Program Description
Big n strong
Program Overview
- LevelNovice
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length3 weeks
- Time Per Workout70 minutes
- CreatedJan 02, 2024 05:11
- Last EditedJul 21, 2024 02:43
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Seated Overhead Press (Barbell)
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
6
Skull Crusher
2
8-12 reps
RPE 8
7
Bicep Curl (Cable)
2
10-15 reps
RPE 8
8
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Seated Overhead Press (Barbell)
4
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Skull Crusher
3
8-12 reps
RPE 8
7
Bicep Curl (Cable)
2
10-15 reps
RPE 8
8
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Seated Overhead Press (Barbell)
5
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Skull Crusher
3
8-12 reps
RPE 8
7
Bicep Curl (Cable)
3
10-15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Squat (Barbell)
1
AMRAP
65%
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Safety Bar Squat
2
8-12 reps
RPE 8
5
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
7
Lateral Raise (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Squat (Barbell)
1
AMRAP
65%
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4
Safety Bar Squat
2
8-12 reps
RPE 8
5
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Squat (Barbell)
1
AMRAP
65%
3
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
4
Safety Bar Squat
3
8-12 reps
RPE 8
5
Bulgarian Split Squat (Barbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
65%
2
Barbell Row
1
AMRAP
65%
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10-15 reps
RPE 8
5
Upright Row (Barbell)
3
8-12 reps
RPE 8
6
Standing Calf Raise
3
8-12 reps
RPE 8
7
Hanging Leg Raise
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
65%
2
Barbell Row
1
AMRAP
65%
3
Lat Pulldown
4
10 reps
RPE 8
4
Seated Row (Cable)
3
10-15 reps
RPE 8
5
Upright Row (Barbell)
3
8-12 reps
RPE 8
6
Standing Calf Raise
4
8-12 reps
RPE 8
7
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
65%
2
Barbell Row
1
AMRAP
65%
3
Lat Pulldown
5
10 reps
RPE 8
4
Seated Row (Cable)
3
10-15 reps
RPE 8
5
Upright Row (Barbell)
3
8-12 reps
RPE 8
6
Standing Calf Raise
4
8-12 reps
RPE 8
7
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
65%
2
Overhead Press (Barbell)
1
AMRAP
65%
3
Bench Press (Close Grip)
3
10 reps
RPE 8
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
7
Face Pull
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
65%
2
Overhead Press (Barbell)
1
AMRAP
65%
3
Bench Press (Close Grip)
4
10 reps
RPE 8
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
7
Face Pull
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
65%
2
Overhead Press (Barbell)
1
AMRAP
65%
3
Bench Press (Close Grip)
5
10 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
Face Pull
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
65%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Front Squat (Barbell)
3
10 reps
RPE 8
4
Good Morning
3
8-12 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Standing Calf Raise
3
10-15 reps
RPE 8
7
Cable Crunch
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
65%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Front Squat (Barbell)
4
10 reps
RPE 8
4
Good Morning
3
8-12 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Cable Crunch
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
65%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Front Squat (Barbell)
4
10 reps
RPE 8
4
Good Morning
3
8-12 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Cable Crunch
3
10-15 reps
RPE 8
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
6 Reps
65%
2
Bench Press (Barbell)1 Set
AMRAP
65%
3
Seated Overhead Press (Barbell)3 Sets
10 Reps
@8
4
Incline Bench Press (Dumbbell)3 Sets
10 Reps
@8
5
Incline Curl (Dumbbell)2 Sets
8-12 Reps
@8
6
Skull Crusher2 Sets
8-12 Reps
@8
7
Bicep Curl (Cable)2 Sets
10-15 Reps
@8
8
Tricep Pushdown (Cable)2 Sets
10-15 Reps
@8
Day 2
1
Squat (Barbell)3 Sets
6 Reps
65%
2
Squat (Barbell)1 Set
AMRAP
65%
3
Romanian Deadlift (Barbell)3 Sets
10 Reps
@8
4
Safety Bar Squat2 Sets
8-12 Reps
@8
5
Bulgarian Split Squat (Barbell)2 Sets
8-12 Reps
@8
6
Lateral Raise (Dumbbell)2 Sets
8-12 Reps
@8
7
Lateral Raise (Cable)2 Sets
10-15 Reps
@8
Day 5
1
Deadlift (Barbell)3 Sets
6 Reps
65%
2
Deadlift (Barbell)1 Set
AMRAP
65%
3
Front Squat (Barbell)3 Sets
10 Reps
@8
4
Good Morning3 Sets
8-12 Reps
@8
5
Leg Extension2 Sets
10-15 Reps
@8
6
Standing Calf Raise3 Sets
10-15 Reps
@8
7
Cable Crunch2 Sets
10-15 Reps
@8
Day 4
1
Overhead Press (Barbell)3 Sets
6 Reps
65%
2
Overhead Press (Barbell)1 Set
AMRAP
65%
3
Bench Press (Close Grip)3 Sets
10 Reps
@8
4
Chest Fly (Dumbbell)2 Sets
10-15 Reps
@8
5
Incline Curl (Dumbbell)2 Sets
8-12 Reps
@8
6
Overhead Tricep Extension (Cable)2 Sets
8-12 Reps
@8
7
Face Pull2 Sets
10-15 Reps
@8
Day 3
1
Barbell Row3 Sets
6 Reps
65%
2
Barbell Row1 Set
AMRAP
65%
3
Lat Pulldown3 Sets
10 Reps
@8
4
Seated Row (Cable)3 Sets
10-15 Reps
@8
5
Upright Row (Barbell)3 Sets
8-12 Reps
@8
6
Standing Calf Raise3 Sets
8-12 Reps
@8
7
Hanging Leg Raise2 Sets
10-15 Reps
@8