Big Dog's Beast Factory Regimine

by Ben C.

2 athletes joined

Program Description

Get Beastly

Program Overview

Level
Novice
Goal
Muscle & Sculpting
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Jul 29, 2024 05:39
Last Edited
Jul 29, 2024 10:24

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WEEK 1

WEEK 2

WEEK 3

Day 1

1

Bench Press (Dumbbell)

2

1

15-20 reps

15-25 reps

-

-

2

Goblet Squat

4

1

10-15 reps

10-25 reps

-

-

3

Seated Row (Cable)

2

1

15-20 reps

15-25 reps

-

-

4

Tricep Pushdown (Cable)

2

1

15-20 reps

15-25 reps

-

-

5

Wall Press Dead Bug

3

15-20 reps

-

Day 1

1

Bench Press (Dumbbell)

2

1

15-20 reps

15-25 reps

-

-

2

Goblet Squat

4

1

10-15 reps

10-25 reps

-

-

3

Seated Row (Cable)

2

1

15-20 reps

15-25 reps

-

-

4

Tricep Pushdown (Cable)

2

1

15-20 reps

15-25 reps

-

-

5

Wall Press Dead Bug

3

15-20 reps

-

Day 1

1

Bench Press (Dumbbell)

2

1

15-20 reps

15-25 reps

-

-

2

Goblet Squat

4

1

10-15 reps

10-25 reps

-

-

3

Seated Row (Cable)

2

1

15-20 reps

15-25 reps

-

-

4

Tricep Pushdown (Cable)

2

1

15-20 reps

15-25 reps

-

-

5

Wall Press Dead Bug

3

15-20 reps

-

Day 2

1

Seated Shoulder Press (Dumbbell)

2

1

15-20 reps

15-25 reps

-

-

2

Romanian Deadlift (Dumbbell)

4

1

10-15 reps

10-25 reps

-

-

3

Seated Row (Cable)

2

1

15-20 reps

15-25 reps

-

-

4

Bicep Curl (Cable)

2

1

15-20 reps

15-25 reps

-

-

5

Bird Dog

3

15-20 reps

-

Day 2

1

Seated Shoulder Press (Dumbbell)

2

1

15-20 reps

15-25 reps

-

-

2

Romanian Deadlift (Dumbbell)

4

1

10-15 reps

10-25 reps

-

-

3

Seated Row (Cable)

2

1

15-20 reps

15-25 reps

-

-

4

Bicep Curl (Cable)

2

1

15-20 reps

15-25 reps

-

-

5

Bird Dog

3

15-20 reps

-

Day 2

1

Seated Shoulder Press (Dumbbell)

2

1

15-20 reps

15-25 reps

-

-

2

Romanian Deadlift (Dumbbell)

4

1

10-15 reps

10-25 reps

-

-

3

Seated Row (Cable)

2

1

15-20 reps

15-25 reps

-

-

4

Bicep Curl (Cable)

2

1

15-20 reps

15-25 reps

-

-

5

Bird Dog

3

15-20 reps

-

Day 3

1

Bulgarian Split Squat (Dumbbell)

4

1

10-15 reps

10-20 reps

-

-

2

Tricep Extension (Cable)

2

1

10-15 reps

10-25 reps

-

-

3

Face Pull

3

20-25 reps

-

4

Plank

3

60 mins

-

5

Decline Sit Up (Bodyweight)

3

10-15 reps

-

Day 3

1

Bulgarian Split Squat (Dumbbell)

4

1

10-15 reps

10-20 reps

-

-

2

Tricep Extension (Cable)

2

1

10-15 reps

10-25 reps

-

-

3

Face Pull

3

20-25 reps

-

4

Plank

3

60 mins

-

5

Decline Sit Up (Bodyweight)

3

10-15 reps

-

Day 3

1

Bulgarian Split Squat (Dumbbell)

4

1

10-15 reps

10-20 reps

-

-

2

Tricep Extension (Cable)

2

1

10-15 reps

10-25 reps

-

-

3

Face Pull

3

20-25 reps

-

4

Plank

3

60 mins

-

5

Decline Sit Up (Bodyweight)

3

10-15 reps

-

Day 1

1

Bench Press (Dumbbell)

2 Sets

1 Set

15-20 Reps

15-25 Reps

-

-

2

Goblet Squat

4 Sets

1 Set

10-15 Reps

10-25 Reps

-

-

3

Seated Row (Cable)

2 Sets

1 Set

15-20 Reps

15-25 Reps

-

-

4

Tricep Pushdown (Cable)

2 Sets

1 Set

15-20 Reps

15-25 Reps

-

-

5

Wall Press Dead Bug

3 Sets

15-20 Reps

-

Day 2

1

Seated Shoulder Press (Dumbbell)

2 Sets

1 Set

15-20 Reps

15-25 Reps

-

-

2

Romanian Deadlift (Dumbbell)

4 Sets

1 Set

10-15 Reps

10-25 Reps

-

-

3

Seated Row (Cable)

2 Sets

1 Set

15-20 Reps

15-25 Reps

-

-

4

Bicep Curl (Cable)

2 Sets

1 Set

15-20 Reps

15-25 Reps

-

-

5

Bird Dog

3 Sets

15-20 Reps

-

Day 3

1

Bulgarian Split Squat (Dumbbell)

4 Sets

1 Set

10-15 Reps

10-20 Reps

-

-

2

Tricep Extension (Cable)

2 Sets

1 Set

10-15 Reps

10-25 Reps

-

-

3

Face Pull

3 Sets

20-25 Reps

-

4

Plank

3 Sets

60 mins

-

5

Decline Sit Up (Bodyweight)

3 Sets

10-15 Reps

-