Big UNIT

by Big Lifts Chris

Program Description

The purpose of this program is to build massive strength by focusing on Squat, Bench Press, Deadlift and Overhead Press and implementing the proper accessory work to increase size and strength. The program combines concepts of popular powerlifting and bodybuilding programs to turn you into an absolute UNIT. At the end of each 4 week cycle, increase your training 1 RM by 10% for Squat and Deadlift and 5% for Bench Press and Overhead Press and restart the program. Training max should be set to 90% of 1RM.

Program Overview

Level
Intermediate
Goal
Powerbuilding, Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Sep 01, 2025 03:56
Last Edited
Sep 02, 2025 02:48

Muscle Engagement

Front

Back

MuscleSet

Upper Back

12.5%

Front Delts

10.2%

Quadriceps

9.3%

Chest

9.3%

Hamstrings

8.3%

Abs

7.9%

Biceps

7.4%

Triceps

6.9%

Glutes

Forearms

5.6%

Lats

5.6%

Middle Delts

4.6%

Lower Back

3.2%

Rear Delts

1.9%

Adductors

0.9%

Abductors

0.5%

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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

Log Press

5 reps

65%

75%

85%

Seated Shoulder Press (Dumbbell)

8-12 reps

Face Pull

12-15 reps

Front Raise

12-15 reps

Bicep Curl (EZ Bar)

8-12 reps

Overhead Tricep Extension

8-12 reps

Day 1

Log Press

3 reps

70%

80%

90%

Seated Shoulder Press (Dumbbell)

8-12 reps

Face Pull

12-15 reps

Front Raise

12-15 reps

Bicep Curl (EZ Bar)

8-12 reps

Overhead Tricep Extension

8-12 reps

Day 1

Log Press

5 reps

3 reps

1 reps

75%

85%

95%

Seated Shoulder Press (Dumbbell)

8-12 reps

Face Pull

12-15 reps

Front Raise

12-15 reps

Bicep Curl (EZ Bar)

8-12 reps

Overhead Tricep Extension

8-12 reps

Day 1

Log Press

5 reps

60%

Seated Shoulder Press (Dumbbell)

8-12 reps

Face Pull

12-15 reps

Front Raise

12-15 reps

Bicep Curl (EZ Bar)

8-12 reps

Overhead Tricep Extension

8-12 reps

Day 2

Squat (Barbell)

5 reps

65%

75%

85%

Safety Bar Squat (Paused)

6-8 reps

Hamstring Curl

12-15 reps

Leg Extension

12-15 reps

Leg Press

8-12 reps

Farmer's Walk (Weighted)

0.5 mins

Plank

0.5 mins

Day 2

Squat (Barbell)

3 reps

70%

80%

90%

Safety Bar Squat (Paused)

6-8 reps

Hamstring Curl

12-15 reps

Leg Extension

12-15 reps

Leg Press

8-12 reps

Farmer's Walk (Weighted)

0.5 mins

Plank

0.5 mins

Day 2

Squat (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Safety Bar Squat (Paused)

6-8 reps

Hamstring Curl

12-15 reps

Leg Extension

12-15 reps

Leg Press

8-12 reps

Farmer's Walk (Weighted)

0.5 mins

Plank

0.5 mins

Day 2

Squat (Barbell)

5 reps

60%

Safety Bar Squat (Paused)

6-8 reps

Hamstring Curl

12-15 reps

Leg Extension

12-15 reps

Leg Press

8-12 reps

Farmer's Walk (Weighted)

0.5 mins

Plank

0.5 mins

Day 3

Bench Press (Barbell)

5 reps

65%

75%

85%

Bench Press (Wide Grip)

6-8 reps

Incline Bench Press (Dumbbell)

8-12 reps

Chest Fly (Machine)

12-15 reps

Bicep Curl (EZ Bar)

12-15 reps

Overhead Tricep Extension

12-15 reps

Day 3

Bench Press (Barbell)

3 reps

70%

80%

90%

Bench Press (Wide Grip)

6-8 reps

Incline Bench Press (Dumbbell)

8-12 reps

Chest Fly (Machine)

12-15 reps

Bicep Curl (EZ Bar)

12-15 reps

Overhead Tricep Extension

12-15 reps

Day 3

Bench Press (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Bench Press (Wide Grip)

6-8 reps

Incline Bench Press (Dumbbell)

8-12 reps

Chest Fly (Machine)

12-15 reps

Bicep Curl (EZ Bar)

12-15 reps

Overhead Tricep Extension

12-15 reps

Day 3

Bench Press (Barbell)

5 reps

60%

Bench Press (Wide Grip)

6-8 reps

Incline Bench Press (Dumbbell)

8-12 reps

Chest Fly (Machine)

12-15 reps

Bicep Curl (EZ Bar)

12-15 reps

Overhead Tricep Extension

12-15 reps

Day 4

Deadlift (Barbell)

5 reps

65%

75%

85%

Romanian Deadlift (Barbell)

6-8 reps

Single Arm Row (Dumbbell)

8-12 reps

T-Bar Row

8-12 reps

Seated Row (Cable)

12-15 reps

Farmer's Walk (Weighted)

0.5 mins

Plank

0.5 mins

Day 4

Deadlift (Barbell)

3 reps

70%

80%

90%

Romanian Deadlift (Barbell)

6-8 reps

Single Arm Row (Dumbbell)

8-12 reps

T-Bar Row

8-12 reps

Seated Row (Cable)

12-15 reps

Farmer's Walk (Weighted)

0.5 mins

Plank

0.5 mins

Day 4

Deadlift (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Romanian Deadlift (Barbell)

6-8 reps

Single Arm Row (Dumbbell)

8-12 reps

T-Bar Row

8-12 reps

Seated Row (Cable)

12-15 reps

Farmer's Walk (Weighted)

0.5 mins

Plank

0.5 mins

Day 4

Deadlift (Barbell)

5 reps

60%

Romanian Deadlift (Barbell)

6-8 reps

Single Arm Row (Dumbbell)

8-12 reps

T-Bar Row

8-12 reps

Seated Row (Cable)

12-15 reps

Farmer's Walk (Weighted)

0.5 mins

Plank

0.5 mins

Day 1

Log Press

1 Set

5 Reps

65%

75%

85%

Seated Shoulder Press (Dumbbell)

3 Sets

8-12 Reps

Face Pull

3 Sets

12-15 Reps

Front Raise

3 Sets

12-15 Reps

Bicep Curl (EZ Bar)

3 Sets

8-12 Reps

Overhead Tricep Extension

3 Sets

8-12 Reps

Day 2

Squat (Barbell)

1 Set

5 Reps

65%

75%

85%

Safety Bar Squat (Paused)

3 Sets

6-8 Reps

Hamstring Curl

3 Sets

12-15 Reps

Leg Extension

3 Sets

12-15 Reps

Leg Press

3 Sets

8-12 Reps

Farmer's Walk (Weighted)

3 Sets

0.5 mins

Plank

3 Sets

0.5 mins

Day 3

Bench Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Bench Press (Wide Grip)

3 Sets

6-8 Reps

Incline Bench Press (Dumbbell)

3 Sets

8-12 Reps

Chest Fly (Machine)

3 Sets

12-15 Reps

Bicep Curl (EZ Bar)

3 Sets

12-15 Reps

Overhead Tricep Extension

3 Sets

12-15 Reps

Day 4

Deadlift (Barbell)

1 Set

5 Reps

65%

75%

85%

Romanian Deadlift (Barbell)

3 Sets

6-8 Reps

Single Arm Row (Dumbbell)

3 Sets

8-12 Reps

T-Bar Row

3 Sets

8-12 Reps

Seated Row (Cable)

3 Sets

12-15 Reps

Farmer's Walk (Weighted)

3 Sets

0.5 mins

Plank

3 Sets

0.5 mins