Bigger By The Day Program

---

Let me start off by saying man it has been quite a long time since you all last heard from me on the website! I won’t get into all the details but for now let’s enjoy the program.

As a full disclaimer, this program WILL NOT actually make you “bigger” by the day. Let me also say that NO OTHER program (free or not); will make you “bigger” by the day- but rather each step you take towards completing the selected program is what will accumulate into a bigger by the day effect. Makes perfect sense right? In other words, put in the work and you will wreap results from the day to day grind.

Now into the program:

---

My thought process behind this program is to provide myself with a higher volume style of training as compared to what I had previously been performing (from the T-Nation “Simple Program for Complex Results). The volume and the frequency is what I want to emphasize on this program. The rep tempos to be performed throughout this program is a slower tempo, roughly two second eccentrics and two second isometrics for all lifts. For the actual repetitions, I am providing a rough guide of the reps to be performed. I intend to start the program with the lower end of the rep numbers, and progressively go into the higher rep schemes as each week progresses. The actual workout is intended to push you, so the weights you use should be moderate to heavy.

---

Here is what I built up:

Sunday: Upper Press/Pull (Day 1)

Monday: Legs (Quad Dominate)

Tuesday: Upper Press/Pull (Day 2)

Wednesday: Legs (Hamstring/Hips Focus)

Thursday: Optional Unilateral/Conditioning Work Full Body

Friday: OFF

Saturday: OFF

---

Upper Press/Pull (Day 1):

· Wide Grip Pull Ups: 4 x 10-12 Reps

· Ladder Bench Press with Chains: 4 x 10-12 reps

· Smith Machine Row: 4 x 8 reps

· Jammer Press Machine: 4 x 8-10 reps

· S1: Barbell Curl: 4 x 8-10 reps

· S2: Barbell Overhead Press: 4 x 8-10 reps

· Abs

S1 and S2 are supersets to be performed one after another with no rest.

Legs (Quad Dominate):

· Leg Press 4 x 15**

· S1: Belt Squat Machine 4 x 15

· S2: Hamstring Ball Curl 4 x 10-12

· Chained Barbell Back Squat 4 x 10-12

· C1: Box Jumps 4 x 6-8

· C2: DB Walking Lunges 4 x 12 (total)

· C3: Ball Slam Lunges 4 x 12 (total)

· C4: Bodyweight Reverse Lunge 4 x 10-12

**The leg press exercise is performed with unilateral leg presses for 15 reps each and then 15 reps with both legs pressing.

S1 and S2 are supersets to be performed one after another with no rest.

C1-C4 is a mini conditioning circuit. All of these exercises are to be performed one after another with no rest in between. Once C4 is completed, rest for 60 seconds and start again.

Upper Press/Pull (Day 2):

· Incline Barbell Bench 4 x 8

· DB Row 4 x 8

· C1: Lying DB Flyes 4 x 12-15

· C2: Lying EZ Curl Barbell Skullcrushers 4 x 10

· C3: Bench EZ Curl Barbell Close-grip Press 4 x 10

· S1: Close-grip Seated Row 3 x 8-10

· S2: Rope Face Pulls 3 x 10-12

· DB Side Lateral Raises 3 x 10

· Abs

S1 and S2 are supersets to be performed one after another with no rest.

C1-C3 is a mini endurance circuit. All of these exercises are to be performed one after another with no rest in between. Once C3 is completed, rest for 60 seconds and start again.

Legs (Hamstring/Hip Focus):

· Trap Bar Deadlift 4 x 8

· Glute Ham Raise/Hamstring Curl 3 x 10-12

· Barbell Hip Thrust 4 x 8-12

· S1: Leg Press 3 x 8-10

· S2 DB Side Lunge 3 x 10-12

· Abs

S1 and S2 are supersets to be performed one after another with no rest.

Optional Unilateral Day:

· Bulgarian Split Squats 4 x 8

· Standing Single Handle Lat Pull 4 x 8

· Standing Single Handle Chest Press 4 x 8

· C1: DB Hammer Curls 4 x 8

· C2: Tricep Push-ups 4 x 10

· C3: Running Prowler/Sled Push 8 x 50 feet

· Abs

Have some fun with the program and train hard!

Author:

Ivan Varela- NASM CPT