BIGGAINZZ

The team

Real sets. Real ones.

The people who train in BIGGAINZZ, on film. Daniel is up first.

Train with Daniel

THE WORKOUTS

EDUGAINZZ

Know the move. Make every rep count.

Chest

2 exercises
Athlete lowering two dumbbells on an incline bench, feet planted.
AI illustration

Incline dumbbell press

  • Keep your shoulder blades set against the bench.
  • Lower with control; keep elbows slightly tucked.

Tutorial · Scott Herman · 2:42

Technique reference · NASM
Athlete bench pressing a barbell with two 45-pound plates per side inside a rack.
AI illustration

Flat barbell bench

  • Plant your feet and keep your upper back tight.
  • Lower with control; don’t bounce the bar off your chest.

Tutorial · Krissy Cela · 2:30

Technique reference · NASM

Back

2 exercises
Seated athlete pulling a cable bar toward the upper chest.
AI illustration

Lat pulldown

  • Pull toward your upper chest, never behind your neck.
  • Keep your torso steady; avoid swinging the weight down.

Tutorial · Jeff Nippard · 0:51

Technique reference · NASM
Athlete rowing one dumbbell with the opposite hand and knee supported on a bench.
AI illustration

Single-arm dumbbell row

  • Keep your back flat and hips square to the floor.
  • Pull your elbow back without twisting your torso.

Tutorial · Girls Gone Strong · 2:26

Technique reference · ACE

Shoulders

2 exercises
Athlete seated upright with dumbbells at shoulder height before an overhead press.
AI illustration

Seated shoulder press

  • Brace your middle; keep your back against the pad.
  • Press smoothly overhead without arching your lower back.

Tutorial · Scott Herman · 2:24

Technique reference · ACE
Athlete raising dumbbells out to the sides with a slight elbow bend.
AI illustration

Dumbbell lateral raise

  • Keep a soft elbow bend; stop around shoulder height.
  • Hold your torso still instead of swinging the weights.

Tutorial · Kourtney Thomas · 2:20

Technique reference · ACE

Arms

2 exercises
Standing athlete curling two dumbbells with elbows held beside the torso.
AI illustration

Standing dumbbell curl

  • Keep your upper arms beside your ribs.
  • Lower slowly; skip the backward lean and momentum.

Tutorial · Scott Herman · 1:20

Technique reference · Muscle & Fitness
Athlete extending a cable rope downward with elbows close to the sides.
AI illustration

Rope triceps pushdown

  • Keep your elbows tucked and upper arms still.
  • Extend your elbows, then control the rope back up.

Tutorial · Holly Perkins · 0:37

Technique reference · StrengthLog

Legs

2 exercises
Athlete squatting with a dumbbell held vertically against the chest.
AI illustration

Goblet squat

  • Keep the weight close and your whole foot planted.
  • Track knees with toes; squat only as low as you control.

Tutorial · Scott Herman · 3:11

Technique reference · NASM
Athlete hinging at the hips with dumbbells held close to the shins.
AI illustration

Dumbbell Romanian deadlift

  • Send your hips back with a small bend in your knees.
  • Keep weights close; stop before your back starts to round.

Tutorial · Holly Perkins · 0:43

Technique reference · NASM

Core

2 exercises
Athlete holding a forearm plank with the body aligned from shoulders to heels.
AI illustration

Forearm plank

  • Stack your elbows under your shoulders.
  • Keep hips in line with your body and keep breathing.

Tutorial · Calisthenicmovement · 2:18

Technique reference · NASM
Athlete on a mat extending opposite arm and leg while the other knee stays bent.
AI illustration

Dead bug

  • Keep your lower back gently pressed into the floor.
  • Reach opposite arm and leg; stop before your back arches.

Tutorial · Girls Gone Strong · 0:30

Technique reference · NASM

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