Big and Strong: 8 Week Advanced Strength Building Workout
Big and Strong Advanced Program
Unlock incredible strength while simultaneously filling out your physique with the Big & Strong program. Advanced lifters can expect to see impressive strength gains over 9 weeks!
Workout Summary
| Main Goal | Build Muscle |
|---|---|
| Workout Type | Split |
| Training Level | Advanced |
| Program Duration | 9 weeks |
| Days Per Week | 4 |
| Time Per Workout | 45-60 minutes |
| Equipment Required | Barbell, Bodyweight, Cables, Dumbbells, Machines |
| Target Gender | Male & Female |
Workout Description
The Big & Strong Advanced Program is designed to help experienced lifters achieve significant muscle growth and strength gains. The program involves a combination of power and dynamic effort days to maximize both size and strength.
Before We Begin
It's crucial to follow the program as outlined for the best results. Ensure you're fueling your body with proper nutrition and allowing ample time for recovery.
Workout 1: Push Power Day
| Exercise | Sets | Reps |
|---|---|---|
| Bench Press | 5 | 3 |
| Overhead Press | 5 | 5 |
| Incline Bench Press | 3 | 8 |
Workout 2: Legs Power Day
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 5 | 3 |
| Deadlift | 5 | 5 |
| Leg Press | 3 | 8 |
Workout 3: Pull Power Day
| Exercise | Sets | Reps |
|---|---|---|
| Pull-Up | 5 | 5 |
| Barbell Row | 5 | 5 |
| Face Pull | 3 | 8 |
Workout 4: Lower Dynamic Day
| Exercise | Sets | Reps |
|---|---|---|
| Front Squat | 5 | 3 |
| Walking Lunges | 5 | 8 |
| Romanian Deadlift | 3 | 8 |
Workout 5: Upper Dynamic Day
| Exercise | Sets | Reps |
|---|---|---|
| Speed Bench Press | 5 | 3 |
| Push-Ups | 5 | 8 |
| Dips | 3 | 8 |
Frequently Asked Questions
Is this workout suitable for me?
This program is designed for advanced lifters looking to gain both muscle mass and strength. Beginners should start with a more basic program before attempting this one.Can I substitute exercises?
If necessary, you can substitute exercises to fit your specific needs or available equipment. However, it's important to keep the main movements intact for optimal results.
Can I train five days in a row?
It's recommended to take rest days between workouts to allow your body to recover and prevent injury. A schedule of 2 days on, 1 day off, 2 days on, 2 days off works well.
There aren't enough exercises for a certain muscle group.
The program is designed to provide a balanced approach to training. If you feel a particular muscle group needs more work, you can add accessory exercises, but avoid overtraining.
Can I use a belt or lifting straps?
Yes, you can use a belt or lifting straps if you feel they help your performance and safety during lifts. However, try to use them sparingly to develop your natural strength.
How do I incorporate cardio?
You can add cardio sessions on rest days or after your main workouts. Just make sure it doesn't interfere with your recovery and strength training progress.
Conclusion
The Big & Strong Advanced Program is a comprehensive plan designed to help experienced lifters achieve new levels of strength and muscle mass. Follow the program, focus on your nutrition and recovery, and you'll see impressive results in 9 weeks.