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size

by Dominic Nadaison

Program Description

Testing recovery for next block

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 06, 2025 01:51
  • Last Edited
    Jul 10, 2025 01:14

Summary

Transform your physique with the **Size** program, a comprehensive 6-week training plan designed for serious lifters. Committing just 5 days a week, you'll engage in targeted workouts that emphasize muscle growth and strength through a blend of compound and isolation exercises. Each session is meticulously crafted to challenge your limits, featuring essential movements like squats, deadlifts, and bench presses, ensuring you build size and definition across all major muscle groups. Get ready to elevate your training and achieve the results you've been striving for!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Smith Machine)
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Dumbbell)
2
-
5
Bicep Curl (Machine)
2
-
6
Skull Crusher (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Smith Machine)
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Dumbbell)
2
-
5
Bicep Curl (Machine)
2
-
6
Skull Crusher (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Smith Machine)
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Dumbbell)
2
-
5
Bicep Curl (Machine)
2
-
6
Skull Crusher (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Smith Machine)
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Dumbbell)
2
-
5
Bicep Curl (Machine)
2
-
6
Skull Crusher (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Smith Machine)
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Dumbbell)
2
-
5
Bicep Curl (Machine)
2
-
6
Skull Crusher (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Smith Machine)
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Dumbbell)
2
-
5
Bicep Curl (Machine)
2
-
6
Skull Crusher (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Decline Cable Press
2
-
4
Bench Press (Dumbbell)
2
-
5
Behind The Back Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Decline Cable Press
2
-
4
Bench Press (Dumbbell)
2
-
5
Behind The Back Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Decline Cable Press
2
-
4
Bench Press (Dumbbell)
2
-
5
Behind The Back Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Decline Cable Press
2
-
4
Bench Press (Dumbbell)
2
-
5
Behind The Back Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Decline Cable Press
2
-
4
Bench Press (Dumbbell)
2
-
5
Behind The Back Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Decline Cable Press
2
-
4
Bench Press (Dumbbell)
2
-
5
Behind The Back Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Underhand Lat Pulldown
2
-
5
Bicep Curl (Barbell)
2
-
6
Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Underhand Lat Pulldown
2
-
5
Bicep Curl (Barbell)
2
-
6
Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Underhand Lat Pulldown
2
-
5
Bicep Curl (Barbell)
2
-
6
Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Underhand Lat Pulldown
2
-
5
Bicep Curl (Barbell)
2
-
6
Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Underhand Lat Pulldown
2
-
5
Bicep Curl (Barbell)
2
-
6
Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Underhand Lat Pulldown
2
-
5
Bicep Curl (Barbell)
2
-
6
Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Hack Squat
3
-
3
Bulgarian Split Squat (Barbell)
3
-
4
Lying Leg Curl
2
-
5
Bicep Curl (Machine)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Hack Squat
3
-
3
Bulgarian Split Squat (Barbell)
3
-
4
Lying Leg Curl
2
-
5
Bicep Curl (Machine)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Hack Squat
3
-
3
Bulgarian Split Squat (Barbell)
3
-
4
Lying Leg Curl
2
-
5
Bicep Curl (Machine)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Hack Squat
3
-
3
Bulgarian Split Squat (Barbell)
3
-
4
Lying Leg Curl
2
-
5
Bicep Curl (Machine)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Hack Squat
3
-
3
Bulgarian Split Squat (Barbell)
3
-
4
Lying Leg Curl
2
-
5
Bicep Curl (Machine)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Hack Squat
3
-
3
Bulgarian Split Squat (Barbell)
3
-
4
Lying Leg Curl
2
-
5
Bicep Curl (Machine)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
-
2
Pull-Up (Weighted)
4
-
3
Bench Press (Barbell)
2
-
4
Chest Fly (Machine)
2
-
5
One Arm Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
-
2
Pull-Up (Weighted)
4
-
3
Bench Press (Barbell)
2
-
4
Chest Fly (Machine)
2
-
5
One Arm Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
-
2
Pull-Up (Weighted)
4
-
3
Bench Press (Barbell)
2
-
4
Chest Fly (Machine)
2
-
5
One Arm Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
-
2
Pull-Up (Weighted)
4
-
3
Bench Press (Barbell)
2
-
4
Chest Fly (Machine)
2
-
5
One Arm Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
-
2
Pull-Up (Weighted)
4
-
3
Bench Press (Barbell)
2
-
4
Chest Fly (Machine)
2
-
5
One Arm Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
-
2
Pull-Up (Weighted)
4
-
3
Bench Press (Barbell)
2
-
4
Chest Fly (Machine)
2
-
5
One Arm Lateral Raise (Cable)
3
-
Week 1
1 / 6 Weeks
Day 1
1
Leg Curl
2 Sets
-
2
Squat (Smith Machine)
3 Sets
-
3
Leg Extension
3 Sets
-
4
Romanian Deadlift (Dumbbell)
2 Sets
-
5
Bicep Curl (Machine)
2 Sets
-
6
Skull Crusher (Dumbbell)
2 Sets
-
Day 2
1
Incline Bench Press (Barbell)
3 Sets
-
2
Chest Press (Machine)
3 Sets
-
3
Decline Cable Press
2 Sets
-
4
Bench Press (Dumbbell)
2 Sets
-
5
Behind The Back Lateral Raise (Cable)
3 Sets
-
Day 3
1
Bent Over Row (Barbell)
3 Sets
-
2
Pull-Up (Weighted)
3 Sets
-
3
Seated Wide-Grip Row (Cable)
2 Sets
-
4
Underhand Lat Pulldown
2 Sets
-
5
Bicep Curl (Barbell)
2 Sets
-
6
Tricep Extension (Cable)
2 Sets
-
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
-
2
Hack Squat
3 Sets
-
3
Bulgarian Split Squat (Barbell)
3 Sets
-
4
Lying Leg Curl
2 Sets
-
5
Bicep Curl (Machine)
2 Sets
-
6
Single Arm Tricep Extension (Cable)
2 Sets
-
Day 5
1
Seated Military Press (Smith Machine)
3 Sets
-
2
Pull-Up (Weighted)
4 Sets
-
3
Bench Press (Barbell)
2 Sets
-
4
Chest Fly (Machine)
2 Sets
-
5
One Arm Lateral Raise (Cable)
3 Sets
-