BIGBOY

One Session Duration

60 to 90 minutes! Sixty minutes is an optimal duration to spend a day in the workout to build muscles. However, you can push yourself to ninety minutes to feel satisfied after the workout.

Ideal Interval Time Between Sets

2 to 3 minutes intervals between sets would be suitable if you want to build mass.
Allowing your working muscles to rest for more than a couple of minutes between the sets enables you to perform the following sets effectively.

Push

Day 1 - Chest, Shoulder, and Triceps

Flat Bench Press
Incline Dumbbell Press
Machine Fly
Overhead Press
DB Front Raises
Bent Over Lateral Raises
Triceps Pushdown

Pull

Day 2 - Back, Rear Delt, Biceps, and Core

Pullup
Deadlift
Pulldown
Seated Rowing
Single DB Rowing
Face pull
Barbell Curl
Stand Up Core Twist
Reversed Crunches

Legs

Day 3 - Quads, Hamstrings, Calves, and Glutes

DB Lunges
Deadlift
Barbell Back Squat
Machine Leg Press
Hamstring Curl
Calf Raises

01

Hour

30

Min

01

Sec

BIGBOY

One Session Duration

Day 1 - Chest, Shoulder, and Triceps

Day 2 - Back, Rear Delt, Biceps, and Core

Day 3 - Quads, Hamstrings, Calves, and Glutes

01

30

01

99