13 Week GET BIG Program Workout Summary Main Goal Build Muscle & Strength Workout Type Split Targeted Gender Any Training Experience Advanced Program Duration 12 Weeks Days Per Week 5 Days Time Per Workout 60-75 Minutes Equipment Needed Barbell, Dumbbells,...
Day 1: Upper Body A + Cardio Exercise Sets Reps Bench Press 4 8 Lat Pull Downs 4 10-12 Machine Shoulder Press 4 10 Close Grip Bench Press 4 10 Seated Alternating Dumbbell Curls 4 12 Day 2: Lower Body...
Day 1: Full Body Workout A + Cardio Exercise Sets Reps Leg Press 3 12 Bench Press 3 8 One Arm Dumbbell Rows 3 10 Seated Dumbbell Overhead Press 3 10 Leg Curls 2 12 Cable Tricep Extensions 3 12...
Day 1: Upper Body A + Cardio Exercise Sets Reps Barbell Bench Press 3 8 One Arm Dumbbell Rows 3 10 Machine Overhead Press 3 10 Lying Triceps Extensions 3 10 Cable Bicep Curls 3 10 Day 2: Lower Body...
Day 1: Upper Body A + HIIT Cardio Exercise Sets Reps Barbell Bench Press 3 8 One Arm Dumbbell Rows 3 12 Machine Overhead Press 3 12 Dips (Optional: Assisted) 3 As many as possible Straight Bar Curls 3 10...
Day 1: Upper Body A + Cardio Exercise Sets Reps Dumbbell or Barbell Press 4 12 Two Arm Dumbbell Rows 4 12 Side DB Shoulder Raises 4 15 Dips 4 10-15 Dumbbell Curls 4 12 Day 2: Lower Body A...
Day 1: Upper Body A + Cardio Exercise Sets Reps Dumbbell Bench Press 2 10 Push Ups 2 Minutes As many as possible Machine Row 2 10 Assisted Pull Ups 2 Minutes As many as possible Seated Overhead Dumbbell Press...
