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Gigantifier

by Flimpy Bimper

Program Description

getting big

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 03, 2025 08:02
  • Last Edited
    Jun 18, 2025 10:39

Summary

Unleash your strength with the Gigantifier program, a comprehensive 6-week journey designed to build muscle and enhance your lifting prowess. Comprising four intense workout days each week, this program focuses on compound movements like deadlifts, squats, and bench presses, ensuring you target all major muscle groups effectively. With a mix of barbell, cable, and bodyweight exercises, you’ll not only increase your strength but also improve your overall athletic performance. Get ready to push your limits and transform your physique!
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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
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Tricep Pushdown (Cable)
3
15 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Hollow Rock
3
30 reps
-
6
Mountain Climber
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Tricep Pushdown (Cable)
3
15 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Hollow Rock
3
30 reps
-
6
Mountain Climber
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Tricep Pushdown (Cable)
3
15 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Hollow Rock
3
30 reps
-
6
Mountain Climber
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Tricep Pushdown (Cable)
3
15 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Hollow Rock
3
30 reps
-
6
Mountain Climber
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Tricep Pushdown (Cable)
3
15 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Hollow Rock
3
30 reps
-
6
Mountain Climber
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Tricep Pushdown (Cable)
3
15 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Hollow Rock
3
30 reps
-
6
Mountain Climber
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
1
7 reps
7 reps
7 reps
7 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Hollow Rock
3
30 reps
-
5
Mountain Climber
3
30 reps
-
6
Abs Crunch (Bodyweight)
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
1
7 reps
7 reps
7 reps
7 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Hollow Rock
3
30 reps
-
5
Mountain Climber
3
30 reps
-
6
Abs Crunch (Bodyweight)
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
1
7 reps
7 reps
7 reps
7 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Hollow Rock
3
30 reps
-
5
Mountain Climber
3
30 reps
-
6
Abs Crunch (Bodyweight)
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
1
7 reps
7 reps
7 reps
7 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Hollow Rock
3
30 reps
-
5
Mountain Climber
3
30 reps
-
6
Abs Crunch (Bodyweight)
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
1
7 reps
7 reps
7 reps
7 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Hollow Rock
3
30 reps
-
5
Mountain Climber
3
30 reps
-
6
Abs Crunch (Bodyweight)
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
1
7 reps
7 reps
7 reps
7 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Hollow Rock
3
30 reps
-
5
Mountain Climber
3
30 reps
-
6
Abs Crunch (Bodyweight)
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Tricep Pushdown (Cable)
3
15 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Hollow Rock
3
30 reps
-
6
Mountain Climber
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Tricep Pushdown (Cable)
3
15 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Hollow Rock
3
30 reps
-
6
Mountain Climber
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Tricep Pushdown (Cable)
3
15 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Hollow Rock
3
30 reps
-
6
Mountain Climber
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Tricep Pushdown (Cable)
3
15 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Hollow Rock
3
30 reps
-
6
Mountain Climber
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Tricep Pushdown (Cable)
3
15 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Hollow Rock
3
30 reps
-
6
Mountain Climber
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Tricep Pushdown (Cable)
3
15 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Hollow Rock
3
30 reps
-
6
Mountain Climber
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
1
7 reps
7 reps
7 reps
7 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Hollow Rock
3
30 reps
-
5
Mountain Climber
3
30 reps
-
6
Abs Crunch (Bodyweight)
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
1
7 reps
7 reps
7 reps
7 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Hollow Rock
3
30 reps
-
5
Mountain Climber
3
30 reps
-
6
Abs Crunch (Bodyweight)
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
1
7 reps
7 reps
7 reps
7 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Hollow Rock
3
30 reps
-
5
Mountain Climber
3
30 reps
-
6
Abs Crunch (Bodyweight)
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
1
7 reps
7 reps
7 reps
7 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Hollow Rock
3
30 reps
-
5
Mountain Climber
3
30 reps
-
6
Abs Crunch (Bodyweight)
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
1
7 reps
7 reps
7 reps
7 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Hollow Rock
3
30 reps
-
5
Mountain Climber
3
30 reps
-
6
Abs Crunch (Bodyweight)
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
1
7 reps
7 reps
7 reps
7 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Hollow Rock
3
30 reps
-
5
Mountain Climber
3
30 reps
-
6
Abs Crunch (Bodyweight)
3
30 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
7 Reps
@6.5
@7
@7.5
@8
3
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
4
Hollow Rock
3 Sets
30 Reps
-
5
Mountain Climber
3 Sets
30 Reps
-
6
Abs Crunch (Bodyweight)
3 Sets
30 Reps
-
Day 1
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
2
Hip Thrust (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
3
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7
4
Rear Delt Fly (Cable)
3 Sets
15 Reps
@7
5
Hollow Rock
3 Sets
30 Reps
-
6
Mountain Climber
3 Sets
30 Reps
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
2
Hip Thrust (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
3
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7
4
Rear Delt Fly (Cable)
3 Sets
15 Reps
@7
5
Hollow Rock
3 Sets
30 Reps
-
6
Mountain Climber
3 Sets
30 Reps
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
7 Reps
@6.5
@7
@7.5
@8
3
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
4
Hollow Rock
3 Sets
30 Reps
-
5
Mountain Climber
3 Sets
30 Reps
-
6
Abs Crunch (Bodyweight)
3 Sets
30 Reps
-