Workouts

Use your bodyweight and gravity to develop a strength foundation, improve neuromuscular coordination, and your work capacity. 

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 + 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...

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...