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Dylan and Kris get huge

by Kris J.
1 athletes joined

Program Description

Get big

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 19, 2025 09:39
  • Last Edited
    Jun 18, 2025 09:23

Summary

Unlock your potential with "Dylan and Kris Get Huge," a focused 2-week program designed to maximize muscle growth through a structured 5-day weekly routine. Each session targets major muscle groups, including chest, shoulders, triceps, legs, and abs, using a mix of barbell, dumbbell, and machine exercises. With detailed guidance on key lifts like the bench press and squats, you'll build strength and size effectively. 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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3 reps
10 reps
-
-
2
Seated Overhead Press (Barbell)
2
10 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Chest Fly (Machine)
2
10 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
1
3 reps
10 reps
-
-
2
Chest Press (Machine)
2
15 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Incline Bench Press (Smith Machine)
2
10 reps
-
5
Tricep Rope Push Down (Cable)
2
20 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Lat Pulldown (Close Grip)
2
12 reps
-
4
Rear Delt Fly (Machine)
2
15 reps
-
5
Hammer Curl
2
10 reps
-
6
Deadlift (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Bicep Curl (EZ Bar)
2
10 reps
-
3
Lat Pulldown (Close Grip)
2
12 reps
-
4
Rear Delt Fly (Machine)
2
15 reps
-
5
Hammer Curl
2
10 reps
-
6
Deadlift (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Extension
2
15 reps
-
4
Hamstring Curl
2
15 reps
-
5
Straight Leg Calf Raise
2
15 reps
-
6
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Extension
2
15 reps
-
4
Hamstring Curl
2
15 reps
-
5
Straight Leg Calf Raise
2
15 reps
-
6
Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown (Close Grip)
3
12 reps
-
3
AD Press (Smith Machine)
2
15 reps
-
4
Rear Delt Fly (Machine)
2
15 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Decline Sit Up (Weighted)
2
15 reps
-
7
Russian Twist
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Rear Delt Fly (Machine)
2
15 reps
-
4
Chest Fly (Machine)
2
15 reps
-
5
Decline Sit Up (Weighted)
2
15 reps
-
6
Russian Twist
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Tricep Straight Bar Push downs
3
15 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
15 reps
-
5
Reverse Wrist Curl (Barbell)
2
20 reps
-
6
Lu Raise
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Tricep Straight Bar Push downs
3
15 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
15 reps
-
5
Reverse Wrist Curl (Barbell)
2
20 reps
-
6
Lu Raise
2
20 reps
-
Week 1
1 / 2 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
3 Reps
10 Reps
-
-
2
Seated Overhead Press (Barbell)
2 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
2 Sets
10 Reps
-
4
Chest Fly (Machine)
2 Sets
10 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
3 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
3
Leg Extension
2 Sets
15 Reps
-
4
Hamstring Curl
2 Sets
15 Reps
-
5
Straight Leg Calf Raise
2 Sets
15 Reps
-
6
Cable Crunch
3 Sets
15 Reps
-
Day 4
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
2
Lat Pulldown (Close Grip)
3 Sets
12 Reps
-
3
AD Press (Smith Machine)
2 Sets
15 Reps
-
4
Rear Delt Fly (Machine)
2 Sets
15 Reps
-
5
Chest Fly (Machine)
2 Sets
15 Reps
-
6
Decline Sit Up (Weighted)
2 Sets
15 Reps
-
7
Russian Twist
2 Sets
20 Reps
-
Day 2
1
Pull-Up (Assisted)
3 Sets
10 Reps
-
2
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
3
Lat Pulldown (Close Grip)
2 Sets
12 Reps
-
4
Rear Delt Fly (Machine)
2 Sets
15 Reps
-
5
Hammer Curl
2 Sets
10 Reps
-
6
Deadlift (Barbell)
3 Sets
10 Reps
-
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
2
Tricep Straight Bar Push downs
3 Sets
15 Reps
-
3
Bicep Curl (Dumbbell)
2 Sets
10 Reps
-
4
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
-
5
Reverse Wrist Curl (Barbell)
2 Sets
20 Reps
-
6
Lu Raise
2 Sets
20 Reps
-