Basics Get You Big!!!

This program is designed as a general size and strength program that will build a solid base of competence in the weight room. It is designed for early intermediates who want to get more serious about the gym. The program is designed to get you strong and proficient at all the basic lifts you’ll need to know no matter what your goal is later on, Bodybuilding, powerlifting, etc. The program uses linear progression to drive up your max on key lifts while getting you better at more fluff and pump stuff. If you eat right and sleep, this program will force your body to get jacked and strong.

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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 (Barbell)

Overhead Press (Barbell)

Seated Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Incline Bench Press (Dumbbell)

Bench Press (Close Grip)

Tricep Extension (Cable)

Tricep Pushdown (Cable)

Push

Deload week if necessary by cutting weight in half and training at RPE 5.

Deadlift (Barbell)

Bent Over Row (Barbell)

Lat Pulldown

Kroc Row

Bicep Curl (Barbell)

Incline Curl (Dumbbell)

Concentration Curl

Hammer Curl

Rear Delt Fly (Dumbbell)

Pull

Squat (Barbell)

Farmer's Walk (Weighted)

Walking Lunge (Dumbbell)

Lateral Med Ball Slam

Leg Press

Bench Press (Dumbbell)

Shrug (Barbell)

Hamstring Curl

Standing Calf Raise

Legs

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