Program Description
Bigger!
Program Overview
- LevelBeginner, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedApr 29, 2024 02:54
- Last EditedJul 09, 2024 09:05
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-12 reps
RPE 8
2
Pull-Up (Bodyweight)
6
8-12 reps
RPE 8
3
Lat Pulldown
5
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
5
8-12 reps
RPE 8
5
Reverse Pec Deck
4
10 reps
RPE 8
6
Face Pull
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-12 reps
RPE 8
2
Pull-Up (Bodyweight)
6
8-12 reps
RPE 8
3
Lat Pulldown
5
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
5
8-12 reps
RPE 8
5
Reverse Pec Deck
4
10 reps
RPE 8
6
Face Pull
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-12 reps
RPE 8
2
Pull-Up (Bodyweight)
6
8-12 reps
RPE 8
3
Lat Pulldown
5
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
5
8-12 reps
RPE 8
5
Reverse Pec Deck
4
10 reps
RPE 8
6
Face Pull
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-12 reps
RPE 8
2
Pull-Up (Bodyweight)
6
8-12 reps
RPE 8
3
Lat Pulldown
5
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
5
8-12 reps
RPE 8
5
Reverse Pec Deck
4
10 reps
RPE 8
6
Face Pull
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Dip (Bodyweight)
5
12 reps
RPE 8
4
Overhead Press (Barbell)
5
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Dip (Bodyweight)
5
12 reps
RPE 8
4
Overhead Press (Barbell)
5
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Dip (Bodyweight)
5
12 reps
RPE 8
4
Overhead Press (Barbell)
5
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Dip (Bodyweight)
5
12 reps
RPE 8
4
Overhead Press (Barbell)
5
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
2
Bicep Curl (Barbell)
4
12 reps
RPE 8
3
Concentration Curl
4
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
5
10 reps
RPE 8
5
Dumbbell Bench Pullover
5
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
2
Bicep Curl (Barbell)
4
12 reps
RPE 8
3
Concentration Curl
4
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
5
10 reps
RPE 8
5
Dumbbell Bench Pullover
5
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
2
Bicep Curl (Barbell)
4
12 reps
RPE 8
3
Concentration Curl
4
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
5
10 reps
RPE 8
5
Dumbbell Bench Pullover
5
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
2
Bicep Curl (Barbell)
4
12 reps
RPE 8
3
Concentration Curl
4
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
5
10 reps
RPE 8
5
Dumbbell Bench Pullover
5
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
8 reps
RPE 8
2
Deadlift (Barbell)
6
8 reps
RPE 8
3
Leg Extension
5
10 reps
RPE 8
4
Leg Curl
5
10 reps
RPE 8
5
Lunge (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
8 reps
RPE 8
2
Deadlift (Barbell)
6
8 reps
RPE 8
3
Leg Extension
5
10 reps
RPE 8
4
Leg Curl
5
10 reps
RPE 8
5
Lunge (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
8 reps
RPE 8
2
Deadlift (Barbell)
6
8 reps
RPE 8
3
Leg Extension
5
10 reps
RPE 8
4
Leg Curl
5
10 reps
RPE 8
5
Lunge (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
8 reps
RPE 8
2
Deadlift (Barbell)
6
8 reps
RPE 8
3
Leg Extension
5
10 reps
RPE 8
4
Leg Curl
5
10 reps
RPE 8
5
Lunge (Dumbbell)
3
10 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bent Over Row (Barbell)4 Sets
8-12 Reps
@8
2
Pull-Up (Bodyweight)6 Sets
8-12 Reps
@8
3
Lat Pulldown5 Sets
8-12 Reps
@8
4
Chest Supported Row (Dumbbell)5 Sets
8-12 Reps
@8
5
Reverse Pec Deck4 Sets
10 Reps
@8
6
Face Pull4 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)5 Sets
10 Reps
@8
2
Bench Press (Dumbbell)5 Sets
12 Reps
@8
3
Dip (Bodyweight)5 Sets
12 Reps
@8
4
Overhead Press (Barbell)5 Sets
8 Reps
@8
5
Lateral Raise (Dumbbell)5 Sets
10 Reps
@8
Day 3
1
Bicep Curl (Dumbbell)4 Sets
12 Reps
@8
2
Bicep Curl (Barbell)4 Sets
12 Reps
@8
3
Concentration Curl4 Sets
10 Reps
@8
4
Tricep Rope Push Down (Cable)5 Sets
10 Reps
@8
5
Dumbbell Bench Pullover5 Sets
10 Reps
@8
6
Overhead Tricep Extension (Cable)5 Sets
10 Reps
@8
Day 4
1
Squat (Barbell)6 Sets
8 Reps
@8
2
Deadlift (Barbell)6 Sets
8 Reps
@8
3
Leg Extension5 Sets
10 Reps
@8
4
Leg Curl5 Sets
10 Reps
@8
5
Lunge (Dumbbell)3 Sets
10 Reps
@8