Welcome to the Think Big team!

Please begin by following the stpes below to familiari

book, I highly recommend

STEP 1. 1RMS

CONSERVATIVE 1RM
SQUAT 240
BENCH 170
DEADLIFT 310

STEP 2. SET & REP PROTOCOL

STRENGTH SETS MAX EFFORT; MOVE WEIGHT AS Q

HYPERTROPHY SETS 3/1/1 TEMPO REPS; SLOW ECC
SPEED SETS MOVE WEIGHT AS QU
SUPPLEMENTAL 3/1/1 TEMPO REPS; SLOW ECCE

STEP 3. 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

CURRENT NEW
CALORIES 2000 2200
BODYWEIGHT 200

STEP 5. 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 1 WEEK
SETS REPS # SETS
DAY 1
BENCH PRESS 6 3 100 6
VERTICAL PRESS 4 8 70% 4
SHOULDERS 3-5 10-20+ 3-5
ARMS 6-8 10-20+ 6-8

DAY 2
SQUAT 4 12 145 3
DEADLIFT VARIATION 4 3 185 4
HAMSTRINGS 8-10 10-20+ 8-10
ABS 4 MAX 3

DAY 3
BENCH PRESS 4 12 105 3
BENCH VARIATION 4 8 70% 4
PECS 8-10 10-20+ 8-10
TRICEPS 6-8 10-20+ 6-8

DAY 4
SQUAT VARIATION 4 3 145 4
DEADLIFT 4 12 190 3
LATS 8-10 10-20+ 8-10
BICEPS 6-8 10-20+ 6-8

ACTUAL LIFTS
WEEK 1 WEEK
SETS REPS # SETS
DAY 1
BENCH PRESS
 VERTICAL PRESS
SHOULDERS
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 WEEK 3 WEEK 4
REPS # SETS REPS # SETS REPS

2 95 8 3 110 6 2
5 72% 5 8 74% 3 5
10-20+ 6-8 10-20+ 2 10-20+
10-20+ 9-11 10-20+ 4 10-20+

12 155 4 10 170 3 10
2 170 6 3 200 4 2
10-20+ 11-15 10-20+ 5 10-20+
MAX 5 MAX 3 MAX

12 110 4 10 120 3 10
5 72% 5 8 74% 3 5
10-20+ 11-15 10-20+ 5 10-20+
10-20+ 9-11 10-20+ 4 10-20+

2 130 6 3 155 4 2
12 205 4 10 215 3 10
10-20+ 11-15 10-20+ 5 10-20+
10-20+ 9-11 10-20+ 4 10-20+

2 WEEK 3 WEEK 4
REPS # SETS REPS # SETS REPS
asically, our strength
gram, assistance
nservatively. (Note:

85
68%

175
155

120
68%

120
225

#
 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 5 WEEK
SETS REPS # SETS
DAY 1
BENCH PRESS 6 2 110 6
VERTICAL PRESS 4 8 70% 4
SHOULDERS 9-10 10-20+ 6-8
ARMS 9-11 10-20+ 6-8

DAY 2
SQUAT 4 8 180 3
DEADLIFT VARIATION 4 2 200 4
HAMSTRINGS 11-15 10-20+ 8-10
ABS 4 MAX 3

DAY 3
BENCH PRESS 4 8 125 3
BENCH VARIATION 4 8 70% 4
PECS 11-14 10-20+ 8-10
TRICEPS 9-11 10-20+ 6-8

DAY 4
SQUAT VARIATION 4 3 155 4
DEADLIFT 4 8 230 3
LATS 12-15 10-20+ 10-11
BICEPS 9-11 10-20+ 6-8

ACTUAL LIFTS
WEEK 5 WEEK
SETS REPS # SETS
DAY 1
BENCH PRESS
VERTICAL PRESS
 SHOULDERS
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 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 WEEK 7 WEEK 8
REPS # SETS REPS # SETS REPS

1 100 8 2 120 6 1
5 72% 5 8 74% 3 5
10-20+ 11-12 10-20+ 3-5 10-20+
10-20+ 12-16 10-20+ 3-5 10-20+

8 185 4 6 195 3 6
1 185 6 2 215 4 1
10-20+ 16-20 10-20+ 5-7 10-20+
MAX 5 MAX 3 MAX

8 130 4 6 140 3 6
5 72% 5 8 74% 3 5
10-20+ 15-18 10-20+ 5-7 10-20+
10-20+ 12-16 10-20+ 3-5 10-20+

2 145 6 3 170 4 2
8 235 4 6 250 3 6
10-20+ 16-20 10-20+ 6-8 10-20+
10-20+ 12-16 10-20+ 3-5 10-20+

6 WEEK 7 WEEK 8
REPS # SETS REPS # SETS REPS
 big jumps in weight
om week to week.

95
68%

120
170

85
68%

130
155

#
 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 9 WEEK
SETS REPS # SETS
DAY 1
BENCH PRESS 6 3 100 6
VERTICAL PRESS 3 5 74% 3
SHOULDERS 3-5 10-20+ 3-5
ARMS 6-8 10-20+ 6-8

DAY 2
SQUAT 3 5 200 6
DEADLIFT VARIATION 4 3 185 4
HAMSTRINGS 8-10 10-20+ 8-10
ABS 4 MAX 4

DAY 3
BENCH PRESS 3 5 140 6
BENCH VARIATION 3 5 74% 3
PECS 8-10 10-20+ 8-10
TRICEPS 6-8 10-20+ 6-8

DAY 4
SQUAT VARIATION 4 3 145 4
DEADLIFT 3 5 260 6
LATS 8-10 10-20+ 8-10
BICEPS 6-8 10-20+ 6-8

ACTUAL LIFTS
WEEK 9 WEEK
SETS REPS # SETS
DAY 1
BENCH PRESS
VERTICAL PRESS
 SHOULDERS
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 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 WEEK 11 WEEK 12
REPS # SETS REPS # SETS REPS

2 95 8 3 110 6 2
3 80% 5 3 83% 2 5
10-20+ 6-8 10-20+ 2 10-20+
10-20+ 9-11 10-20+ 4 10-20+

2 205 4 3 210 2 5
2 170 6 3 200 4 2
10-20+ 11-15 10-20+ 5 10-20+
MAX 5 MAX 3 MAX

2 145 4 3 150 2 5
3 80% 5 3 83% 2 5
10-20+ 11-15 10-20+ 5 10-20+
10-20+ 9-11 10-20+ 4 10-20+

2 130 6 3 155 4 2
2 265 4 3 270 2 5
10-20+ 11-15 10-20+ 5 10-20+
10-20+ 9-11 10-20+ 4 10-20+

10 WEEK 11 WEEK 12
REPS # SETS REPS # SETS REPS
e time to recovery:
e program peak.

85
70%

155
155

110
70%

120
200

#
 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 13 WEEK
SETS REPS # SETS
DAY 1
BENCH PRESS 6 3 100 6
SHOULDERS 2 10-20+ 2
ARMS 4 10-20+ 4

DAY 2
SQUAT 3 3 215 3

HAMSTRINGS 4 10-20+ 4
ABS 2 MAX 2

DAY 3
BENCH PRESS 3 3 155 3

PECS 4 10-20+ 4
TRICEPS 2 10-20+ 2

DAY 4
DEADLIFT 3 3 280 3

LATS 4 10-20+ 4
BICEPS 2 10-20+ 2

ACTUAL LIFTS
WEEK 13 WEEK
SETS REPS # SETS
DAY 1
 BENCH PRESS
SHOULDERS
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 WEEK 15 WEEK 16
REPS # SETS REPS # SETS REPS

2 110 8 3 85
10-20+ 2 10-20+
10-20+ 4 10-20+

2 220 4 1 230 1 1
1 1
1 1
10-20+ 4 10-20+
MAX 2 MAX

2 155 4 1 160 1 1
1 1
1 1
10-20+ 4 10-20+
10-20+ 2 10-20+

2 285 4 1 295 1 1
1 1
1 1
10-20+ 4 10-20+
10-20+ 2 10-20+

14 WEEK 15 WEEK 16
REPS # SETS REPS # SETS REPS
strength you've built
sing much heavier
ntensity.

215
235
245 - 250

155
165
175 - 180

280
300
315 - 325

#
 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 PAUSE FRONT SQUAT (3-5 CO

HANDSTAND PUSHUP SAFETY BAR SQUAT

SQUAT WITH/WITHOUT KNEE W
LOG PRESS (NON-COMPETITION STYLE

PART 2. SUPPLEMENTAL MOVEMENTS

SHOULDERS BICEPS

LATERAL RAISE (ALL DIRECTIONS) PREACHER CURL

SCOTT PRESS DRAG CURL

PLATE RAISE SPIDER CURL

REAR-DELT ROW ALTERNATING DUMBBELL CU

BAND PULL APART 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 (NON-
COMPETITION 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.
to make changes based on your individiual physiology and preferences to be succe
planner is meant for b

TRAINING DAYS

TRAINING IN AM
CARBS PROTEIN FATS
PRE-WORKOUT 50 25 15
INTRA-WORKOUT 10 -- --
POST-WORKOUT 50 25 --

MEAL #1 60 40 10
MEAL #2 25 40 10
MEAL #3 25 40 10
MEAL #4 25 40 10

OFF DAYS

MEAL #1 50 40 10
MEAL #2 50 40 10
MEAL #3 50 40 10
MEAL #4 50 40 10
MEAL #5 50 40 10

TRAINING DAYS

TRAINING IN AM
CARBS PROTEIN FATS
PRE-WORKOUT 50 25 25
INTRA-WORKOUT 10 -- --
POST-WORKOUT 50 25 --
MEAL #1 60 50 5
MEAL #2 30 50 5
MEAL #3 -- 50 5
MEAL #4 -- 50 5

OFF DAYS

MEAL #1 65 50 10
MEAL #2 65 50 10
MEAL #3 65 50 10
MEAL #4 -- 50 10
MEAL #5 -- 50 10
 THINK BIG: DIET PLANNER (HIGHER CARB)

igher-carb diets; others don't. You can choose whichever is more appealing to you, butremember: unlike wit
y and preferences to be successful. Hopefully, though, this gets you started on planning your circa-workout n
planner is meant for building muscle. The numbers will not be accurate for calorie-restricted diets.

TRAINING MIDDAY
CARBS PROTEIN FATS
MEAL #1 25 40 10 MEAL #1
MEAL #2 25 40 10 MEAL #2
MEAL #3
PRE-WORKOUT 50 25 15
INTRA-WORKOUT 10 -- -- PRE-WORKOUT
POST-WORKOUT 50 25 -- INTRA-WORKOUT
POST-WORKOUT
MEAL #3 60 40 10
MEAL #4 25 40 10 MEAL #4

LOWER CARB

TRAINING MIDDAY
CARBS PROTEIN FATS
MEAL #1 30 50 5 MEAL #1
MEAL #2 -- 50 5 MEAL #2
MEAL #3
PRE-WORKOUT 50 25 25
INTRA-WORKOUT 10 -- -- PRE-WORKOUT
POST-WORKOUT 50 25 -- INTRA-WORKOUT
POST-WORKOUT
MEAL #3 60 50 5
MEAL #4 -- 50 5 MEAL #4
ER CARB)

u, butremember: unlike with the training program, this diet is just a guide. You will have
anning your circa-workout nutrition and carb cutoffs (with the lower carb plan). The diet
for calorie-restricted diets.

TRAINING PM
CARBS PROTEIN FATS
25 40 10
25 40 10
25 40 10

50 25 15
10 -- --
50 25 --

60 40 10

TRAINING PM
CARBS PROTEIN FATS
30 50 5
-- 50 5
-- 50 5
50 25 25
10 -- --
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) PROTEIN POWDER

LEGUMES (LENTILS, BEANS) 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 BEE

 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