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Ant big program

by Ant G.

Program Description

42 y.o, 3 years in training. 6'2, 240, long limbs, wide torso, small arms. Bussy life. Squat has great carryover to deadlift, and rows build upper body. so, based on my age and lagging body parts, i chose SQ/Row combination and back off a little bit from fun but very taxing deadlift. Back can handle more than we think and i hit my back hard and often. Benching, arm work and all that happy horses*it is something i hate but there is no way around it. It must be done often with reasonable volume. Intensity may go lower, but frequency is crucial. Chase reps, not weight increase for first 6 weeks.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 16, 2025 12:00
  • Last Edited
    Jun 18, 2025 12:33

Summary

Unleash your strength with the Ant Big Program, a comprehensive 2-week training plan designed for serious lifters. Committing to 6 days a week, you'll tackle a variety of exercises including barbell squats, bench presses, and machine leg presses, focusing on building muscle and enhancing overall fitness. Each session is meticulously crafted to challenge your limits and promote growth, ensuring you maximize your gains in just 14 days. Equip yourself with a full gym and get ready to transform your physique!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2
12 reps
10 reps
8 reps
6 reps
10 reps
50%
60%
70%
80%
70%
2
Good Morning
3
10-15 reps
RPE 7.5
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
12 reps
10 reps
8 reps
6 reps
50%
60%
70%
80%
2
Standing Behind Neck Shoulder Press (Barbell)
5
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
4
Barbell Row
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
10 reps
12 reps
55%
62%
71%
80%
85%
71%
62%
2
Chest Supported Row (Dumbbell)
4
9-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
4A
Lat Pulldown
4
10-12 reps
RPE 7
4B
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
10 reps
12 reps
55%
62%
71%
80%
85%
71%
62%
2A
Lat Pulldown
4
10-12 reps
RPE 7
2B
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
11 reps
9 reps
7 reps
5 reps
60%
72%
77%
83%
2
Barbell Row
2
2
8-12 reps
8-12 reps
RPE 7.5
RPE 8
3
Pull-Up (Weighted)
5
3-6 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7
2
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
70%
77%
84%
3A
Dip (Bodyweight)
4
10 reps
RPE 8
3B
Chin-Up (Bodyweight)
4
5 reps
RPE 8
4A
Tricep Extension (Dumbbell)
5
10 reps
RPE 8
4B
Bicep Curl (Dumbbell)
5
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
4
8 reps
RPE 7.5
2
Walking Lunge
3
10 reps
RPE 8
3
Squat (Barbell)
1
1
5
10 reps
10 reps
3 reps
55%
62%
72%
4
Barbell Row
5
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
58%
2A
Chest Supported Row (Dumbbell)
5
10 reps
RPE 7
2B
Tricep Extension (Dumbbell)
5
10 reps
RPE 8
3A
Lateral Raise (Dumbbell)
6
10 reps
RPE 8
3B
Bicep Curl (Dumbbell)
6
10 reps
RPE 8
Week 1
1 / 2 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
6 Reps
10 Reps
50%
60%
70%
80%
70%
2
Good Morning
3 Sets
10-15 Reps
@7.5
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Back Extension
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
10 Reps
12 Reps
55%
62%
71%
80%
85%
71%
62%
2
Chest Supported Row (Dumbbell)
4 Sets
9-12 Reps
@8
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7.5
4A
Lat Pulldown
4 Sets
10-12 Reps
@7
4B
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
11 Reps
9 Reps
7 Reps
5 Reps
60%
72%
77%
83%
2
Barbell Row
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@7.5
@8
3
Pull-Up (Weighted)
5 Sets
3-6 Reps
@8.5
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@7
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
70%
77%
84%
3A
Dip (Bodyweight)
4 Sets
10 Reps
@8
3B
Chin-Up (Bodyweight)
4 Sets
5 Reps
@8
4A
Tricep Extension (Dumbbell)
5 Sets
10 Reps
@8
4B
Bicep Curl (Dumbbell)
5 Sets
10 Reps
@8
Day 5
1
Glute-Ham Raise
4 Sets
8 Reps
@7.5
2
Walking Lunge
3 Sets
10 Reps
@8
3
Squat (Barbell)
1 Set
1 Set
5 Sets
10 Reps
10 Reps
3 Reps
55%
62%
72%
4
Barbell Row
5 Sets
10 Reps
@8
Day 6
1
Bench Press (Barbell)
5 Sets
10 Reps
58%
2A
Chest Supported Row (Dumbbell)
5 Sets
10 Reps
@7
2B
Tricep Extension (Dumbbell)
5 Sets
10 Reps
@8
3A
Lateral Raise (Dumbbell)
6 Sets
10 Reps
@8
3B
Bicep Curl (Dumbbell)
6 Sets
10 Reps
@8