Looking to build a stronger chest? You've come to the right place. A well-rounded chest workout is key for both aesthetics and strength. The pectoralis major and minor form the core of your chest muscles. To target these effectively, incorporate...
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 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...
Day 1: Lower Body Workout + HIIT Cardio Exercise Sets Reps Barbell Front Squats 4 10 Dumbbell Romanian Deadlift 4 12 Dumbbell Lunges 4 10 Planks 3 1-2 Minutes Day 2: Off *Cardio can be performed on days off or first...
