Ant big program
Spread this program over two weeks. Rest days are completly on your choice. 8 sesions over two week is enough. This is 12-13 week program for intermediates
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 12 reps | 50% |
| 1 | 10 reps | 60% | ||
| 1 | 8 reps | 70% | ||
| 1 | 6 reps | 80% | ||
| 2 | 10 reps | 70% | ||
| 2 | Good Morning | 3 | 10–15 reps | @7.5 |
| 3 | Leg Press | 1 | 12 reps | — |
| 1 | 10 reps | — | ||
| 1 | 8 reps | — | ||
| 4 | Back Extension | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 12 reps | 55% |
| 1 | 10 reps | 62% | ||
| 1 | 8 reps | 71% | ||
| 1 | 6 reps | 80% | ||
| 2 | 5 reps | 85% | ||
| 1 | 10 reps | 71% | ||
| 1 | 12 reps | 62% | ||
| 2 | Chest Supported Row (Dumbbell) | 4 | 9–12 reps | @8 |
| 3 | Incline Bench Press (Dumbbell) | 4 | 10 reps | @7.5 |
| Superset | ||||
| 4A | Lat Pulldown | 4 | 10–12 reps | @7 |
| 4B | Tricep Rope Push Down (Cable) | 4 | 10–12 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 11 reps | 60% |
| 1 | 9 reps | 72% | ||
| 1 | 7 reps | 77% | ||
| 1 | 5 reps | 83% | ||
| 2 | Barbell Row | 2 | 8–12 reps | @7.5 |
| 2 | 8–12 reps | @8 | ||
| 3 | Pull-Up (Weighted) | 5 | 3–6 reps | @8.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | 8 reps | @7 |
| 2 | Overhead Press (Barbell) | 1 | 6–8 reps | 70% |
| 1 | 6–8 reps | 77% | ||
| 1 | 6–8 reps | 84% | ||
| Superset | ||||
| 3A | Dip (Bodyweight) | 4 | 10 reps | @8 |
| 3B | Chin-Up (Bodyweight) | 4 | 5 reps | @8 |
| Superset | ||||
| 4A | Tricep Extension (Dumbbell) | 5 | 10 reps | @8 |
| 4B | Bicep Curl (Dumbbell) | 5 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Glute-Ham Raise | 4 | 8 reps | @7.5 |
| 2 | Walking Lunge | 3 | 10 reps | @8 |
| 3 | Squat (Barbell) | 1 | 10 reps | 55% |
| 1 | 10 reps | 62% | ||
| 5 | 3 reps | 72% | ||
| 4 | Barbell Row | 5 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 10 reps | 58% |
| Superset | ||||
| 2A | Chest Supported Row (Dumbbell) | 5 | 10 reps | @7 |
| 2B | Tricep Extension (Dumbbell) | 5 | 10 reps | @8 |
| Superset | ||||
| 3A | Lateral Raise (Dumbbell) | 6 | 10 reps | @8 |
| 3B | Bicep Curl (Dumbbell) | 6 | 10 reps | @8 |
Weeks 2–2 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Ant big program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 2 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Ant big program is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 2 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Ant big program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
