Welcome to the Think Big team! Please begin by following the stpes below to familiari
book, I highly recommend
STEP 1.
1RMS
SQUAT
BENCH
DEADLIFT
STEP 2.
CONSERVATIVE 1RM
160
148
210
SET & REP PROTOCOL
STRENGTH SETS
HYPERTROPHY SETS
SPEED SETS
SUPPLEMENTAL
STEP 3.
MAX EFFORT; MOVE WEIGHT AS Q
3/1/1 TEMPO REPS; SLOW ECC
MOVE WEIGHT AS QU
3/1/1 TEMPO REPS; SLOW ECCE
ASSISTANCE & SUPPLEMENTAL MOVEMENTS
You'll notice that, except for the squat, bench press, and deadl
your assistance movements at the beginning of every block, bu
STEP 4.
DIET & MACROS
CALORIES
BODYWEIGHT
STEP 5.
CURRENT
2000
200
NEW
2200
SFW
T
T
THINK BIG: PROGRAM OVERVIEW
s below to familiarize yourself with this workbook and the program itself. While it is technically possible to fo
highly recommend that you do read it to better understand what it's designed to do, and how it works.
Begin here, by entering your current one-rep max numbers for your squat, deadlift, and bench
off of these numbers, so be honest with yourself! If you have never tested your one-rep max
T; MOVE WEIGHT AS QUICKLY AS POSSIBLE. REST AS LONG AS NECESSARY BETWEEN SETS
MPO REPS; SLOW ECCENTRIC WITH FAST CONCENTRIC. REST 2-3 MIN. BETWEEN SETS
MOVE WEIGHT AS QUICKLY AS POSSIBLE. REST 90 SECONDS BETWEEN SETS
PO REPS; SLOW ECCENTRIC WITH FAST CONCENTRIC. REST 90 SECONDS BETWEEN SETS
ch press, and deadlift, no specific exercises are listed. You should choose the variations you would like to perfo
g of every block, but be sure to stick with the same variation for the entire block. You may change supplemen
YouTube for new supplemental movement demonstrations!
Finally, enter your current bodyweight in pounds and your current maintenance calories. The
Diet Planner tab.
That's it! Once you've entered your numbers, hop over to Week 1-4 to get started.
That's it! Once you've entered your numbers, hop over to Week 1-4 to get started.
s technically possible to follow this program without reading the accompanying
, and how it works.
ur squat, deadlift, and bench press The poundages for your strength sets will be based
ver tested your one-rep maxes, you can estimate these by using an online calculator.
Make sure to pay attention to the color coding used in the
training program. Set and rep schemes are explained in more
detail in the book.
ons you would like to perform from the Movement Index tab. You may change
ou may change supplemental movements at any time. Be sure to follow me on
tions!
t maintenance calories. These will be used to calculate your suggested macros on the
Diet Planner tab.
-4 to get started.
-4 to get started.
THINK BIG: TRAINING
Block 1 is geared largely towards hypertrophy. If you're not familiar with the hypertrop
goals for this block are very closely tied to building muscle. Your work capacity will a
movements are programmed with percentages. These are percentages of your 1RM fo
you can record your progess in th
PLANNED CYCLE
WEEK
SETS
1
REPS
#
WEEK
SETS
DAY 1
BENCH PRESS
VERTICAL PRESS
SHOULDERS
ARMS
6
4
3-5
6-8
3
8
10-20+
10-20+
90
70 %
6
4
3-5
6-8
DAY 2
SQUAT
DEADLIFT VARIATION
HAMSTRINGS
ABS
4
4
8-10
4
12
3
10-20+
MAX
100
125
3
4
8-10
3
DAY 3
BENCH PRESS
BENCH VARIATION
PECS
TRICEPS
4
4
8-10
6-8
12
8
10-20+
10-20+
90
70 %
3
4
8-10
6-8
DAY 4
SQUAT VARIATION
DEADLIFT
LATS
BICEPS
4
4
8-10
6-8
3
12
10-20+
10-20+
95
130
4
3
8-10
6-8
ACTUAL LIFTS
WEEK
SETS
DAY 1
BENCH PRESS
VERTICAL PRESS
SHOULDERS
1
REPS
#
WEEK
SETS
ARMS
DAY 2
SQUAT
DEADLIFT VARIATION
HAMSTRINGS
ABS
DAY 3
BENCH PRESS
BENCH VARIATION
PECS
TRICEPS
DAY 4
SQUAT VARIATION
DEADLIFT
LATS
BICEPS
K BIG: TRAINING PROGRAM BLOCK 1
miliar with the hypertrophy phase of periodization, refer to Chapter 1 of the book, but basically, our strength
Your work capacity will also improve, thanks to the higher-rep sets. Throughout the program, assistance
centages of your 1RM for that movement, so if you don't know your 1RM, estimate it conservatively. (Note:
ecord your progess in the "actual lifts" section below.)
2
REPS
#
2
5
10-20+
10-20+
80
72 %
12
2
10-20+
MAX
WEEK
SETS
3
WEEK
SETS
4
REPS
#
8
5
6-8
9-11
3
8
10-20+
10-20+
95
74 %
6
3
2
4
2
5
10-20+
10-20+
105
115
4
6
11-15
5
10
3
10-20+
MAX
110
135
3
4
5
3
10
2
10-20+
MAX
12
5
10-20+
10-20+
95
72 %
4
5
11-15
9-11
10
8
10-20+
10-20+
105
74 %
3
3
5
4
10
5
10-20+
10-20+
2
12
10-20+
10-20+
90
140
6
4
11-15
9-11
3
10
10-20+
10-20+
105
145
4
3
5
4
2
10
10-20+
10-20+
2
REPS
#
WEEK
SETS
3
REPS
#
WEEK
SETS
REPS
4
REPS
asically, our strength
gram, assistance
nservatively. (Note:
#
75
68 %
115
105
105
68 %
80
150
#
THINK BIG: TRAINING
Block 2 mark the shift away from hypertrophy and towards the strength phase of the pr
between phases, but for many people, that saps momentum and undermines progre
PLANNED CYCLE
WEEK
SETS
5
REPS
#
WEEK
SETS
DAY 1
BENCH PRESS
VERTICAL PRESS
SHOULDERS
ARMS
6
4
9-10
9-11
2
8
10-20+
10-20+
95
70 %
6
4
6-8
6-8
DAY 2
SQUAT
DEADLIFT VARIATION
HAMSTRINGS
ABS
4
4
11-15
4
8
2
10-20+
MAX
120
135
3
4
8-10
3
DAY 3
BENCH PRESS
BENCH VARIATION
PECS
TRICEPS
4
4
11-14
9-11
8
8
10-20+
10-20+
110
70 %
3
4
8-10
6-8
DAY 4
SQUAT VARIATION
DEADLIFT
LATS
BICEPS
4
4
12-15
9-11
3
8
10-20+
10-20+
105
155
4
3
10-11
6-8
ACTUAL LIFTS
WEEK
SETS
DAY 1
BENCH PRESS
VERTICAL PRESS
SHOULDERS
ARMS
5
REPS
#
WEEK
SETS
DAY 2
SQUAT
DEADLIFT VARIATION
HAMSTRINGS
ABS
DAY 3
BENCH PRESS
BENCH VARIATION
PECS
TRICEPS
DAY 4
SQUAT VARIATION
DEADLIFT
LATS
BICEPS
K BIG: TRAINING PROGRAM BLOCK 2
strength phase of the program. In Think Big, this shift is subtle; other programs require big jumps in weight
and undermines progress. By the end of this block, you should start to feel stronger from week to week.
6
REPS
#
1
5
10-20+
10-20+
90
72 %
8
1
10-20+
MAX
WEEK
SETS
7
WEEK
SETS
8
REPS
#
8
5
11-12
12-16
2
8
10-20+
10-20+
105
74 %
6
3
3-5
3-5
1
5
10-20+
10-20+
120
125
4
6
16-20
5
6
2
10-20+
MAX
130
145
3
4
5-7
3
6
1
10-20+
MAX
8
5
10-20+
10-20+
115
72 %
4
5
15-18
12-16
6
8
10-20+
10-20+
120
74 %
3
3
5-7
3-5
6
5
10-20+
10-20+
2
8
10-20+
10-20+
95
160
6
4
16-20
12-16
3
6
10-20+
10-20+
110
170
4
3
6-8
3-5
2
6
10-20+
10-20+
6
REPS
#
WEEK
SETS
7
REPS
#
WEEK
SETS
REPS
8
REPS
big jumps in weight
om week to week.
#
80
68 %
80
115
75
68 %
90
105
#
THINK BIG: TRAINING
In Block 3, we're deep into the strength phase of the program. This is the most physica
stretching, eating a proper diet, and getting plenty of sleep. You should start to feel
PLANNED CYCLE
WEEK
SETS
9
REPS
#
WEEK
SETS
DAY 1
BENCH PRESS
VERTICAL PRESS
SHOULDERS
ARMS
6
3
3-5
6-8
3
5
10-20+
10-20+
90
74 %
6
3
3-5
6-8
DAY 2
SQUAT
DEADLIFT VARIATION
HAMSTRINGS
ABS
3
4
8-10
4
5
3
10-20+
MAX
135
125
6
4
8-10
4
DAY 3
BENCH PRESS
BENCH VARIATION
PECS
TRICEPS
3
3
8-10
6-8
5
5
10-20+
10-20+
125
74 %
6
3
8-10
6-8
DAY 4
SQUAT VARIATION
DEADLIFT
LATS
BICEPS
4
3
8-10
6-8
3
5
10-20+
10-20+
95
175
4
6
8-10
6-8
ACTUAL LIFTS
WEEK
SETS
DAY 1
BENCH PRESS
VERTICAL PRESS
SHOULDERS
ARMS
9
REPS
#
WEEK
SETS
DAY 2
SQUAT
DEADLIFT VARIATION
HAMSTRINGS
ABS
DAY 3
BENCH PRESS
BENCH VARIATION
PECS
TRICEPS
DAY 4
SQUAT VARIATION
DEADLIFT
LATS
BICEPS
K BIG: TRAINING PROGRAM BLOCK 3
This is the most physically demanding month of your training, so make sure to dedicate time to recovery:
You should start to feel more confident each week of this block as we move towards the program peak.
10
REPS
#
2
3
10-20+
10-20+
80
80 %
2
2
10-20+
MAX
WEEK
SETS
11
WEEK
SETS
12
REPS
#
8
5
6-8
9-11
3
3
10-20+
10-20+
95
83 %
6
2
2
4
2
5
10-20+
10-20+
135
115
4
6
11-15
5
3
3
10-20+
MAX
140
135
2
4
5
3
5
2
10-20+
MAX
2
3
10-20+
10-20+
125
80 %
4
5
11-15
9-11
3
3
10-20+
10-20+
130
83 %
2
2
5
4
5
5
10-20+
10-20+
2
2
10-20+
10-20+
90
180
6
4
11-15
9-11
3
3
10-20+
10-20+
105
185
4
2
5
4
2
5
10-20+
10-20+
10
REPS
#
WEEK
SETS
11
REPS
#
WEEK
SETS
REPS
12
REPS
e time to recovery:
e program peak.
#
75
70 %
105
105
95
70 %
80
135
#
THINK BIG: TRAINING
This is it: the final push. The volume in Block 4 is pretty low, so you won't be gaining a w
over the past 12 weeks as we move towards some PRs. That new strength will be put
weights. The template is different than the standard Think Big template, too
PLANNED CYCLE
WEEK
SETS
13
REPS
#
WEEK
SETS
DAY 1
BENCH PRESS
SHOULDERS
ARMS
6
2
4
3
10-20+
10-20+
90
6
2
4
DAY 2
SQUAT
3
3
145
3
HAMSTRINGS
ABS
4
2
10-20+
MAX
DAY 3
BENCH PRESS
3
3
PECS
TRICEPS
4
2
10-20+
10-20+
DAY 4
DEADLIFT
3
3
LATS
BICEPS
4
2
10-20+
10-20+
4
2
135
3
4
2
190
3
4
2
ACTUAL LIFTS
WEEK
SETS
DAY 1
BENCH PRESS
SHOULDERS
13
REPS
#
WEEK
SETS
ARMS
DAY 2
SQUAT
HAMSTRINGS
ABS
DAY 3
BENCH PRESS
PECS
TRICEPS
DAY 4
DEADLIFT
LATS
BICEPS
K BIG: TRAINING PROGRAM BLOCK 4
you won't be gaining a whole lot of size in this one, but you will be realizing how much strength you've built
new strength will be put to use when you begin a new cycle in the hypertrophy phase, using much heavier
d Think Big template, too, in order to save energy for recovery when training with high intensity.
14
REPS
#
2
10-20+
10-20+
95
2
150
10-20+
MAX
2
135
10-20+
10-20+
2
195
10-20+
10-20+
14
REPS
#
WEEK
SETS
15
WEEK
SETS
16
REPS
#
8
2
4
3
10-20+
10-20+
75
4
1
150
1
1
1
1
1
1
4
2
10-20+
MAX
4
1
140
1
1
1
1
1
1
4
2
10-20+
10-20+
4
1
200
1
1
1
1
1
1
4
2
10-20+
10-20+
WEEK
SETS
15
REPS
#
WEEK
SETS
REPS
16
REPS
strength you've built
sing much heavier
ntensity.
#
145
155
165 - 170
135
145
153 - 155
190
205
215 - 220
#
TH
Remember: each block, you pick one new assistance movement from each column and
column. You can switch supplemental movements at any time. If y
PART 1.
ASSISTANCE MOVEMENTS
VERTICAL PRESS
SQUAT VARIATIONS
STANDING OVERHEAD PRESS
WIDE STANCE SQUAT
PUSH PRESS
WIDE STANCE BOX SQUAT
SEATED DUMBBELL PRESS
PAUSE SQUAT (3-5 COUNT
MACHINE OVERHEAD PRESS
FRONT SQUAT
ONE-ARM STANDING DB PRESS
HANDSTAND PUSHUP
LOG PRESS
PART 2.
PAUSE FRONT SQUAT (3-5 CO
SAFETY BAR SQUAT
SQUAT WITH/WITHOUT KNEE W
(NON-COMPETITION STYLE
SUPPLEMENTAL MOVEMENTS
SHOULDERS
BICEPS
LATERAL RAISE (ALL DIRECTIONS)
PREACHER CURL
SCOTT PRESS
DRAG CURL
PLATE RAISE
SPIDER CURL
REAR-DELT ROW
BAND PULL APART
ALTERNATING DUMBBELL CU
REVERSE CURL
ARNOLD PRESS
HAMMER CURL
BRADFORD PRESS
CONCENTRATION CURL
PECS
FLYE (DB OR MACHINE)
WIDE-GRIP DIP
CABLE CROSSOVER
GUILLOTINE PRESS (LIGHT)
BENT ARM DB PULLOVER
MACHINE BENCH PRESS
DB TWIST & PRESS
THINK BIG: MOVEMENT VARIATIONS
ent from each column and stick with it for that entire block. Then, at the beginning of the next block, you pic
ovements at any time. If you have an assistance movement that works well for you and isn't listed here, feel
SQUAT VARIATIONS
BENCH VARIATIONS
WIDE STANCE SQUAT
BOARD PRESS (1-3)
WIDE STANCE BOX SQUAT
LONG PAUSE BENCH PRESS (3-5 COUNT)
PAUSE SQUAT (3-5 COUNT)
TOUCH & GO BENCH PRESS
FRONT SQUAT
CLOSE OR WIDE GRIP BENCH PRESS
PAUSE FRONT SQUAT (3-5 COUNT)
INCLINE PRESS
SAFETY BAR SQUAT
FLOOR PRESS
QUAT WITH/WITHOUT KNEE WRAPS
(NON-COMPETITION STYLE)
DUMBBELL BENCH/INCLINE PRESS
BICEPS
TRICEPS
PREACHER CURL
TATE PRESS (1 OR 2 ARM)
DRAG CURL
ROLLING DB EXTENSION
SPIDER CURL
SKULLCRUSHER
ALTERNATING DUMBBELL CURL
OVERHEAD DB EXTENSION
REVERSE CURL
BARBELL KICKBACK
HAMMER CURL
JM PRESS
CONCENTRATION CURL
PUSHDOWN
HAMSTRINGS
ABS
LEG CURL
PLANK
ROMANIAN/STIFF LEG DEADLIFT (LIGHT)
SIDE PLANK
STIFF LEG GOOD MORNING (LIGHT)
AB WHEEL ROLLOUT
GLUTE BRIDGE WITH FEET ELEVATED
VACUUM HOLD
SINGLE-LEG DEADLIFT
SWISS BALL CRUNCH
GLUTE-HAM RAISE
RESISTED LEG LOWER
SINGLE-LEG CURL
V-UP
of the next block, you pick a new assistance movement from each
u and isn't listed here, feel free to use it instead.
DEADLIFT VARIATIONS
SWITCH-STANCE DEADLIFT (NONCOMPETITION STYLE)
DEFICIT DEADLIFT
RACK/BLOCK PULL (KNEE HEIGHT)
REVERSE BAND DEADLIFT
TOUCH & GO DEADLIFT
STIFF-LEG DEADLIFT
SAFETY BAR GOOD MORNING
LATS
LAT PULLDOWN TO STERNUM
WIDE GRIP SEATED ROW
PULLOVER (DB OR MACHINE)
MEADOWS ROW
PRONE ROW
STRAIGHT-ARM PUSHDOWN
CHIN/PULLUP
As mentioned in the book, some people respond well to higher-carb diets; others don't.
a guide. You will have to make changes based on your individ
nutrition and carb cutoffs (with the lower carb plan). The diet planne
TRAINING DAYS
PRE-WORKOUT
INTRA-WORKOUT
POST-WORKOUT
TRAINING IN AM
CARBS
PROTEIN
50
25
10
-50
25
MEAL #1
MEAL #2
MEAL #3
MEAL #4
FATS
15
---
60
25
25
25
40
40
40
40
10
10
10
10
50
50
50
50
50
40
40
40
40
40
10
10
10
10
10
OFF DAYS
MEAL #1
MEAL #2
MEAL #3
MEAL #4
MEAL #5
TRAINING DAYS
PRE-WORKOUT
INTRA-WORKOUT
POST-WORKOUT
TRAINING IN AM
PROTEIN
50
25
10
-50
25
MEAL #1
MEAL #2
60
30
CARBS
50
50
FATS
25
--5
5
MEAL #3
MEAL #4
---
50
50
5
5
65
65
65
---
50
50
50
50
50
10
10
10
10
10
OFF DAYS
MEAL #1
MEAL #2
MEAL #3
MEAL #4
MEAL #5
THINK BIG: DIET PLANNER (HIGHER CARB)
igher-carb diets; others don't. You can choose whichever is more appealing to you, butremember: unli
based on your individiual physiology and preferences to be successful. Hopefull
b plan). The diet planner is meant for building muscle. The numbers will not be
MEAL #1
MEAL #2
TRAINING MIDDAY
CARBS
PROTEIN
FATS
25
40
10
25
40
10
PRE-WORKOUT
INTRA-WORKOUT
POST-WORKOUT
50
10
50
25
-25
15
---
MEAL #3
MEAL #4
60
25
40
40
10
10
MEAL #1
MEAL #2
MEAL #3
PRE-WORKOUT
INTRA-WORKOUT
POST-WORKOUT
MEAL #4
LOWER CARB
MEAL #1
MEAL #2
TRAINING MIDDAY
PROTEIN
FATS
30
50
-50
PRE-WORKOUT
INTRA-WORKOUT
POST-WORKOUT
50
10
50
CARBS
25
-25
5
5
25
---
MEAL #1
MEAL #2
MEAL #3
PRE-WORKOUT
INTRA-WORKOUT
POST-WORKOUT
MEAL #3
MEAL #4
60
--
50
50
5
5
MEAL #4
ER CARB)
u, butremember: unlike with the training program, this diet is just
be successful. Hopefully, though, this gets you started on planning your circa-workout
numbers will not be accurate for calorie-restricted diets.
TRAINING PM
CARBS
PROTEIN
25
40
25
40
25
40
CARBS
---
FATS
10
10
10
50
10
50
25
-25
15
---
60
40
10
TRAINING PM
PROTEIN
30
50
50
50
50
10
25
--
FATS
5
5
5
25
--
50
25
--
60
50
5
These food choices are good places to start, but obviously, there are a nearly infinite n
choose from the calorie-dense options; if you struggle to stay lean, choose from the n
almost certainly
NUTRIENT DENSE
CARBS
PROTEINS
ROOT VEGETABLES (POTATOES)
BONELESS, SKINLESS CHICKEN B
FRUITS (BERRIES, CITRUS)
EYE OF ROUND/TOP ROUND S
STARCHY VEGETABLES (PEAS, CARROTS)
LEGUMES (LENTILS, BEANS)
PROTEIN POWDER
WHITE FISH (ALBACORE, TILA
TURKEY BREAST
EGG WHITES
CALORIE DENSE
CARBS
PROTEINS
OATS
DARK CHICKEN MEAT
RICE (BROWN, JASMINE)
FLANK STEAK
BREAD
SALMON
PASTA
WHOLE EGGS
CEREALS
GRASS-FED GROUND BEEF
THINK BIG: FOOD CHOICES
here are a nearly infinite number of foods that you can work into a diet successfully. This list is useful becaus
ay lean, choose from the nutrient dense ones. That's a very easy way to set yourself up for success in the long
almost certainly need to adjust the diet to fit your body and your goals.
PROTEINS
FATS
ONELESS, SKINLESS CHICKEN BREAST
AVOCADO
EYE OF ROUND/TOP ROUND STEAK
RAW NUTS (ALMOND, WALNUT)
PROTEIN POWDER
COCONUT
WHITE FISH (ALBACORE, TILAPIA)
SOME DAIRY (YOGURT/CHEESE)
TURKEY BREAST
NUT BUTTERS
EGG WHITES
PROTEINS
FATS
DARK CHICKEN MEAT
OILS (MCT, OLIVE)
FLANK STEAK
BUTTER/GHEE
SALMON
BACON
WHOLE EGGS
GRASS-FED GROUND BEEF
y. This list is useful because if you struggle to gain muscle, you can
f up for success in the long run, but again, remember that you will