Taylor Frisch - Top Tier Personal Training
Big Dog Status is a 6x weekly PUSH/PULL/LEGS hypertrophy program that utilizes science-backed strategies and carefully selected movements to optimize muscle growth. Must have access to commercial gym equipment or else you'd need to make a ton of substitutions.
Features6 sessions per week
Must use App app to view and log training
Team Training
A
Smith Machine Shoulder Press
3 x 15
B
Machine (Converging) Chest Press
3 x 15
C
Incline DB Bench Press
15, MAX, MAX
D
1 1/4 DB Lateral Raise
2 x 15
E1
Tricep Pushdown
2 x 15
E2
Cable Overhead Triceps Extension
2 x 15
A1
Wide Grip Lat Pulldown
2 x 15
A2
Neutral Grip Lat Pulldown
2 x 15
B1
Machine Row Overhand Grip
3 x 15
B2
Machine Kelso Shrug
3 x MAX
C
Reverse Pec Deck Fly
15, 15, MAX, MAX @ _ , 3, 2, 1 lb
D1
Squatty Cable Curl
2 x 15
D2
Face Away Cable Curl
2 x 15
A
Seated Hamstring Curl
3 x 15
B
DC Calf Raise
3 x MAX
C
Hack Squat
15, 15, _ , _ , _
D
B-Stance DB RDL w/ Rotation
2 x 15
E
Leg Extension
3 x 15
F
Seated Adductor Machine
2 x 15
A
Smith Machine Shoulder Press
15, 15, 15, MAX @ _ , _ , 2, 1 lb
B
Incline Machine Chest Press
15, 15, 15, MAX @ _ , _ , 2, 1 lb
C
Assisted Dip Machine
2 x 15
D
Machine Lateral Raise
2 x 15
E
Single Arm Cable Front Raise
1 x 15
F1
Cross Body Dual Cable Tricep Extension
2 x 10
F2
Triceps Katana Extensions
2 x 10
A
Cable Lat Prayer (Straight Arm Lat Pullover)
1 x 15
B
Single Arm Lat Pulldown
2 x 15
C
Machine Assisted Pullup
15, MAX, MAX, 15, MAX, MAX
D
Chest Supported Overhand DB Row
3 x 15
E
DB Rear Delt Fly to Swing Dropset
2 x 15
F1
DB Preacher Curl
2 x 15
F2
DB Preacher Curl (Backwards Setup)
2 x 15
A
Calf Raises on Leg Press Machine
3 x 15
B
Full ROM Leg Press
15, 15, 15, MAX, MAX @ _ , _ , 3, 2, 1 lb
C
Leg Extension
15, MAX, MAX, 15, MAX, MAX
D1
Machine Hip Thrust
3 x 15
D2
Glute Kickback Machine
3 x 15
E
Smith Machine StiffLeg Deadlift (SLDL)
3 x 15
F
Lying Hamstring Curl
3 x 15
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Big Dog Status
Big Dog Status
Big Dog Status
