Program Description
Big muscle
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedAug 06, 2024 08:09
- Last EditedJun 18, 2025 12:07
Summary
Unlock your strength potential with the "Big Strong" program, a comprehensive 6-week journey designed for serious lifters. Committing to six days a week, you'll tackle a variety of barbell exercises, including squats, deadlifts, and overhead presses, all aimed at building muscle and enhancing power. Each workout is meticulously structured to progressively challenge you, ensuring consistent gains while utilizing a garage gym setup. Get ready to elevate your training and transform your physique with this intense, results-driven program!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Deadlift2 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 Squat1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
70%
80%
90%
2
Safety Bar Squat1 Set
AMRAP
90%
3
Safety Bar Squat5 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 Morning2 Sets
1 Set
1 Set
8 Reps
8 Reps
6 Reps
60%
70%
80%
6
Leg Extension4 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 Up5 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