Big Dawg
Step into your power and train like a big dawg with this 8-week superhero-style transformation program. Designed to help you build that V-taper physique—broad shoulders, thick back, small waist, and strong legs—this 5-day split hits every angle with a push-pull-legs structure and a back-and-core emphasis. Ideal for intermediate lifters (or beginners ready to level up), using barbells, dumbbells, cables, and pure big-dawg effort.
Weeks 1–4: Build the Frame
Goal: Lay the foundation for your superhero silhouette. This phase focuses on adding width to your back and shoulders, tightening the waist, and building core and leg strength. You’ll create the frame that sets the tone for serious definition later.
Weeks 5–8: Intensify & Sculpt
Goal: Time to refine the work you’ve built. This phase turns up the intensity with advanced techniques, high-rep isolation work, and HIIT finishers to sharpen detail and bring out that powerful, aesthetic shape. More volume, tighter waist, and big-dawg energy every rep.
Nutrition Strategy
We will provide a high protein, moderate carbs, and healthy fats routine to fuel growth and keep the waist tight. Stay hydrated, avoid bloat, and time your carbs around workouts.
Progress Tracking
We will track weekly stats including shoulder and waist size, pull-up reps, weight, and biweekly photos to see your big dawg evolution in real time.
Your Instructor
Noel Liverpool Jr.
Noel "Pool" Liverpool Jr. is the Founder of Bodied By Pool. He is ISSA Certified and is an instructor that allows you to go at your own pace but, pushes you to become a better you.
