Bigman Training Program Phase1
Contents
Description
This will be my bigman training program heavily based on Maintain Dog recapped below.
The program will be a 4 day bro split and I will use it for 1-3 weeks.
I will try out this program in a deload week and make adjustments where needed.
To recap: Mountaindog Training Philosophy
Program
Chest/Shoulders
Volume: 10-12/6-8(Only doing side delt so only 1/3 of the volume) sets
Exercises: 2-3/2-3
Intensity: None
| Exercise | Sets | Reps |
|---|---|---|
| Dumbell Twist Press | 4 | 10-12 |
| Smith Incline Bench Press | 4 | 6-8 |
| Lever Seated Fly | 3 | 15 |
| Lever Lateral Raise (plate loaded) | 3 | 15 |
Legs
Volume: 11-14 sets
Exercises: 3-4
Intensity: None
| Exercise | Sets | Reps |
|---|---|---|
| Lever Standing Leg Curl | 4 | 10-15 |
| Smith Squat | 4 | 8 |
| Dumbbell Lunge | 4 | 15 |
Back/Shoulders
Volume: 11-14/6-8(Only doing rear delt so 1/3 of volume) sets
Exercises: 4-5/2-3
Intensity: None
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Bent-over Row | 4 | 10-15 |
| Cable Close Grip Pulldown | 4 | 8 |
| Cable Wide Grip Seated Row | 4 | 10-15 |
| Cable Rear Delt Row | 3 | 25 |
Bicep/Tricep
Volume: 6-8/8-10 sets
Exercises: 2-3/2-3
Intensity: None
| Exercise | Sets | Reps |
|---|---|---|
| Dumbell hammer curls | 3 | 12-15 |
| EZ Bar curl | 3 | 8 |
| Cable Dual Rope Triceps Extension | 4 | 15 |
| Triceps Dip | 4 | 15 |