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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.
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.4%
Middle Delts
10.8%
Biceps
10.5%
Upper Back
10%
Chest
9.9%
Triceps
8.6%
Rear Delts
8.5%
Quadriceps
7.4%
Abs
6.4%
Lats
4.9%
Hamstrings
4.4%
Glutes
2.7%
Lower Back
2.4%
Forearms
1.7%
Abductors
0.5%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
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
-