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Big Boy Plan (Home gym edition)
AUDIO TIP
General
Beginner
Dumbbell
Plan Details
The Big Boy Plan (Home gym edition) routine by osianbrynwalton is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Simple as. 3 days all around 60mins focusing on 1 of the big 3 lifts for each day. Aim for 4-6 reps with the big lifts. They all have a longer rest period than the other lifts. All of these should be at or near 90% effort. When you finish the set you should be out of breath. Obviously don't kill yourself but the best way to grow is via exertion. Everything else is in the 8-12 rep range. Once you can hit 12 reps for all 3 sets move up a weight and aim for 8 reps of the new increased weight. Rinse and repeat.
Routine detail
Any
Back & Shoulders (Deadlift)
Est. 61 min
5 exercises
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Any
Lower body (Squat)
Est. 63 min
5 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Any
Upper body (Bench press)
Est. 63 min
5 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
