Big Daddy Hypertrophy and Strength

This program is designed to make you big and strong. Lift hard, eat big, and grow.

-Take a rest day after each workout day
-Take every last set of each exercise to total failure
-Incorporate rest pause after failure on all last sets of each exercise
-when you hit all reps of each set, add more weight on the next workout
-EAT

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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

Bench Press (Dumbbell)

Seated Row (Cable)

Lat Pulldown

Leg Extension

Leg Curl

Standing Calf Raise

Bicep Curl (Dumbbell)

Overhead Tricep Extension (Cable)

One Arm Lateral Raise (Cable)

Hanging Leg Raise

Bent Over Row (Barbell)

Shrug (Dumbbell)

Rear Delt Fly (Dumbbell)

Lateral Raise (Dumbbell)

Goblet Squat

Lunge (Dumbbell)

Abs Crunch (Bodyweight)

Incline Curl (Dumbbell)

Dip (Bodyweight)

Hip Abductor (Machine)

Hip Adductor (Machine)

Deadlift (Barbell)

Incline Bench Press (Barbell)

Leg Press (45 Degrees)

Bicep Curl (Barbell)

Lying Tricep Extension (Barbell)

Pull-Up (Bodyweight)

Sit Up

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