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BoostcampPNG

Big strong

by Tom H.
2 athletes joined

Program Description

Big muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 06, 2024 08:09
  • Last Edited
    Sep 25, 2024 06:49
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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
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
5
3 reps
85%
4
Sling Shot Bench Press (Barbell)
4
5 reps
85%
5
Dip (Weighted)
4
AMRAP
RPE 10
6
Shoulder Press (Machine)
4
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
65%
75%
85%
85%
2
Bench Press (Barbell)
5
1 reps
95%
3
Sling Shot Bench Press (Barbell)
4
3 reps
90%
4
Dip (Weighted)
4
AMRAP
RPE 10
5
Shoulder Press (Machine)
4
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
5
3 reps
85%
4
Sling Shot Bench Press (Barbell)
4
4 reps
87%
5
Dip (Weighted)
4
AMRAP
RPE 10
6
Shoulder Press (Machine)
4
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Bench Press (Barbell)
1
AMRAP
92%
3
Bench Press (Barbell)
5
3 reps
87%
4
Sling Shot Bench Press (Barbell)
4
3 reps
90%
5
Dip (Weighted)
4
AMRAP
RPE 10
6
Shoulder Press (Machine)
4
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
5
2 reps
90%
4
Sling Shot Bench Press (Barbell)
4
4 reps
90%
5
Dip (Weighted)
4
AMRAP
RPE 10
6
Shoulder Press (Machine)
4
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Bench Press (Barbell)
1
AMRAP
97%
3
Bench Press (Barbell)
5
3 reps
92%
4
Sling Shot Bench Press (Barbell)
4
5 reps
90%
5
Dip (Weighted)
4
AMRAP
RPE 10
6
Shoulder Press (Machine)
4
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Squat (Barbell)
1
AMRAP
90%
3
Squat (Barbell)
5
3 reps
85%
4
Stiff Leg Deadlift
2
1
1
8 reps
8 reps
6 reps
60%
70%
80%
5
Front Squat (Barbell)
2
1
1
8 reps
8 reps
6 reps
60%
70%
80%
6
Abs Crunch (Machine)
3
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
65%
75%
85%
85%
2
Squat (Barbell)
5
1 reps
95%
3
Stiff Leg Deadlift
2
1
1
8 reps
8 reps
6 reps
65%
75%
85%
4
Front Squat (Barbell)
2
1
1
8 reps
8 reps
6 reps
65%
75%
85%
5
Abs Crunch (Machine)
3
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Squat (Barbell)
1
AMRAP
90%
3
Squat (Barbell)
5
3 reps
85%
4
Stiff Leg Deadlift
2
1
1
8 reps
8 reps
6 reps
67%
77%
87%
5
Front Squat (Barbell)
2
1
1
8 reps
8 reps
6 reps
67%
77%
87%
6
Abs Crunch (Machine)
3
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Squat (Barbell)
1
AMRAP
92%
3
Squat (Barbell)
5
3 reps
87%
4
Stiff Leg Deadlift
2
1
1
8 reps
8 reps
6 reps
70%
80%
90%
5
Front Squat (Barbell)
2
1
1
8 reps
8 reps
6 reps
70%
80%
90%
6
Abs Crunch (Machine)
3
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Squat (Barbell)
1
AMRAP
95%
3
Squat (Barbell)
5
2 reps
90%
4
Stiff Leg Deadlift
2
1
1
8 reps
8 reps
6 reps
72%
82%
92%
5
Front Squat (Barbell)
2
1
1
8 reps
8 reps
6 reps
72%
82%
92%
6
Abs Crunch (Machine)
3
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Squat (Barbell)
1
AMRAP
97%
3
Squat (Barbell)
5
3 reps
92%
4
Stiff Leg Deadlift
2
1
1
8 reps
8 reps
6 reps
75%
85%
95%
5
Front Squat (Barbell)
2
1
1
8 reps
8 reps
6 reps
75%
85%
95%
6
Abs Crunch (Machine)
3
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Overhead Press (Barbell)
1
AMRAP
90%
3
Overhead Press (Barbell)
5
3 reps
85%
4
Pull-Up (Weighted)
5
5 reps
RPE 9
5
Push Up (Weighted)
5
20 reps
RPE 9
6
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
7
Bicep Curl (Barbell)
1
3
5-10 reps
5-10 reps
RPE 9
RPE 9
8
Bicep Curl (Machine)
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
65%
75%
85%
85%
2
Overhead Press (Barbell)
5
1 reps
95%
3
Pull-Up (Weighted)
5
AMRAP
RPE 9
4
Push Up (Weighted)
5
AMRAP
RPE 9
5
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
6
Bicep Curl (Barbell)
1
3
5-10 reps
5-10 reps
RPE 9
RPE 9
7
Bicep Curl (Machine)
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Overhead Press (Barbell)
1
AMRAP
90%
3
Overhead Press (Barbell)
5
3 reps
85%
4
Pull-Up (Weighted)
5
5 reps
RPE 9
5
Push Up (Weighted)
5
20 reps
RPE 9
6
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
7
Bicep Curl (Barbell)
1
3
5-10 reps
5-10 reps
RPE 9
RPE 9
8
Bicep Curl (Machine)
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Overhead Press (Barbell)
1
AMRAP
92%
3
Overhead Press (Barbell)
5
3 reps
87%
4
Pull-Up (Weighted)
5
5 reps
RPE 9
5
Push Up (Weighted)
5
20 reps
RPE 9
6
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
7
Bicep Curl (Barbell)
1
3
5-10 reps
5-10 reps
RPE 9
RPE 9
8
Bicep Curl (Machine)
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Overhead Press (Barbell)
1
AMRAP
95%
3
Overhead Press (Barbell)
5
2 reps
90%
4
Pull-Up (Weighted)
5
5 reps
RPE 9
5
Push Up (Weighted)
5
20 reps
RPE 9
6
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
7
Bicep Curl (Barbell)
1
3
5-10 reps
5-10 reps
RPE 9
RPE 9
8
Bicep Curl (Machine)
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Overhead Press (Barbell)
1
AMRAP
97%
3
Overhead Press (Barbell)
5
3 reps
90%
4
Pull-Up (Weighted)
5
5 reps
RPE 9
5
Push Up (Weighted)
5
20 reps
RPE 9
6
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
7
Bicep Curl (Barbell)
1
3
5-10 reps
5-10 reps
RPE 9
RPE 9
8
Bicep Curl (Machine)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Deadlift (Barbell)
5
3 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
65%
75%
85%
85%
2
Deadlift (Barbell)
5
1 reps
95%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Deadlift (Barbell)
5
3 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Deadlift (Barbell)
1
AMRAP
92%
3
Deadlift (Barbell)
5
3 reps
87%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
5
2 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Deadlift (Barbell)
1
AMRAP
97%
3
Deadlift (Barbell)
5
3 reps
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Bench Press (Barbell)
1
AMRAP
80%
3
Bench Press (Barbell)
4
8 reps
75%
4
Legs Up Bench Press (Barbell)
4
8 reps
60%
5
Overhead Press (Dumbbell)
4
8-12 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9.5
7
Push Up
5
AMRAP
RPE 9.5
8
Pull-Up (Bodyweight)
5
AMRAP
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Bench Press (Barbell)
1
AMRAP
80%
3
Bench Press (Barbell)
4
7 reps
77%
4
Legs Up Bench Press (Barbell)
4
8 reps
62%
5
Overhead Press (Dumbbell)
4
8-12 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9.5
7
Push Up
5
AMRAP
RPE 9.5
8
Pull-Up (Bodyweight)
5
AMRAP
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
4
6 reps
80%
4
Legs Up Bench Press (Barbell)
4
8 reps
65%
5
Overhead Press (Dumbbell)
4
8-12 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9.5
7
Push Up
5
AMRAP
RPE 9.5
8
Pull-Up (Bodyweight)
5
AMRAP
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
4
5 reps
82%
4
Legs Up Bench Press (Barbell)
4
8 reps
67%
5
Overhead Press (Dumbbell)
4
8-12 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9.5
7
Push Up
5
AMRAP
RPE 9.5
8
Pull-Up (Bodyweight)
5
AMRAP
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
4
4 reps
85%
4
Legs Up Bench Press (Barbell)
4
8 reps
70%
5
Overhead Press (Dumbbell)
4
8-12 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9.5
7
Push Up
5
AMRAP
RPE 9.5
8
Pull-Up (Bodyweight)
5
AMRAP
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
4
3 reps
87%
4
Legs Up Bench Press (Barbell)
4
8 reps
72%
5
Overhead Press (Dumbbell)
4
8-12 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9.5
7
Push Up
5
AMRAP
RPE 9.5
8
Pull-Up (Bodyweight)
5
AMRAP
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Safety Bar Squat
1
AMRAP
90%
3
Safety Bar Squat
5
3 reps
85%
4
Bulgarian Split Squat (Barbell)
2
1
1
8 reps
8 reps
6 reps
60%
70%
80%
5
Good Morning
2
1
1
8 reps
8 reps
6 reps
60%
70%
80%
6
Leg Extension
4
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
5 reps
3 reps
1 reps
5 reps
65%
75%
85%
85%
2
Safety Bar Squat
5
1 reps
95%
3
Bulgarian Split Squat (Barbell)
2
1
1
8 reps
8 reps
6 reps
65%
75%
85%
4
Good Morning
2
1
1
8 reps
8 reps
6 reps
65%
75%
85%
5
Leg Extension
4
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Safety Bar Squat
1
AMRAP
90%
3
Safety Bar Squat
5
3 reps
85%
4
Bulgarian Split Squat (Barbell)
2
1
1
8 reps
8 reps
6 reps
67%
77%
87%
5
Good Morning
2
1
1
8 reps
8 reps
6 reps
67%
77%
87%
6
Leg Extension
4
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Safety Bar Squat
1
AMRAP
92%
3
Safety Bar Squat
5
3 reps
87%
4
Bulgarian Split Squat (Barbell)
2
1
1
8 reps
8 reps
6 reps
70%
80%
90%
5
Good Morning
2
1
1
8 reps
8 reps
6 reps
70%
80%
90%
6
Leg Extension
4
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Safety Bar Squat
1
AMRAP
95%
3
Safety Bar Squat
5
2 reps
90%
4
Bulgarian Split Squat (Barbell)
2
1
1
8 reps
8 reps
6 reps
72%
82%
92%
5
Good Morning
2
1
1
8 reps
8 reps
6 reps
72%
82%
92%
6
Leg Extension
4
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Safety Bar Squat
1
AMRAP
97%
3
Safety Bar Squat
5
3 reps
90%
4
Bulgarian Split Squat (Barbell)
2
1
1
8 reps
8 reps
6 reps
75%
85%
95%
5
Good Morning
2
1
1
8 reps
8 reps
6 reps
75%
85%
95%
6
Leg Extension
4
10-15 reps
RPE 10
Week 1
1 / 6 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
70%
80%
90%
2
Squat (Barbell)
1 Set
AMRAP
90%
3
Squat (Barbell)
5 Sets
3 Reps
85%
4
Stiff Leg Deadlift
2 Sets
1 Set
1 Set
8 Reps
8 Reps
6 Reps
60%
70%
80%
5
Front Squat (Barbell)
2 Sets
1 Set
1 Set
8 Reps
8 Reps
6 Reps
60%
70%
80%
6
Abs Crunch (Machine)
3 Sets
AMRAP
@9.5
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
70%
80%
90%
2
Overhead Press (Barbell)
1 Set
AMRAP
90%
3
Overhead Press (Barbell)
5 Sets
3 Reps
85%
4
Pull-Up (Weighted)
5 Sets
5 Reps
@9
5
Push Up (Weighted)
5 Sets
20 Reps
@9
6
Chest Supported Row (Machine)
4 Sets
8-12 Reps
@9
7
Bicep Curl (Barbell)
1 Set
3 Sets
5-10 Reps
5-10 Reps
@9
@9
8
Bicep Curl (Machine)
4 Sets
8-12 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
70%
80%
90%
2
Deadlift (Barbell)
1 Set
AMRAP
90%
3
Deadlift (Barbell)
5 Sets
3 Reps
85%
Day 6
1
Safety Bar Squat
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
70%
80%
90%
2
Safety Bar Squat
1 Set
AMRAP
90%
3
Safety Bar Squat
5 Sets
3 Reps
85%
4
Bulgarian Split Squat (Barbell)
2 Sets
1 Set
1 Set
8 Reps
8 Reps
6 Reps
60%
70%
80%
5
Good Morning
2 Sets
1 Set
1 Set
8 Reps
8 Reps
6 Reps
60%
70%
80%
6
Leg Extension
4 Sets
10-15 Reps
@10
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
70%
80%
90%
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Bench Press (Barbell)
4 Sets
8 Reps
75%
4
Legs Up Bench Press (Barbell)
4 Sets
8 Reps
60%
5
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
@9.5
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@9.5
7
Push Up
5 Sets
AMRAP
@9.5
8
Pull-Up (Bodyweight)
5 Sets
AMRAP
@9.5
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
70%
80%
90%
2
Bench Press (Barbell)
1 Set
AMRAP
90%
3
Bench Press (Barbell)
5 Sets
3 Reps
85%
4
Sling Shot Bench Press (Barbell)
4 Sets
5 Reps
85%
5
Dip (Weighted)
4 Sets
AMRAP
@10
6
Shoulder Press (Machine)
4 Sets
6-10 Reps
@9