BiggieSCULPT - Full Gym 4 Day x 12 WEEK PROGRAM: Training by Molly OBrien in TrainHeroic

Body by Biggie

Coach
Molly OBrien

Our most popular program, BiggieSCULPT is designed to help you build and reveal that beautiful lean muscle!! Guaranteed to give your body new shape and definition! This program focuses on strength training.

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
This program is designed for full gym or well equipped home gym accessWe recommend having barbells // plates // benches // cables // and dumbbells at minimum
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

Bench Press

B1

Seated DB Shoulder Press

B2

1/2 Kneel 1 Arm Cable Pulldown

C

Chest-Supported DB Row

D1

DB Lateral Raise

D2

Bent Over Rear Delt Fly

Monday
Week 1 Day 2

A

Back Squat

B

DB Rear Foot Elevated Split Squat

C1

DB Romanian Deadlift

C2

DB Hamstring Curls

D1

Lateral Band Walk

2 x 20

D2

Banded Squat

2 x 12

D3

Heel Elevated Hip Thrust + Abduction

2 x 20

Wednesday
Week 1 Day 4

A

Deadlift

B1

Military Press

B2

Single Leg RDL

C1

DB Bench Press

C2

DB Overhead Tricep Extension

D

Barbell Upright Row

E

Cable Woodchopper

Friday
Week 1 Day 6

A

Chin-ups

B1

Seated Row

B2

Heels Elevated Goblet Squat

C

Hammer Curl

D

Hammer Curl

E1

DB Push Press

3 x 10

E2

Bent Over DB Row

3 x 10

E3

Continuous DB Squat Jump

3 x 10

E4

DB Reverse Lunge

3 x 6

BiggieSCULPT - Full Gym 4 Day x 12 WEEK PROGRAM