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by TNS Hunter
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Program Description

Get huge

Program Overview

  • Level
    Beginner, Advanced, Novice, Intermediate
  • Goal
    Powerlifting, Olympic Weightlifting, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    180 minutes
  • Created
    Nov 02, 2025 09:29
  • Last Edited
    Nov 02, 2025 10:59
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.8%
Upper Back
10.6%
Triceps
9.8%
Chest
8.9%
Hamstrings
8.6%
Biceps
7.9%
Lats
7.9%
Front Delts
7.1%
Glutes
6.7%
Rear Delts
5.3%
Calves
4.4%
Middle Delts
4.4%
Lower Back
2.3%
Adductors
1.8%
Abs
1.6%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
78%
2
Leg Extension
4
10 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Hamstring Curl
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5 reps
5 reps
5 reps
78%
85%
82%
2
Leg Extension
4
10 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Hamstring Curl
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3 reps
3 reps
85%
90%
-
2
Leg Extension
4
10 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Hamstring Curl
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3 reps
3 reps
88%
80%
-
2
Leg Extension
4
10 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Hamstring Curl
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
78%
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Overhead Extension (EZ Bar)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5 reps
5 reps
78%
85%
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Overhead Extension (EZ Bar)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
3 reps
3 reps
85%
90%
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Overhead Extension (EZ Bar)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3 reps
3 reps
88%
80%
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Overhead Extension (EZ Bar)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
5 reps
78%
70%
2
Pull-Up (Weighted)
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
8 reps
-
4
Seated Row (Machine)
4
8 reps
-
5
Rear Delt Fly (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
5 reps
78%
85%
2
Pull-Up (Weighted)
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
8 reps
-
4
Seated Row (Machine)
4
8 reps
-
5
Rear Delt Fly (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3 reps
3 reps
85%
75%
2
Pull-Up (Weighted)
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
8 reps
-
4
Seated Row (Machine)
4
8 reps
-
5
Rear Delt Fly (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
85%
75%
2
Pull-Up (Weighted)
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
8 reps
-
4
Seated Row (Machine)
4
8 reps
-
5
Rear Delt Fly (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
3 reps
85%
-
2
Leg Extension
4
8 reps
-
3
Hamstring Curl
4
8 reps
-
4
Standing Calf Raise
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3 reps
3 reps
85%
90%
-
2
Leg Extension
4
8 reps
-
3
Hamstring Curl
4
8 reps
-
4
Standing Calf Raise
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
3 reps
1 reps
1 reps
5 reps
80%
90%
94%
75%
2
Leg Extension
4
8 reps
-
3
Hamstring Curl
4
8 reps
-
4
Standing Calf Raise
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
100%
-
2
Leg Extension
4
8 reps
-
3
Hamstring Curl
4
8 reps
-
4
Standing Calf Raise
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3 reps
85%
1%
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Overhead Extension (EZ Bar)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
3 reps
3 reps
85%
90%
1%
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Overhead Extension (EZ Bar)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
3 reps
1 reps
1 reps
5 reps
88%
92%
96%
75%
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Overhead Extension (EZ Bar)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1 reps
100%
85%
1%
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Overhead Extension (EZ Bar)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
85%
80%
70%
2
Pull-Up (Weighted)
4
8 reps
-
3
Bicep Curl (Dumbbell)
4
8 reps
-
4
Seated Row (Machine)
4
8 reps
-
5
Rear Delt Fly (Dumbbell)
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3 reps
3 reps
80%
90%
2
Pull-Up (Weighted)
4
8 reps
-
3
Bicep Curl (Dumbbell)
4
8 reps
-
4
Seated Row (Machine)
4
8 reps
-
5
Rear Delt Fly (Dumbbell)
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
1 reps
1 reps
5 reps
80%
90%
94%
75%
2
Pull-Up (Weighted)
4
8 reps
-
3
Bicep Curl (Dumbbell)
4
8 reps
-
4
Seated Row (Machine)
4
8 reps
-
5
Rear Delt Fly (Dumbbell)
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
100%
80%
70%
2
Pull-Up (Weighted)
4
8 reps
-
3
Bicep Curl (Dumbbell)
4
8 reps
-
4
Seated Row (Machine)
4
8 reps
-
5
Rear Delt Fly (Dumbbell)
4
8 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
78%
2
Leg Extension
4 Sets
10 Reps
-
3
Standing Calf Raise
4 Sets
12 Reps
-
4
Hamstring Curl
4 Sets
10 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
78%
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
3
Overhead Extension (EZ Bar)
4 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
8 Reps
-
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
78%
70%
2
Pull-Up (Weighted)
4 Sets
10 Reps
-
3
Bicep Curl (Dumbbell)
4 Sets
8 Reps
-
4
Seated Row (Machine)
4 Sets
8 Reps
-
5
Rear Delt Fly (Dumbbell)
4 Sets
8 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
1 Set
3 Reps
85%
-
2
Leg Extension
4 Sets
8 Reps
-
3
Hamstring Curl
4 Sets
8 Reps
-
4
Standing Calf Raise
4 Sets
8 Reps
-
Day 5
1
Bench Press (Barbell)
3 Sets
1 Set
3 Reps
85%
1%
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
3
Overhead Extension (EZ Bar)
4 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
8 Reps
-
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
85%
80%
70%
2
Pull-Up (Weighted)
4 Sets
8 Reps
-
3
Bicep Curl (Dumbbell)
4 Sets
8 Reps
-
4
Seated Row (Machine)
4 Sets
8 Reps
-
5
Rear Delt Fly (Dumbbell)
4 Sets
8 Reps
-