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Big Dog Training

by Big dog
5.0
(1 rating)

Program Description

The purpose of this program is to help you build strength and muscle through a structured 2-week cycle that gradually increases the weight lifted while reducing reps in reserve (RIR). This approach allows you to progressively challenge your muscles, improve your lifting technique, and prepare your body to safely and effectively reach a new one-rep max (1RM) by the end of the cycle. The program also ensures balanced muscle development and joint health by incorporating a variety of exercises, including mobility work and abs, making it comprehensive for both strength and hypertrophy.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 19, 2024 11:38
  • Last Edited
    Jun 18, 2025 11:11

Summary

Unleash your strength with the Big Dog Training program, a dynamic 2-week regimen designed to build muscle and enhance performance. Committing to five days a week, you'll tackle a variety of compound and isolation exercises, including barbell squats, bench presses, and Romanian deadlifts, ensuring a comprehensive approach to your fitness goals. This program is perfect for those ready to push their limits and transform their physique in just 14 days. Get ready to feel powerful and accomplished as you take on each workout!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Leg Press
3
10 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Seated Calf Raise
3
15-20 reps
RPE 10
6
Hanging Leg Raise
2
1
20 reps
20 reps
RPE 10
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
8 reps
RPE 7
2
Deadlift (Deficit)
4
8 reps
RPE 8
3
Leg Press
3
10 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Seated Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
6 reps
RPE 7
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
4
Rear Delt Fly (Cable)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
6A
One Arm Lateral Raise (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 7
2
Incline Bench Press (Barbell)
3
8 reps
RPE 7
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 7
2
Front Squat (Barbell)
4
10 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 10
4
Seated Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 7
2
Sissy Squat
3
10 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 10
5
Hanging Leg Raise
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 7
2
Dip (Weighted)
3
12 reps
RPE 8
3
Upright Row (Dumbbell)
3
15 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Hammer Curl
3
12 reps
RPE 8
6
Pull-Up (Weighted)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Face Pull
3
12 reps
RPE 8
4
Preacher Curl (Barbell)
3
12 reps
RPE 8
5
Dip (Weighted)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 7
2
Bench Press (Paused)
3
6 reps
RPE 7
3
Sumo Deadlift (Barbell)
3
6 reps
RPE 7
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
2
Zercher Squat (Barbell)
3
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 10
6
Plank
2
2 mins
RPE 7
Week 1
1 / 2 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@7-8
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@7.5
3
Leg Press
3 Sets
10 Reps
@7
4
Leg Curl
3 Sets
12 Reps
@7
5
Seated Calf Raise
3 Sets
15-20 Reps
@10
6
Hanging Leg Raise
2 Sets
1 Set
20 Reps
20 Reps
@10
-
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
8 Reps
6 Reps
@7
@7
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@7.5
4
Rear Delt Fly (Cable)
3 Sets
12 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@10
6A
One Arm Lateral Raise (Cable)
2 Sets
15 Reps
@10
Day 3
1
Deadlift (Barbell)
4 Sets
8 Reps
@7
2
Front Squat (Barbell)
4 Sets
10 Reps
@7
3
Leg Extension
3 Sets
15 Reps
@10
4
Seated Calf Raise
3 Sets
15 Reps
@10
Day 4
1
Overhead Press (Barbell)
3 Sets
8 Reps
@7
2
Dip (Weighted)
3 Sets
12 Reps
@8
3
Upright Row (Dumbbell)
3 Sets
15 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@8
5
Hammer Curl
3 Sets
12 Reps
@8
6
Pull-Up (Weighted)
2 Sets
15 Reps
@10
Day 5
1
Squat (Paused)
3 Sets
6 Reps
@7
2
Bench Press (Paused)
3 Sets
6 Reps
@7
3
Sumo Deadlift (Barbell)
3 Sets
6 Reps
@7
4
Chest Fly (Cable)
3 Sets
10 Reps
@8
5
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@8
6
Cable Crunch
3 Sets
15 Reps
@10