Bodyweight)
3 Sets
8-12 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
4
Push Up
3 Sets
AMRAP
@10
5
Upright Row (Cable)
3 Sets
8-12 Reps
@9
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
7
Sit Up
3 Sets
12-16 Reps
@9
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
3
Leg Press
3 Sets
8-12 Reps
@9
4
Seated Row (Cable)
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
4 Sets
8-12 Reps
@9
6
Reverse Wrist Curls
3 Sets
12-16 Reps
@9
Day 1
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
@9
2
Lat Pulldown
3 Sets
6-8 Reps
@9
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
6
Seated Dumbbell Curl
3 Sets
8-12 Reps
@9
7
Side Plank
3 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
3
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@9
4
Hamstring Curl
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
4 Sets
12-16 Reps
@9
Day 3
1
Bench Press (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@9
@10
2
Chin-Up (Bodyweight)
3 Sets
8-12 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
4
Push Up
3 Sets
AMRAP
@10
5
Upright Row (Cable)
3 Sets
8-12 Reps
@9
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
7
Sit Up
3 Sets
12-16 Reps
@9
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
3
Leg Press
3 Sets
8-12 Reps
@9
4
Seated Row (Cable)
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
4 Sets
8-12 Reps
@9
6
Reverse Wrist Curls
3 Sets
12-16 Reps
@9
Day 1
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
@9
2
Lat Pulldown
3 Sets
6-8 Reps
@9
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
6
Seated Dumbbell Curl
3 Sets
8-12 Reps
@9
7
Side Plank
3 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
3
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@9
4
Hamstring Curl
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
4 Sets
12-16 Reps
@9
Day 3
1
Bench Press (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@9
@10
2
Chin-Up (Bodyweight)
3 Sets
8-12 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
4
Push Up
3 Sets
AMRAP
@10
5
Upright Row (Cable)
3 Sets
8-12 Reps
@9
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
7
Sit Up
3 Sets
12-16 Reps
@9
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
3
Leg Press
3 Sets
8-12 Reps
@9
4
Seated Row (Cable)
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
4 Sets
8-12 Reps
@9
6
Reverse Wrist Curls
3 Sets
12-16 Reps
@9
Day 1
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
@9
2
Lat Pulldown
3 Sets
6-8 Reps
@9
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
6
Seated Dumbbell Curl
3 Sets
8-12 Reps
@9
7
Side Plank
3 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
3
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@9
4
Hamstring Curl
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
4 Sets
12-16 Reps
@9
Day 3
1
Bench Press (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@9
@10
2
Chin-Up (Bodyweight)
3 Sets
8-12 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
4
Push Up
3 Sets
AMRAP
@10
5
Upright Row (Cable)
3 Sets
8-12 Reps
@9
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
7
Sit Up
3 Sets
12-16 Reps
@9
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
3
Leg Press
3 Sets
8-12 Reps
@9
4
Seated Row (Cable)
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
4 Sets
8-12 Reps
@9
6
Reverse Wrist Curls
3 Sets
12-16 Reps
@9