strongman bigloz starter
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 8 reps | 70% |
| 2 | Deadlift (Paused) | 4 | 5 reps | 50% |
| 3 | Pendlay Row | 3 | 10 reps | @7 |
| 4 | Lat Pulldown | 4 | 12 reps | @6 |
| 5 | Chest Supported Row (Dumbbell) | 4 | 12 reps | @6 |
| 6 | Bicep Curl (Dumbbell) | 4 | 8 reps | @7 |
| 7 | Plank | 3 | 0.75 min | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Military Press (Barbell) | 4 | 8 reps | 70% |
| 2 | Incline Bench Press (Smith Machine) | 4 | 8 reps | @7 |
| Superset | ||||
| 3A | Lateral Raise (Dumbbell) | 3 | 15 reps | @5 |
| 3B | Rear Delt Fly (Dumbbell) | 3 | 15 reps | @5 |
| 4 | Overhead Extension (EZ Bar) | 3 | 8 reps | @7 |
| 5 | Tricep Rope Push Down (Cable) | 4 | 15 reps | @6 |
| 6 | Behind The Back Holds | 3 | 1 rep | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Safety Bar Squat | 4 | 8 reps | 65% |
| 2 | Leg Press | 3 | 10–15 reps | @7 |
| 3 | Lying Leg Curl | 4 | 10–12 reps | @8 |
| 4 | Back Extension | 3 | 12 reps | @7 |
| 5 | Leg Extension | 4 | 12 reps | @7 |
| 6 | Abs Crunch (Bodyweight) | 3 | 15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Push Press (Barbell) | 4 | 5 reps | 72.5% |
| 2 | Farmer's Walk (Weighted) | 3 | 1 rep | 65% |
| 3 | Carry medley | 3 | 1 rep | 80% |
| 4 | Behind The Back Holds | 3 | 1 rep | 90% |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, strongman bigloz starter is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
strongman bigloz starter is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
strongman bigloz starter is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
