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BIG MISSES BIG MUSCLE PROGRAM

by Carrick J.
1 athletes joined

Program Description

FULL BODY EVERY DAY

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 14, 2026 11:47
  • Last Edited
    Feb 17, 2026 02:19
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.5%
Front Delts
12%
Biceps
9.5%
Quadriceps
9%
Upper Back
8.5%
Hamstrings
8.5%
Abs
8.5%
Lats
7%
Glutes
7%
Chest
6%
Middle Delts
4.5%
Lower Back
2.5%
Adductors
2%
Forearms
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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)
3
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
5
Goblet Squat
3
10 reps
-
6
Hamstring Curl
3
10 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Hanging Leg Raise
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
5
Goblet Squat
3
10 reps
-
6
Hamstring Curl
3
10 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Hanging Leg Raise
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
5
Goblet Squat
3
10 reps
-
6
Hamstring Curl
3
10 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Hanging Leg Raise
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
5
Goblet Squat
3
10 reps
-
6
Hamstring Curl
3
10 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Hanging Leg Raise
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
5
Goblet Squat
3
10 reps
-
6
Hamstring Curl
3
10 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Hanging Leg Raise
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
5
Goblet Squat
3
10 reps
-
6
Hamstring Curl
3
10 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Alternating Dumbbell Curl
3
10 reps
-
4
Tricep Kickback
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Deadlift (Barbell)
1
1
5 reps
3 reps
-
-
7
Front Raise
3
10 reps
-
8
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Alternating Dumbbell Curl
3
10 reps
-
4
Tricep Kickback
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Deadlift (Barbell)
1
1
5 reps
3 reps
-
-
7
Front Raise
3
10 reps
-
8
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Alternating Dumbbell Curl
3
10 reps
-
4
Tricep Kickback
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Deadlift (Barbell)
1
1
5 reps
3 reps
-
-
7
Front Raise
3
10 reps
-
8
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Alternating Dumbbell Curl
3
10 reps
-
4
Tricep Kickback
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Deadlift (Barbell)
1
1
5 reps
3 reps
-
-
7
Front Raise
3
10 reps
-
8
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Alternating Dumbbell Curl
3
10 reps
-
4
Tricep Kickback
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Deadlift (Barbell)
1
1
5 reps
3 reps
-
-
7
Front Raise
3
10 reps
-
8
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Alternating Dumbbell Curl
3
10 reps
-
4
Tricep Kickback
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Deadlift (Barbell)
1
1
5 reps
3 reps
-
-
7
Front Raise
3
10 reps
-
8
Hanging Leg Raise
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
5
Goblet Squat
3
10 reps
-
6
Hamstring Curl
3
10 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Hanging Leg Raise
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
5
Goblet Squat
3
10 reps
-
6
Hamstring Curl
3
10 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Hanging Leg Raise
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
5
Goblet Squat
3
10 reps
-
6
Hamstring Curl
3
10 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Hanging Leg Raise
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
5
Goblet Squat
3
10 reps
-
6
Hamstring Curl
3
10 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Hanging Leg Raise
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
5
Goblet Squat
3
10 reps
-
6
Hamstring Curl
3
10 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Hanging Leg Raise
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
5
Goblet Squat
3
10 reps
-
6
Hamstring Curl
3
10 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Hanging Leg Raise
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Alternating Dumbbell Curl
3
10 reps
-
4
Tricep Kickback
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Deadlift (Barbell)
1
1
5 reps
3 reps
-
-
7
Front Raise
3
10 reps
-
8
Hanging Leg Raise
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Alternating Dumbbell Curl
3
10 reps
-
4
Tricep Kickback
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Deadlift (Barbell)
1
1
5 reps
3 reps
-
-
7
Front Raise
3
10 reps
-
8
Hanging Leg Raise
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Alternating Dumbbell Curl
3
10 reps
-
4
Tricep Kickback
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Deadlift (Barbell)
1
1
5 reps
3 reps
-
-
7
Front Raise
3
10 reps
-
8
Hanging Leg Raise
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Alternating Dumbbell Curl
3
10 reps
-
4
Tricep Kickback
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Deadlift (Barbell)
1
1
5 reps
3 reps
-
-
7
Front Raise
3
10 reps
-
8
Hanging Leg Raise
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Alternating Dumbbell Curl
3
10 reps
-
4
Tricep Kickback
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Deadlift (Barbell)
1
1
5 reps
3 reps
-
-
7
Front Raise
3
10 reps
-
8
Hanging Leg Raise
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Alternating Dumbbell Curl
3
10 reps
-
4
Tricep Kickback
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Deadlift (Barbell)
1
1
5 reps
3 reps
-
-
7
Front Raise
3
10 reps
-
8
Hanging Leg Raise
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
AMRAP
-
2
Walking Lunge
1
AMRAP
-
3
Military Press (Barbell)
3
10 reps
-
4
Pull-Up (Bodyweight)
1
AMRAP
-
5
Pull-Up (Assisted)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
AMRAP
-
2
Walking Lunge
1
AMRAP
-
3
Military Press (Barbell)
3
10 reps
-
4
Pull-Up (Bodyweight)
1
AMRAP
-
5
Pull-Up (Assisted)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
AMRAP
-
2
Walking Lunge
1
AMRAP
-
3
Military Press (Barbell)
3
10 reps
-
4
Pull-Up (Bodyweight)
1
AMRAP
-
5
Pull-Up (Assisted)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
AMRAP
-
2
Walking Lunge
1
AMRAP
-
3
Military Press (Barbell)
3
10 reps
-
4
Pull-Up (Bodyweight)
1
AMRAP
-
5
Pull-Up (Assisted)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
AMRAP
-
2
Walking Lunge
1
AMRAP
-
3
Military Press (Barbell)
3
10 reps
-
4
Pull-Up (Bodyweight)
1
AMRAP
-
5
Pull-Up (Assisted)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
AMRAP
-
2
Walking Lunge
1
AMRAP
-
3
Military Press (Barbell)
3
10 reps
-
4
Pull-Up (Bodyweight)
1
AMRAP
-
5
Pull-Up (Assisted)
1
AMRAP
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Goblet Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8
Hanging Leg Raise
1 Set
1 Set
20 Reps
20 Reps
-
-
Day 2
1
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Tricep Kickback
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Deadlift (Barbell)
1 Set
1 Set
5 Reps
3 Reps
-
-
7
Front Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8
Hanging Leg Raise
1 Set
1 Set
20 Reps
20 Reps
-
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Goblet Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8
Hanging Leg Raise
1 Set
1 Set
20 Reps
20 Reps
-
-
Day 4
1
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Tricep Kickback
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Deadlift (Barbell)
1 Set
1 Set
5 Reps
3 Reps
-
-
7
Front Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8
Hanging Leg Raise
1 Set
1 Set
20 Reps
20 Reps
-
-
Day 5
1
Walking Lunge (Dumbbell)
1 Set
AMRAP
-
2
Walking Lunge
1 Set
AMRAP
-
3
Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Pull-Up (Bodyweight)
1 Set
AMRAP
-
5
Pull-Up (Assisted)
1 Set
AMRAP
-