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BoostcampPNG

👅 BIG MAN 👅

by TreeGaming Forever

Program Description

This program would benefit from a deload every 7th week Rep schemes go as follows Main lifts 10-12, 8-10, 6-8 Accessories go 15,12,10 12,10,8 10,8,5 Lower the accessories when you lower the main lift, then higher the accessories when you higher the main lift.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 09, 2024 11:31
  • Last Edited
    Jul 09, 2025 11:14

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Cable Crossover
2
12-15 reps
-
4
Lateral Raise (Cable)
2
15 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Bicep Curl (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Cable Crossover
4
12-15 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Bicep Curl (Cable)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press
2
12-15 reps
-
3
Leg Extension
2
15 reps
-
4
Abs Crunch (Weighted)
2
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
6
Bicep Curl (Machine)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
3
15 reps
-
4
Abs Crunch (Weighted)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
4
10-12 reps
-
6
Bicep Curl (Machine)
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
8-10 reps
-
2
Leg Press
4
12-15 reps
-
3
Leg Extension
4
15 reps
-
4
Abs Crunch (Weighted)
4
12 reps
-
5
Rear Delt Fly (Dumbbell)
5
10-12 reps
-
6
Bicep Curl (Machine)
5
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10-12 reps
-
2
Incline Bench Press (Dumbbell)
2
12-15 reps
-
3
Lateral Raise (Cable)
2
15 reps
-
4
Lying Side Lateral Raise
2
12 reps
-
5
Rear Delt Fly (Machine)
2
15 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Lying Side Lateral Raise
3
12 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
12-15 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Lying Side Lateral Raise
4
12 reps
-
5
Rear Delt Fly (Machine)
4
15 reps
-
6
Overhead Tricep Extension (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Bent Over Row (Dumbbell)
2
-
3
Face Pull
2
-
4
Abs Crunch (Weighted)
2
12 reps
-
5
Bicep Curl (Machine)
2
8-12 reps
-
6
Leg Extension
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
-
2
Bent Over Row (Dumbbell)
3
-
3
Face Pull
3
-
4
Abs Crunch (Weighted)
3
12 reps
-
5
Bicep Curl (Machine)
3
8-12 reps
-
6
Leg Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10-12 reps
-
2
Bent Over Row (Dumbbell)
4
-
3
Face Pull
4
-
4
Abs Crunch (Weighted)
4
12 reps
-
5
Bicep Curl (Machine)
4
8-12 reps
-
6
Leg Extension
4
12 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
10-12 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
-
3
Cable Crossover
2 Sets
12-15 Reps
-
4
Lateral Raise (Cable)
2 Sets
15 Reps
-
5
Bicep Curl (Cable)
3 Sets
12 Reps
-
Day 3
1
Overhead Press (Barbell)
3 Sets
10-12 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
12-15 Reps
-
3
Lateral Raise (Cable)
2 Sets
15 Reps
-
4
Lying Side Lateral Raise
2 Sets
12 Reps
-
5
Rear Delt Fly (Machine)
2 Sets
15 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
2
Leg Press
2 Sets
12-15 Reps
-
3
Leg Extension
2 Sets
15 Reps
-
4
Abs Crunch (Weighted)
2 Sets
12 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
-
6
Bicep Curl (Machine)
3 Sets
6-8 Reps
-
Day 4
1
Lat Pulldown
3 Sets
10-12 Reps
-
2
Bent Over Row (Dumbbell)
2 Sets
-
3
Face Pull
2 Sets
-
4
Abs Crunch (Weighted)
2 Sets
12 Reps
-
5
Bicep Curl (Machine)
2 Sets
8-12 Reps
-
6
Leg Extension
2 Sets
12 Reps
-