Get Bigger Routine

Why This Routine Works

This routine is designed to stimulate muscle growth through major muscle building exercises, using heavy weights, high volume and high repetitions.

Workout Day Split

Monday

On Monday you will be targeting your shoulders, triceps and abdominal muscles.

During this exercise day you will be using various muscle building exercise to

Tuesday

Tuesday, the main focus is to target the back through major growth exercises such as the deadlift, bent over row, cable seated row and the wide grip lat pulldown.

You will want to keep your repetition count between 10 - 12 reps to stimulate muscle growth and endurance.

Thursday

After taking a rest day on Wednesday, you will follow up with a training day of your chest, biceps and abs.

For

Friday

Friday is meant to target one of the most important muscle building and growth stimulant body parts of all, the upper legs.

Using such exercises as the squat, lunge and leg press, you will work both the quads and hamstrings. By pushing those muscles, you will stimulate growth hormones and testosterone production in the body to increase both muscle size and strength.

Saturday

Finally on your last workout day of the week you will continue to work your leg muscles but you will be working both your upper and lower legs.

Its important to work your calf muscles to keep your leg muscles in proportion with the rest of your body.

Get Big Routine Training Stats

Total Workout Time - Full Routine : 3 hours and 50 minutes
Total Rest Time - Full Routine : 2 hours and 33 minutes

Total Workout Time - Monday : 1 hour and 3 minutes
Total Rest Time - Monday : 42 minutes

Total Workout Time - Tuesday : 27 minutes
Total Rest Time - Tuesday : 18 minutes

Total Workout Time - Thursday : 1 hour and 3 minutes
Total Rest Time - Thursday : 42 minutes

Total Workout Time - Friday : 27 minutes
Total Rest Time - Friday : 18 minutes

Total Workout Time - Saturday : 50 minutes
Total Rest Time - Saturday : 33 minutes

Equipment Used

• Barbell
• Bench
• Dumbbells
• Leg Press Machine
• Strength Machine

Nutrition

Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey

Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal

Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber.

As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet.

Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building.

Notes

You can add in some warm-up sets into each workout to loosen up your muscles. We recommend performing around 1 - 3 warm-up set

Drink plenty of water while performing this routine as drinking water helps keep up your metabolism and hydrate your body/muscles.