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BIG NEECHI

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THIS WORKOUT PROGRAM I DESIGNED FOR PEOPLE THAT ARE OVER-WEIGHT OR NOT IN THE BEST SHAPE. THIS PROGRAM WILL HELP YOU LOSE WEIGHT RAPIDLY. THESE WORKOUTS ARE ALL HIGH INTENSITY WORKOUTS THAT DON’T FOCUS ON LIFTING HEAVY WEIGHT. WHILE DOING THESE WORKOUTS MAKE SURE TO HAVE LITTLE TO NO REST TIME. MAKE THESE WORKOUTS INTENSE AND DRINK A LOT OF WATER AFTER EACH SET. THIS IS A GREAT PROGRAM FOR YEAR ROUND WEIGHT LOSS AND SUMMER SHREDDING. MAKE SURE TO GET LOTS OF REST DURING YOUR REST DAYS. TAG ME ON INSTAGRAM (@BIGNEECHI) WHILE PERFORMING THESE WORKOUTS FOR CHANCE TO GET FEATURED ON MY STORY. I ALSO WANT YOU TO TAG ME SO I CAN MAKE SURE THAT YOU’RE PERFORMING THESE EXERCISES CORRECTLY.  

Push

Pull

Push-Pull workout 

Block 1

Block 2

Getting ready for a powerlifting meet and want to maximize your strength? Then this program is perfect for you. I carefully designed my most heavy hitting workouts that packs on strength and size to your body frame. I have never lost a workout challenge with this program. My pause rep skills have increased dramatically because of this plan. If you want to get strong then please follow this plan as strict as you can. When lifting weights concentrate on performing great form. This means that you don’t want to ego lift and you want to work smarter not harder. Focus on your negative contractions aka the eccentric movement. For example, when bench pressing, the eccentric movement is when you’re coming down, so go slow on the way down. On your concentric movement, you want to explode, meaning move fast and squeeze your muscles at the top of your lift. This will give your muscles better shape in the long run. Make sure not to overload weight to where you need a spot every set. Use a weight you can control for the amount of sets and reps I programed you. Make sure to stretch your muscles in between sets, the more flexible you are, the better pumps you will get. Don’t just lift the weight just to lift it, make the muscle work and squeeze every contraction.

Strength

Powerlifting

Strength Program

I designed this plan to increase muscle and shred body fat at the same time. This program is great for building hypertrophy muscle with the least amount of body fat. If you want to get big, strong, and cut at the same time then this is the best plan for you. I love this program and it is my favorite program for looking good all year round. When lifting weights concentrate on performing great form. This means that you don’t want to ego lift(EGO LIFT = Lifting super heavy weight that you can’t control) and you want to work smarter not harder. Focus on your negative contractions aka the eccentric movement (When you stretch your muscles). For example, when bench pressing, the eccentric movement is when you’re coming down, so go slow on the way down(Don’t just drop or bounce the weight on your chest). On your concentric movement, you want to explode, meaning move fast and squeeze your muscles at the top of your lift. This will give your muscles better shape and beautiful look in the long run. Make sure not to overload weight to where you need a spot every set. Use a weight you can fully control for the amount of sets and reps I programmed you. Make sure to stretch your muscles in between sets, the more flexible you are, the better pumps you will get, and the better your muscles will look and feel. Don’t just lift the weight just to lift it, make the muscle work and squeeze every contraction.

Lean

Bulk

Hypertrophy

Lean Bulk Plan

WEEK 1 - 4

WEEK 5 - 8

WEEK 9 - 12

Tired of being big and bulky? Want to lose body fat while maintaining your muscular physique? Then the Shred plan is perfect for you. This is how I cut weight when I am getting ready for a summer or my famous pool parties. Follow the guide and you will get shredded in no time! When lifting weights concentrate on performing great form. This means that you don’t want to ego lift and you want to work smarter not harder. Focus on your negative contractions aka the eccentric movement. For example, when bench pressing, the eccentric movement is when you’re coming down, so go slow on the way down. On your concentric movement, you want to explode, meaning move fast and squeeze your muscles at the top of your lift. This will give your muscles better shape in the long run. Make sure not to overload weight to where you need a spot every set. Use a weird ght you can control for the amount of sets and reps I programed you. Make sure to stretch your muscles in between sets, the more flexible you are, the better pumps you will get. Don’t just lift the weight just to lift it, make the muscle work and squeeze every contraction.

Shred

Shred Program

These workouts are strictly to get shredded abs. If you’re looking to gain muscles in other areas then I suggest my lean bulk or shredding program. I love to do these workouts after my push or pull training sessions. I put together what I believe is some of the toughest ab workout exercises. While doing these please make sure to drink lots of water. This ab workout and a strict diet will ensure that you burn off stubborn belly fat. With this program, I suggest downloading my food recommendation list or custom meal plan. Diet is the most important part to losing body fat while gaining muscle. The other component to shredding body fat is cardio. Perform cardio 3-5 times a week and your abs will be shredded.

Ab Shredder Complete guide - 16 weeks

Use this workout every 48 hours. So if you do this on a Monday, then repeat on Wednesday. Continue this for 4 weeks for best results. While performing these exercises make sure to use proper form. If you don’t know how to perform an exercise then look them up on youtube. For example, on hanging knee ups, make sure to kick your legs up to your chest. Then when coming down stop, this will leave your body at a 180 degree angle. Repeat this exercise until finished. 

Use this workout every 48 hours. So if you do this on a Monday, then repeat on Wednesday. Continue this for 4 weeks for best results. This is week 4-8 and you should already be seeing results. Perform these exercises with great form and drink lots of water. For best results  

Block 3

Use this workout every 48 hours. So if you do this on a Monday, then repeat on Tuesday. Continue this for 4 weeks for best results. 

Block 4

I have 15 years of training experience and I learned how to increase my bench press at a very young age. Every single school or combine liftoff I ever attended in highschool I was always the strongest there pound for pound. It doesn’t matter how much you weigh, you can get as strong as your mind is. I created this bench press program to help others increase their upper body strength faster than ever. It took me 7 years to learn how to train my muscles to look and be as strong as I wanted them to be. The sky’s the limit when you know what you are doing in the gym. When lifting weights concentrate on performing great form. This means that you don’t want to ego lift and you want to work smarter not harder. Focus on your negative contractions aka the eccentric movement. For example, when bench pressing, the eccentric movement is when you’re coming down, so go slow on the way down. On your concentric movement, you want to explode, meaning move fast and squeeze your muscles at the top of your lift. This will give your muscles better shape in the long run. Make sure not to overload weight to where you need a spot every set. Use a weight you can control for the amount of sets and reps I programed you. Make sure to stretch your muscles in between sets, the more flexible you are, the better pumps you will get. Don’t just lift the weight just to lift it, make the muscle work and squeeze every contraction.

Bench Press

Single Workout

Big Neechi benchpress Workout Plan

Back

Gorilla Back Workout Plan

I designed this plan to increase muscle and shred body fat at the same time. This program is great for building hypertrophy muscle (especially in the glutes) with the least amount of body fat. If you want to get leaned, toned, and cut at the same time, then this is the best plan for you. When lifting weights concentrate on performing great form. This means that you don’t want to ego lift(EGO LIFT = Lifting super heavy weight that you can’t control) and you want to work smarter not harder. Focus on your negative contractions aka the eccentric movement (When you stretch your muscles). For example, when squating, the eccentric movement is when you’re coming down, so go slow on the way down(Don’t just drop down to a squat, come down SLOW). On your concentric movement, you want to explode, meaning move fast and squeeze your muscles at the top of your lift. This will give your muscles better shape and beautiful look in the long run. Make sure not to overload weight to where you need a spot every set. Use a weight you can fully control for the amount of sets and reps I programmed you. Make sure to stretch your muscles in between sets, the more flexible you are, the better pumps you will get, and the better your muscles will look and feel. Don’t just lift the weight just to lift it, make the muscle work and squeeze every contraction.

Female

Ladies Slim Thick Program

THIS WORKOUT PROGRAM I DESIGNED FOR PEOPLE THAT ARE OVER-WEIGHT OR NOT IN THE BEST SHAPE. THIS PROGRAM WILL HELP YOU LOSE WEIGHT RAPIDLY. THESE WORKOUTS ARE ALL HIGH INTENSITY WORKOUTS THAT DON’T FOCUS ON LIFTING HEAVY WEIGHT. WHILE DOING THESE WORKOUTS MAKE SURE TO HAVE LITTLE TO NO REST TIME. MAKE THESE WORKOUTS INTENSE AND DRINK A LOT OF WATER AFTER EACH SET. THIS IS A GREAT PROGRAM FOR YEAR ROUND WEIGHT LOSS AND SUMMER SHREDDING. THE ULTIMATE BEST METHOD FOR WEIGHT LOSS IS THROUGH DIETING, IF YOU WOULD LIKE A CUSTOMIZED MEAL PLAN THEN check out BigNeechi.com. MAKE SURE TO GET LOTS OF REST DURING YOUR REST DAYS. TAG ME ON INSTAGRAM (@BIGNEECHI) WHILE PERFORMING THESE WORKOUTS FOR CHANCE TO GET FEATURED ON MY STORY. I ALSO WANT YOU TO TAG ME SO I CAN MAKE SURE THAT YOU’RE PERFORMING THESE EXERCISES CORRECTLY.  

Weight Loss

Weight Loss Workout Program

I made this workout to give you a massive chest pump. When lifting weights concentrate on performing great form. This means that you don’t want to ego lift(EGO LIFT = Lifting super heavy weight that you can’t control) and you want to work smarter not harder. Focus on your negative contractions aka the eccentric movement (When you stretch your muscles). Lift every exercise with great form and if you don’t understand the form then google it. Stretch in between sets and drink lots of water to prevent injury. 

Chest

Massive Chest Pump

SINGLE WORKOUT

Legs

Thunder Thigh Legs Workout Plan

Building your butt is very easy if you’re using correct form. The key to building your glutes is deep squats and lunges. You don’t need really heavy weight to make booty gains. All you need is great form and consistency. When squatting you must make sure that you’re using full range of motion. This means dropping down really, then coming up and squeezing your glute muscles as hard as you can. Also, building your butt is an illusion. You must work on your lower back to make your butt look even bigger. This means that the smaller your waist is, the bigger your butt will look. When lifting weights concentrate on performing great form. This means that you don’t want to ego lift and you want to work smarter not harder. Focus on your negative contractions aka the eccentric movement. For example, when squatting, the eccentric movement is when you’re coming down, so go slow on the way down. On your concentric movement, you want to explode, meaning move fast and squeeze your muscles at the top of your lift. This will give your muscles better shape in the long run. Make sure not to overload weight to where you need a spot every set. Use a weight you can control for the amount of sets and reps I programed you. Make sure to stretch your muscles in between sets, the more flexible you are, the better pumps you will get. Don’t just lift the weight just to lift it, make the muscle work and squeeze every contraction.