Welcome to the Think Big team!

Please begin by following the stpes below to fami

accompanying book, I highly recomme

STEP 1. 1RMS

CONSERVATIVE 1RM
SQUAT 725
BENCH 435
DEADLIFT 815

STEP 2. SET & REP PROTOCOL

STRENGTH SETS MAX EFFORT; MOVE WEIGHT AS QUI

HYPERTROPHY SETS 3/1/1 TEMPO REPS; SLOW ECCEN
SPEED SETS MOVE WEIGHT AS QUIC
SUPPLEMENTAL 3/1/1 TEMPO REPS; SLOW ECCENTR

STEP 3. ASSISTANCE & SUPPLEMENTAL MOVEMENTS

You'll notice that, except for the squat, bench press, and deadl
change your assistance movements at the beginning of every bl
f

STEP 4. DIET & MACROS

CURRENT NEW
CALORIES 2000 2200
BODYWEIGHT 200

STEP 5. SFW

That'
That'
 THINK BIG: PROGRAM OVERVIEW

stpes below to familiarize yourself with this workbook and the program itself. While it is technically possible
ok, I 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
based off of these numbers, so be honest with yourself! If you have never tested your one-rep
calculator.

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
O REPS; SLOW ECCENTRIC WITH FAST CONCENTRIC. REST 90 SECONDS BETWEEN SETS

nch press, and deadlift, no specific exercises are listed. You should choose the variations you would like to per
beginning of every block, but be sure to stick with the same variation for the entire block. You may change su
follow me on YouTube for new supplemental movement demonstrations!

Finally, enter your current bodyweight in pounds and your current maintenance calories. Thes
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.
While it is technically possible to follow this program without reading the
ed to do, and how it works.

your squat, deadlift, and bench press The poundages for your strength sets will be
have never 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.

riations you would like to perform from the Movement Index tab. You may
re block. You may change supplemental movements at any time. Be sure to
monstrations!

ent maintenance calories. These will be used to calculate your suggested macros on
the Diet Planner tab.

1-4 to get started.

1-4 to get started.
 THINK BIG: TRAINING P

Block 1 is geared largely towards hypertrophy. If you're not familiar with the hyper
strength goals for this block are very closely tied to building muscle. Your work capa
assistance movements are programmed with percentages. These are percentage
conservatively. (Note: you can record your pr

PLANNED CYCLE
WEEK 1 WEEK
SETS REPS # SETS
DAY 1
BENCH PRESS 6 3 260 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 12 445 3
DEADLIFT VARIATION 4 3 490 4
HAMSTRINGS 8-10 10-20+ 8-10
ABS 4 MAX 3

DAY 3
BENCH PRESS 4 12 265 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 3 435 4
DEADLIFT 4 12 500 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

t familiar with the hypertrophy phase of periodization, refer to Chapter 1 of the book, but basically, our
g muscle. Your work capacity will also improve, thanks to the higher-rep sets. Throughout the program,
s. These are percentages of your 1RM for that movement, so if you don't know your 1RM, estimate it
e: you can record your progess in the "actual lifts" section below.)

2 WEEK 3 WEEK 4
REPS # SETS REPS # SETS REPS

2 240 8 3 285 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+

12 475 4 10 505 3 10
2 450 6 3 530 4 2
10-20+ 11-15 10-20+ 5 10-20+
MAX 5 MAX 3 MAX

12 285 4 10 305 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+

2 400 6 3 470 4 2
12 535 4 10 570 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
but basically, our
out the program,
RM, estimate it

220
68%

520
410

315
68%

365
585

#
 THINK BIG: TRAINING P

Block 2 mark the shift away from hypertrophy and towards the strength phase of the
weight between phases, but for many people, that saps momentum and undermines
week

PLANNED CYCLE
WEEK 5 WEEK
SETS REPS # SETS
DAY 1
BENCH PRESS 6 2 285 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 8 540 3
DEADLIFT VARIATION 4 2 530 4
HAMSTRINGS 11-15 10-20+ 8-10
ABS 4 MAX 3

DAY 3
BENCH PRESS 4 8 325 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 3 470 4
DEADLIFT 4 8 605 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

the strength phase of the program. In Think Big, this shift is subtle; other programs require big jumps in
mentum 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

1 260 8 2 305 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+

8 555 4 6 585 3 6
1 490 6 2 570 4 1
10-20+ 16-20 10-20+ 5-7 10-20+
MAX 5 MAX 3 MAX

8 335 4 6 350 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+

2 435 6 3 505 4 2
8 625 4 6 660 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
quire big jumps in
nger from week to

240
68%

365
450

220
68%

400
410

#
 THINK BIG: TRAINING P

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 3 260 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 5 600 6
DEADLIFT VARIATION 4 3 490 4
HAMSTRINGS 8-10 10-20+ 8-10
ABS 4 MAX 4

DAY 3
BENCH PRESS 3 5 360 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 3 435 4
DEADLIFT 3 5 675 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

2 240 8 3 285 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+

2 620 4 3 635 2 5
2 450 6 3 530 4 2
10-20+ 11-15 10-20+ 5 10-20+
MAX 5 MAX 3 MAX

2 375 4 3 380 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+

2 400 6 3 470 4 2
2 700 4 3 715 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
te time to recovery:
he program peak.

220
70%

470
410

285
70%

365
530

#
 THINK BIG: TRAINING P

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 3 260 6
SHOULDERS 2 10-20+ 2
ARMS 4 10-20+ 4

DAY 2
SQUAT 3 3 655 3

HAMSTRINGS 4 10-20+ 4
ABS 2 MAX 2

DAY 3
BENCH PRESS 3 3 390 3

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

DAY 4
DEADLIFT 3 3 735 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

2 285 8 3 220
10-20+ 2 10-20+
10-20+ 4 10-20+

2 670 4 1 690 1 1
1 1
1 1
10-20+ 4 10-20+
MAX 2 MAX

2 405 4 1 415 1 1
1 1
1 1
10-20+ 4 10-20+
10-20+ 2 10-20+

2 755 4 1 775 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
using much heavier
ntensity.

655
705
730 - 760

390
420
440 - 455

735
790
820 - 855

#
 THIN

Remember: each block, you pick one new assistance movement from each column and s
each column. You can switch supplemental movements at any time. If yo

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 COUNT

HANDSTAND PUSHUP SAFETY BAR SQUAT

SQUAT WITH/WITHOUT KNEE WRA
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 CURL

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

ment from each column and stick with it for that entire block. Then, at the beginning of the next block, you pi
movements at any time. If you have an assistance movement that works well for you and isn't listed here, fee

SQUAT VARIATIONS BENCH VARIATIONS

WIDE STANCE SQUAT BOARD PRESS (1-3)

LONG PAUSE BENCH PRESS (3-5
WIDE STANCE BOX SQUAT 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

 ning of the next block, you pick a new assistance movement from
r you 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
 T

As mentioned in the book, some people respond well to higher-carb diets; others don't.
have to make changes based on your individiual physiology and preferences to be su
The diet 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)

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

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)

you, butremember: unlike with the training program, this diet is just a guide. You will
ed on planning your circa-workout nutrition and carb cutoffs (with the lower carb plan).
urate 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 nu
can choose from the calorie-dense options; if you struggle to stay lean, choose from the
you will almost certainly

NUTRIENT DENSE

CARBS PROTEINS

ROOT VEGETABLES (POTATOES) BONELESS, SKINLESS CHICKEN BREA

FRUITS (BERRIES, CITRUS) EYE OF ROUND/TOP ROUND STEA

STARCHY VEGETABLES (PEAS,
CARROTS) PROTEIN POWDER

LEGUMES (LENTILS, BEANS) WHITE FISH (ALBACORE, TILAPIA

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

there are a nearly infinite number of foods that you can work into a diet successfully. This list is useful becau
to stay lean, choose from the nutrient dense ones. That's a very easy way to set yourself up for success in the
you will 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

fully. This list is useful because if you struggle to gain muscle, you
yourself up for success in the long run, but again, remember that
als.