Get Big Program

60 DAYS TO GETTING BIG. BE THE MAN! BE MENSTRONG.
Welcome to the Get Big Menstrong Program
📢FITNESS DISCLAIMER
🎥GET BIG - INTRO
1 min
MENSTRONG ‘GET BIG’ WORKOUT PROTOCOL
JOIN THE SECRET FB MENSTRONG GROUP
GET BIG TRAINING: WEEK 1 AND 2 (ADAPTATION PHASE)
[SCHEDULE] Week 1-2 Adaptation Phase
MONDAY: Chest 1/ Back 1/ Core 1
WEDNESDAY: Legs 1/ Shoulders
FRIDAY: Arms/Core 2
GET BIG TRAINING: WEEK 3 TO 8 (GROWTH PHASE)
🎥GET BIG - AFTER 2 WEEKS
1 min
[SCHEDULE] Week 3-8 Growth Phase
🎥WEEK 6-8 ADD DROP SETS!
1 min
Monday: Chest 2/Back 2
Tuesday: Arms/Shoulders/Core 2
Wednesday: Legs 1 + 2
Friday: Chest 1/Arms/Core 1
Saturday: Back 2/Shoulders
GET BIG: NUTRITION
🎥GET BIG - NUTRITION
1 min
MEN STRONG ‘GET BIG’ NUTRITION PROTOCOL
7 DAY MEAL PLAN
77.9 KB
MENSTRONG FOOD LOG
83.9 KB
RECIPES
SHAKE #1: CLEAN BULK UP SHAKE
SHAKE #2: BULK UP SHAKE
SHAKE #3: POST DINNER SHAKE
SNACK: TUNA SANDWICH
BREAKFAST: BODYBUILDING PANCAKES
TAKE OUT: BURRITO RECOMMENDATIONS
GET BIG: EXERCISE LIBRARY
🎥REVIEW THE EXERCISE LIBRARY!
1 min
EXERCISE LIBRARY
ARMS- DIPS
1 min
CHEST- DB INCLINE FLYS
1 min
CHEST- BB CHEST PRESS
1 min
CHEST- MB PUSHUPS.mp4
1 min
CHEST- MACHINE CHEST PRESS
1 min
DB CHEST PRESS
1 min
CHEST - PUSH UPS
1 min
CHEST - DIAMOND PUSH UPS
1 min
CHEST - MACHINE CHEST PRESS
1 min
BACK - PULL UPS
1 min
BACK - LAT PULLDOWN
1 min
BACK - BB ROW BACK
1 min
BACK - DB SINGLE ROW
1 min
BACK - PULLOVERS
1 min
LEGS- DB BULGARIAN
1 min
LEGS-WALKING LUNGES
1 min
LEGS- STEP UPS
1 min
LEGS- BB DEADLIFTS
1 min
ARMS- SKULLCRUSHERS
1 min
ARMS - BB CURLS
1 min
LEGS- LEG PRESS
1 min
LEGS- DB STIFF DEADLIFTS
1 min
SHOULDERS - DB SIDE RAISES
1 min
SHOULDERS - STANDING DB PRESS
1 min
ABS - KNEE-UPS
1 min
ABS - CABLE CHOPS
1 min
ABS - LYING LEG DROPS
1 min
ABS - PLANK
1 min
ABS - STRAIGHT LEG RAISE
1 min
ARMS - BB REVERSE CURLS
1 min
FULL BODY - DB SWINGS
1 min
SHOULDERS - SHRUGS
1 min
SHOULDERS - FACE PULLS
1 min
LEGS- BB SQUATS
1 min
COOL-DOWN
🎥COOL-DOWN
1 min
MOTIVATION
🎥MENSTRONG MOTIVATION
1 min
🎥MOTIVATION #1 PREWORKOUT
3 mins
🎥MOTIVATION #2 PREWORKOUT
2 mins
OUTRO - AFTER 60DAYS
🎥GET BIG OUTRO
1 min