Workout program to get BIG

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Overhead Press (Barbell)

Lat Pulldown

Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Seated Dumbbell Curl

Side Plank

Day 1

Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Bent Over Row (Barbell)

Hamstring Curl

Standing Calf Raise

Day 2

Bench Press (Barbell)

Chin-Up (Bodyweight)

Incline Bench Press (Dumbbell)

Push Up

Upright Row (Cable)

Bicep Curl (Cable)

Sit Up

Day 3

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Seated Row (Cable)

Reverse Wrist Curls

Day 4

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