free workout

Get Big or Die Tryin’ Workout

Get Big or Die Tryin’ Workout

50-cent-grodt

This workout is all about volume. We are going to pump our muscles until they explode. It is important to know that workouts work, however proper nutrition is key to see results. You won’t get big if you don’t have the calories and protein to create the new muscle. We will talk about nutrition after the outline of the workout.

Get Big or Die Tryin’ Workout Plan

Day 1: Legs

Day 2: Chest and Shoulders

Day 3: Back

Day 4: Arms

Have at least one rest day per week. I would suggest taking two rests days. You can repeat the workout after a rest day. You can also do up to 15 minutes of HIIT cardio a day.

Leg Day

  • Squats: 8 sets 10-15 reps*
  • Lying Leg Curls: 3 sets 10-15 reps*
  • Leg Press: 3 sets of 20 reps*
  • Leg Extensions: 3 sets of 20 reps*
  • 5 sets of calf raises 20 reps*

*If you can easily do a full set, try increasing weight next time you do this workout.

Chest and Shoulders

  • Dumbbell Bench Press- 5 sets of 10 reps*
  • Dumbbell Inclined Bench Press- 3 sets of 10 reps*
  • Pec Dec- 3 sets of 15 reps*
  • Lateral Raises- 3 sets of 15 reps*
  • Frontal Raises- 3 sets of 12 reps*
  • Face pulls- 3 sets of 10 reps*
  • Shoulder Press- 3 sets of 10 reps*

*If you can easily do a full set, try increasing weight next time you do this workout.

Back Day

  • Wide Grip Pulldowns or Pull-ups- 5 sets of 12*
  • Reverse Grip (close) pulldowns- 3 sets of 12*
  • Seated Cable Rows- 3 sets of 10*
  • Dumbbell Deadlifts- 3 sets of 12*
  • Hyper Extensions- 3 sets of 12*
  • Shrugs- 3 sets of 15*
  • Crunches- 200 with as many breaks as you need.

*If you can easily do a full set, try increasing weight next time you do this workout.

Arm Day

  • Hammer Curls- 3 sets of 10*
  • Preacher Curls- 3 sets of 10*
  • 21’s- 3 sets of 21*
  • Inclined Dumbbell Curl (slow)- 3 sets of 8*
  • Triceps Rope Pulldowns- 3 sets of 12*
  • Dips (bench or regular)- 3 sets of 15*
  • Close Grip Bench (hands about 6 inches apart)- 3 sets of 12*
  • Dumbbell Kickbacks (slow)- 3 sets of 8*

*If you can easily do a full set, try increasing weight next time you do this workout.

Nutrition

If you want to gain muscle, this means that you have to eat enough to maintain the new muscle growth. The key is to eat above maintenance, this means that you are eating more than your body needs, so it will turn it to muscle (mostly). It is essential to focus on protein, and try to eat 1.25 grams per lean muscle weight. This typically means eating at a minimum your weight in grams of protein.

Supplements to help:
1st Phorm Post Workout Stack: This includes the highest quality whey protein isolate and carbs that are 6x more better than plan sugar for restoring glycogen levels.

Level-1 Meal Replacement Shake: It is hard to get all the quality protein you need when bulking. A scoop or two can help you reach your protein goals.

Project-1: This is a pre-workout that has all the energy, creatine, amino acids, betaine, beta alanine, and more that you need for cellular expansion.

 

This workout and nutrition should be everything you need to get big or die trying!

 

Thank you for reading,

 

Dustin Holston

Personal Trainer/Sports Nutritionist

 

*I am not a doctor. Please consult a doctor before starting any workout or diet program.

New Beginners Push/Pull Workout

New Beginners Push/Pull Workout

Day 1/Day 4 Pull Days

5 sets of Lat Pulldowns (10-15 reps)
3 sets of reverse grip pulldowns (10-15 reps)
3 sets of stiff legged deadlifts (10-15 reps)

3 sets of biceps curls (10-15 reps)
5 sets of seated calf raises (20 reps)

On Day 1 and Day 5 do 15 minutes of cardio

Day 2/Day 5 Push Days

5 sets of Dumbbell Bench Press (Can do barbell or machine if needed) (10-12 reps)
3 sets of Chest Flies (can be machine or dumbbells) (10-12 reps)
5 sets of Triceps Rope Extensions (Also known as BCDs) (10-12 reps)
5 sets of leg extensions (10-15 reps)
3 sets of sumo squats (holding dumbell or no weight) (8-10 reps)

Day 3 Shoulders and more cardio

3 sets of lateral raises (8-12 reps)

3 sets of frontal raises (8-12 reps)

3 sets of seated shoulder press machine (8-12 reps)
30 minutes of steady state cardio (treadmill, elliptical)

 

After 4 weeks of this workout, we will advance you to a more difficult workout and test your results.