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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
    Oct 04, 2025 06:17

Summary

Unleash your strength with the **Big UNIT** program, a comprehensive 4-week training regimen designed for serious lifters. Committing just four days a week, you'll tackle a variety of exercises targeting your shoulders, legs, and arms, utilizing both free weights and machines. Each session incorporates progressive intensity to ensure you're constantly challenged, helping you build muscle and power. Get ready to push your limits and transform your physique!
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
6%
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
Scan QR Code to Download
AppleStore
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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
Log Press
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Front Raise
3
12-15 reps
-
5A
Bicep Curl (EZ Bar)
3
8-12 reps
-
5B
Overhead Tricep Extension
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Front Raise
3
12-15 reps
-
5A
Bicep Curl (EZ Bar)
3
8-12 reps
-
5B
Overhead Tricep Extension
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Front Raise
3
12-15 reps
-
5A
Bicep Curl (EZ Bar)
3
8-12 reps
-
5B
Overhead Tricep Extension
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
5 reps
60%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Front Raise
3
12-15 reps
-
5A
Bicep Curl (EZ Bar)
3
8-12 reps
-
5B
Overhead Tricep Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Safety Bar Squat (Paused)
3
6-8 reps
-
3
Hamstring Curl
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Press
3
8-12 reps
-
6A
Farmer's Walk (Weighted)
3
0.5 mins
-
6B
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Safety Bar Squat (Paused)
3
6-8 reps
-
3
Hamstring Curl
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Press
3
8-12 reps
-
6A
Farmer's Walk (Weighted)
3
0.5 mins
-
6B
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Safety Bar Squat (Paused)
3
6-8 reps
-
3
Hamstring Curl
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Press
3
8-12 reps
-
6A
Farmer's Walk (Weighted)
3
0.5 mins
-
6B
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Safety Bar Squat (Paused)
3
6-8 reps
-
3
Hamstring Curl
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Press
3
8-12 reps
-
6A
Farmer's Walk (Weighted)
3
0.5 mins
-
6B
Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Wide Grip)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5A
Bicep Curl (EZ Bar)
3
12-15 reps
-
5B
Overhead Tricep Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Wide Grip)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5A
Bicep Curl (EZ Bar)
3
12-15 reps
-
5B
Overhead Tricep Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Wide Grip)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5A
Bicep Curl (EZ Bar)
3
12-15 reps
-
5B
Overhead Tricep Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Bench Press (Wide Grip)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5A
Bicep Curl (EZ Bar)
3
12-15 reps
-
5B
Overhead Tricep Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Seated Row (Cable)
3
12-15 reps
-
6A
Farmer's Walk (Weighted)
3
0.5 mins
-
6B
Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Seated Row (Cable)
3
12-15 reps
-
6A
Farmer's Walk (Weighted)
3
0.5 mins
-
6B
Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Seated Row (Cable)
3
12-15 reps
-
6A
Farmer's Walk (Weighted)
3
0.5 mins
-
6B
Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Seated Row (Cable)
3
12-15 reps
-
6A
Farmer's Walk (Weighted)
3
0.5 mins
-
6B
Plank
3
0.5 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Log Press
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Face Pull
3 Sets
12-15 Reps
-
4
Front Raise
3 Sets
12-15 Reps
-
5A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
5B
Overhead Tricep Extension
3 Sets
8-12 Reps
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Safety Bar Squat (Paused)
3 Sets
6-8 Reps
-
3
Hamstring Curl
3 Sets
12-15 Reps
-
4
Leg Extension
3 Sets
12-15 Reps
-
5
Leg Press
3 Sets
8-12 Reps
-
6A
Farmer's Walk (Weighted)
3 Sets
0.5 mins
-
6B
Plank
3 Sets
0.5 mins
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Wide Grip)
3 Sets
6-8 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Chest Fly (Machine)
3 Sets
12-15 Reps
-
5A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
-
5B
Overhead Tricep Extension
3 Sets
12-15 Reps
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
-
4
T-Bar Row
3 Sets
8-12 Reps
-
5
Seated Row (Cable)
3 Sets
12-15 Reps
-
6A
Farmer's Walk (Weighted)
3 Sets
0.5 mins
-
6B
Plank
3 Sets
0.5 mins
-