My Training Log

BIG Method Intermediate

This program ran from 7/10/2023 to 10/25/2023 for a total of 35 workouts.

Squat

-20
Start 430 → End 410

Bench Press

-20
Start 335 → End 315

Deadlift

-15
Start 480 → End 465

Week 1

BIG Method - Day 1
UPPER / Press Intensity / Bench Volume
Monday, July 10, 2023

Bench Press 305×1, 5×5 @ 260

Dips 3×10 @ 0

Tricep Extension 4×12 @ 65

BIG Method - Day 2
LOWER / Squat Intensity / Deadlift Volume
Wednesday, July 12, 2023

Squat 405×2, 345×5, 335×5, 2×5 @ 315

BIG Method - Day 3
UPPER / Press Intensity / Bench Volume
Friday, July 14, 2023

Press 205×1

Push Press 2×1 @ 230/235 🏆

Press 3×8 @ 155

DB Curls 60×3, 50×6, 40×8, 30×9

Tricep Extension 3×12 @ 73

Week 2

BIG Method - Day 4
LOWER / Squat Intensity / Deadlift Volume
Wednesday, July 26, 2023

Squat 365×5

Deadlift 3×5 @ 365

Lat Pulldowns 3×15 @ 2

Lying Leg Curl 3×10 @ 150/120/90

BIG Method - Day 5
UPPER / Bench Intensity / Press Volume
Friday, July 28, 2023

Bench Press 275×5

Press 5×5 @ 160

Side Delt Raises 4×10 @ 25

Cable Fly 4×10 @ 160/160/130/130

DB Curls 3×8 @ 55, 2×10 @ 30

DB Fly 3×8 @ 75

Week 3

BIG Method - Day 6
LOWER / Deadlift Intensity / Squat Volume
Sunday, July 30, 2023

Deadlift 405×5

Squat 5×5 @ 315

Back Extensions 3×10 @ 110

Lying Leg Curl 3×10 @ 160

Cable Row 3×10 @ 190

BIG Method - Day 7
FULL / Hypertrophy
Tuesday, August 1, 2023

Smith Squat 3×7 @ 295

Incline DB Press 50×12, 60×12, 70×11, 70×10

Lat Pulldowns 3×12 @ 160

Lying Leg Curl 3×12 @ 190

Cable Row 3×12 @ 220

Cable Fly 3×12 @ 20

DB Curls 3×15 @ 30

Tricep Extension 3×15 @ 70

BIG Method - Day 8
UPPER / Press Intensity / Bench Volume
Thursday, August 3, 2023

Press 175×5

Bench Press 5×5 @ 265

DB Curls 65×2, 55×8, 50×6, 40×8, 30×10

Dips 3×10 @ 0

BIG Method - Day 9
LOWER / Squat Intensity / Deadlift Volume
Saturday, August 5, 2023

Deadlift 3×5 @ 395

DB Curls 65×5, 55×8, 45×9, 35×12

Lying Leg Curl 3×12 @ 210, 100×15

Squat 360×5

Cable Row 100×10, 3×8 @ 110, 60×15

Week 4

BIG Method - Day 10
UPPER / Bench Intensity / Press Volume
Monday, August 7, 2023

Bench Press 290×5

Press 3×5 @ 160

Side Delt Raises 5×10 @ 25

DB Fly 3×8 @ 45

DB Curls 3×6 @ 60, 3×8 @ 45

BIG Method - Day 11
LOWER / Deadlift Intensity / Squat Volume
Wednesday, August 9, 2023

Deadlift 430×4, 430×1

Squat 3×5 @ 330

Good Morning 3×8 @ 225

BIG Method - Day 12
FULL / Hypertrophy / Weak Spots
Friday, August 11, 2023

Leg Extensions 3×12 @ 60, 145×10, 2×10 @ 135

Dips 2×12 @ 0, 0×10

Lying Leg Curl 165×20, 210×10, 220×6, 235×5, 115×15

DB Fly 3×8 @ 75

Front Shoulder Raises 35×12, 3×10 @ 45

DB Curls 55×8, 50×5, 45×10, 30×12

Tricep Extension 110×20, 140×15, 155×10, 170×5

Chin-ups 3×10 @ 0

Week 5

BIG Method - Day 13
UPPER / Press Intensity / Bench Volume
Monday, August 14, 2023

Pin Bench 270×5, 2×3 @ 270, 270×2

Press 180×2, 180×1

Push Press 2×3 @ 185 🏆

Tricep Extension 3×12 @ 80

BIG Method - Day 14
LOWER / Squat Intensity / Deadlift Volume
Thursday, August 17, 2023

Squat 375×3, 315×8

Deadlift 3×5 @ 400

BIG Method - Day 15
UPPER / Bench Intensity / Press Volume
Saturday, August 19, 2023

Bench Press 300×3, 255×8

Press 4×5 @ 160

Cable Row 3×12 @ 115, 70×15

Front Shoulder Raises 3×10 @ 45

Side Delt Raises 3×10 @ 25

DB Curls 55×8, 55×5, 50×3, 45×5, 25×6

Week 6

BIG Method - Day 16
LOWER / Deadlift Intensity / Squat Volume
Monday, August 21, 2023

Squat 4×5 @ 335

Deadlift 445×3

BIG Method - Day 17
FULL / Hypertrophy / Weak Spots
Wednesday, August 23, 2023

Incline Bench 2×8 @ 185, 185×6, 185×4

Incline DB Press 3×12 @ 55

Leg Extensions 4×10 @ 70

Lying Leg Curl 190×15, 210×10, 230×8, 170×12

Cable Row 3×8 @ 120, 75×15

Tricep Extension 3×12 @ 85

DB Curls 55×10, 50×8, 45×8, 30×12

BIG Method - Day 18
UPPER / Press Intensity / Bench Volume
Friday, August 25, 2023

Bench Press 3×5 @ 275 🏆

Press 190×1

Push Press 2×3 @ 195 🏆

Press 160×6

Tricep Extension 3×8 @ 95

Week 7

BIG Method - Day 19
LOWER / Squat Intensity / Deadlift Volume
Tuesday, August 29, 2023

Squat 395×1, 335×5

Deadlift 3×5 @ 405 🏆

Lying Leg Curl 195×15, 215×10, 235×8, 175×12

BIG Method - Day 20
UPPER / Bench Intensity / Press Volume
Thursday, August 31, 2023

Bench Press 315×1, 270×6

Press 5×5 @ 160, 135×4

Barbell Curls 3×8 @ 110

Tricep Extension 2×10 @ 95, 95×9

BIG Method - Day 21
LOWER / Deadlift Intensity / Squat Volume
Saturday, September 2, 2023

Squat 2×5 @ 340, 2×8 @ 275

Week 8

BIG Method - Day 22
Volume
Monday, September 4, 2023

Bench Press 5×5 @ 270

Squat 3×5 @ 315

BIG Method - Day 23
Light
Wednesday, September 6, 2023

Press 3×5 @ 165, 135×10

Tricep Extension 3×10 @ 100

Tricep Rope Pushdowns 3×15 @ 30/20/20

Back Extensions 3×12 @ 110

Lying Leg Curl

DB Curls 50×10, 45×8, 40×10, 30×6, 25×5

BIG Method - Day 24
Intensity
Friday, September 8, 2023

Bench Press 295×4, 295×1, 255×7

Squat 2×5 @ 345/310

Deadlift 410×5

Week 9

BIG Method - Day 25
Volume
Tuesday, September 19, 2023

Smith Bench

Tricep Extension

DB Curls

BIG Method - Day 26
Volume
Thursday, September 21, 2023

Smith Squat

Cable Row

DB Curls

BIG Method - Day 27
Press / Triceps
Saturday, September 23, 2023

Press 4×5 @ 165, 135×9

DB Curls 45×5, 50×5, 55×5, 60×4, 65×2, 30×12, 25×10

Tricep Extension 100×10, 95×10, 88×12, 85×12, 78×12

Week 10

BIG Method - Day 28
Intensity
Monday, September 25, 2023

Bench Press 315×1, 275×6, 245×8, 225×5

Week 11

BIG Method - Day 29
Crunch Timonium
Friday, October 6, 2023

Squat 380×1

Deadlift 415×5

Week 12

BIG Method - Day 30
Bench Volume
Tuesday, October 10, 2023

Bench Press 3×5 @ 280

Chest Supported Rows 187×12, 187×10, 187×8, 187×6

Tricep Extension 80×15, 85×10, 80×10

DB Curls 50×10, 55×8, 60×3, 35×8

BIG Method - Day 31
Planet Fitness
Friday, October 13, 2023

Smith Squat 370×1, 2×8 @ 290

Smith Bench 315×1, 2×8 @ 275

Week 13

BIG Method - Day 32
Press / Deadlift
Monday, October 16, 2023

Press 4×4 @ 185

Deadlift 420×5

Chest Supported Rows 95×10, 85×12, 80×10

DB Curls

BIG Method - Day 33
Bench / Squat Volume
Wednesday, October 18, 2023

Squat 3×5 @ 320

Pin Bench 2×5 @ 275

Chest Supported Rows 4×10 @ 100

DB Curls

BIG Method - Day 34
Intensity
Friday, October 20, 2023

Squat 365×5

Deadlift 465×1

Press 225×1

Chest Supported Rows 315×5, 315×4, 255×5, 225×6, 205×5

Week 14

BIG Method - Day 35
Variation Day
Wednesday, October 25, 2023

Smith Bench 320×4

Smith Squat 405×1, 295×5