Thread: i need a clear example of bgb routine please......

i need a clear example of a bgb routine as a beginner this many articles about it got me so confused

Here: Looking for advice/critique

Originally Posted by Built

How about this?

Horizontal push pull, calves, abs

• Bench Press 5x5
• Incline Dumbbell Press 3x8
• or One Arm Dumbbell Rows 3x8

Weighted abs 3x5-8
Seated calves, 3 second pause at the bottom of each rep. 3x20

Quad dominant, ham accessory, Biceps

• Back squats 5x5
• Narrow stance front squats 3x8
• Single-leg dumbbell RDLs 3x8 each side
• Sissy squats supersetted with the top half only of leg extensions, 3 supersets of 8 reps each

Any type of bicep work you like; optional

(Day 3 - rest)

Vertical Push/Pull, calves, abs

• Barbell push press 5x5
• Weighted chins 5x5
• Arnold press 3x8
• Single-arm lat pulldowns 3x8

Weighted abs 3x5-8
Single-leg standing calves, 3 second pause at the bottom of each rep. 3x10


Ham Dominant, Quad accessory, Triceps

• RDLs 5x5
• Good mornings or , one leg at at time if two becomes too easy

If chest is lagging at all on you, do something like dips or close-grip bench today to hit tris and pecs.

(Day 6 - rest)
(Day 7 - rest)