Workout Routine

Get Big

by mansolifts

TITLE SAYS IT ALL.

RUNNING THIS PROGRAM IS NOT FOR FUCKING AROUND, 100% EFFORT ON EACH AND EVERY SET, EVERY REP PERFORMED WITH UTMOST EFFORT.

THE RPE/INTENSITY GUIDELINES ARE ONLY THERE TO GAUGE YOURSELF, DONT RELY ON THEM AND GUIDE YOURSELF, YOU CAN DO ALOT MORE THAN YOU THINK YOU CAN.

AS THE REPS GOES DOWN THE WEIGHT GOES UP, COMMON SENSE.

BEST IF RAN WITH A PARTNER TO HELP PUSH YOU MORE.

Workouts

1 | LEG DAY

Adductor Machine

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
12
100 sec
2
75% 1RM
12
100 sec
3
75% 1RM
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Adductor Machine

3 sets

Abductor Machine

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
12
100 sec
2
75% 1RM
12
100 sec
3
75% 1RM
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Abductor Machine

3 sets

Lying Hamstring Curl Machine

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
15
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec
4
@RPE9
10
100 sec
5
@RPE8
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Lying Hamstring Curl Machine

5 sets

Hack Squat

Set
Intensity
Weight
Reps
Rest time
1
25% 1RM
12 +
amrap
100 sec
2
55% 1RM
10 +
amrap
100 sec
3
75% 1RM
8 +
amrap
100 sec
4
100% 1RM
6 +
amrap
100 sec
5
55% 1RM
12 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Hack Squat

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE7.5
15
100 sec
2
@RPE7.5
15
100 sec
3
@RPE7.5
15
100 sec
4
@RPE6
30
100 sec
5
@RPE6
30
100 sec
6
@RPE6
30
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

leg extension

6 sets

2 | CHEST DAY

Hammer Strength | Incline Chest Machine

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
100 sec
2
@RPE7.5
10
100 sec
3
@RPE8
8
100 sec
4
@RPE8.5
6
100 sec
5
@RPE9
4
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Hammer Strength | Incline Chest Machine

5 sets

Hammer Strength | Flat Bench Machine

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
100 sec
2
@RPE7.5
10
100 sec
3
@RPE8
8
100 sec
4
@RPE8.5
6
100 sec
5
@RPE9
4
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Hammer Strength | Flat Bench Machine

5 sets

Hammer Strength | Decline Bench Machine

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
100 sec
2
@RPE7.5
10
100 sec
3
@RPE8
8
100 sec
4
@RPE8.5
6
100 sec
5
@RPE9
4
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Hammer Strength | Decline Bench Machine

5 sets

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
10
100 sec
5
–
–
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Pec Deck

5 sets

Cable | Drag Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Cable | Drag Curl

4 sets

Cable | Reverse Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Cable | Reverse Curl

4 sets

3 | BACK DAY

Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
10 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Rear Delt Fly

4 sets

Static Lat Pull Down Machine | Regular -> Neutral

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec
4
–
–
6
100 sec
5
–
–
4 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Static Lat Pull Down Machine | Regular -> Neutral

5 sets

Machine Low Row | Regular -> Middle

Set
Intensity
Weight
Reps
Rest time
1
–
–
24
100 sec
2
–
–
20
100 sec
3
–
–
16
100 sec
4
–
–
12
100 sec
5
–
–
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Machine Low Row | Regular -> Middle

5 sets

T-Bar Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
6
100 sec
4
–
–
4
100 sec
5
–
–
6
100 sec
6
–
–
8
100 sec
7
–
–
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

T-Bar Row

7 sets

Tricep Pushdown | Rope

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Tricep Pushdown | Rope

5 sets

Tricep Pushdown | Straight Bar

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Tricep Pushdown | Straight Bar

5 sets

4 | SHOULDER DAY

Standing Military Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
6
100 sec
3
–
–
8
100 sec
4
–
–
6
100 sec
5
–
–
4
100 sec
6
–
–
10
100 sec
7
–
–
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Standing Military Press

7 sets

SS | Lateral Raises -> Heavy Partials

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
5
–
–
12
100 sec
6
–
–
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

SS | Lateral Raises -> Heavy Partials

6 sets

Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Rear Delt Fly

4 sets

Cable | Drag Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Cable | Drag Curl

4 sets

Cable | Reverse Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Cable | Reverse Curl

4 sets