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

Table of contents

GET BIG TRAINING: WEEK 3 TO 8 (GROWTH PHASE)

GET BIG: EXERCISE LIBRARY