The Get Big Training Program

Big Rack Deadlift Powerlifting

I weighed about 170lbs when I got my first gym membership (I'm 264lbs. now). They had good barbells, 1 power rack and 2 squat racks but for about a year, I didn't touch them. I was overwhelmed with all this new equipment I had never used before and didn't know where to start. I stuck with machines and dumbbells at first and made some progress. But the real progress came when I started to learn the compound lifts (mainly the barbell squat, deadlift, bench and military press) using that equipment I had been unfamiliar with. I could be further along now if I started out learning proper form on those big lifts right from the beginning.

Here is a beginner training program that centres around compound lifts that I wish I could give to my younger self. It would've saved a lot of time from trying to figure out what works:

*Consult your doctor before starting a new training routine. All sets below are after warming up. It's important to focus on your form. Start out light and add weight from there until it's challenging. If you start to break form, it's too heavy.

The Get Big Training Program for Beginners

Day 1 - Bench - Chest & Triceps
  • Barbell Bench - 4 sets, 10 reps
  • Close-Grip Bench - 2 sets, 10 reps
  • Dips - 4 sets, 10 reps

Day 2 - Deadlifts - Back & Biceps
  • Deadlifts - 4 sets, 8 reps
  • Barbell Rows 3 sets, 10 reps
  • Lat Pulldowns 3 sets, 10 reps
  • Bicep Curls 3 sets, 10 reps

Day 3 - Rest

Eat big! Take a nap if you can. The time off from the gym is when your body repairs itself back up bigger and stronger.

Day 4 - Military Press - Shoulders

  • Military Press - 4 sets, 10 reps
  • Side Raises - 3 sets, 10 reps
  • Rear Delt Raises - 3 sets, 10 reps

Day 5 - Squats - Legs
  • Squats - 5 sets, 12 reps
  • Hamstring Curls - 4 sets, 12 reps
  • Weighted Ab Crunch - 3 sets, 8 reps
  • Oblique Raises - 3 sets, 8 reps

Day 6 - Rest

Day 7 - Rest

To progress on this program, add a little bit of weight every now and then when it starts feeling easy or when you can do more reps than before. This is called 'Progressive Overload'.

If you're goal is to get into powerlifting, check out this program too: P4P Training - Powerbuilding for Powerlifting.

Add in this bulking diet to go with either of these programs.

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