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Get big in 8 weeks

by Laabidi H.
1 athletes joined

Program Description

**Get Big in 8 Weeks** is a comprehensive 8-week program designed to maximize muscle growth and strength. With 32 training sessions, this program focuses on compound movements and targeted isolation exercises to build muscle across all major muscle groups. Each week, you'll progressively increase intensity, ensuring continuous improvement and adaptation. Whether you're a beginner or an experienced lifter, this plan will challenge you to push your limits and achieve your fitness goals. Get ready to transform your physique and elevate your lifting game!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 26, 2025 03:13
  • Last Edited
    Nov 26, 2025 03:40
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16.4%
Triceps
14.8%
Chest
12.8%
Quadriceps
10%
Biceps
9.6%
Lats
8.2%
Front Delts
7.8%
Calves
7%
Hamstrings
6.4%
Middle Delts
3%
Glutes
1.6%
Forearms
1.2%
Abductors
0.8%
Rear Delts
0.6%
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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
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
15 reps
-
2
Incline Chest Press (Machine)
2
1
6 reps
15 reps
RPE 8
RPE 6.5
3
Chest Fly (Machine)
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Machine)
3
20 reps
RPE 7
6
Tricep Pushdown (Cable)
2
1
8 reps
20 reps
RPE 8
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
15 reps
-
2
Incline Chest Press (Machine)
2
1
6 reps
15 reps
RPE 8
RPE 6.5
3
Chest Fly (Machine)
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Machine)
3
20 reps
RPE 7
6
Tricep Pushdown (Cable)
2
1
8 reps
20 reps
RPE 8
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
15 reps
-
2
Incline Chest Press (Machine)
2
1
6 reps
15 reps
RPE 8
RPE 6.5
3
Chest Fly (Machine)
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Machine)
3
20 reps
RPE 7
6
Tricep Pushdown (Cable)
2
1
8 reps
20 reps
RPE 8
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
15 reps
-
2
Incline Chest Press (Machine)
2
1
6 reps
15 reps
RPE 8
RPE 6.5
3
Chest Fly (Machine)
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Machine)
3
20 reps
RPE 7
6
Tricep Pushdown (Cable)
2
1
8 reps
20 reps
RPE 8
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
15 reps
-
2
Incline Chest Press (Machine)
2
1
6 reps
15 reps
RPE 8
RPE 6.5
3
Chest Fly (Machine)
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Machine)
3
20 reps
RPE 7
6
Tricep Pushdown (Cable)
2
1
8 reps
20 reps
RPE 8
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
15 reps
-
2
Incline Chest Press (Machine)
2
1
6 reps
15 reps
RPE 8
RPE 6.5
3
Chest Fly (Machine)
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Machine)
3
20 reps
RPE 7
6
Tricep Pushdown (Cable)
2
1
8 reps
20 reps
RPE 8
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
15 reps
-
2
Incline Chest Press (Machine)
2
1
6 reps
15 reps
RPE 8
RPE 6.5
3
Chest Fly (Machine)
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Machine)
3
20 reps
RPE 7
6
Tricep Pushdown (Cable)
2
1
8 reps
20 reps
RPE 8
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
15 reps
-
2
Incline Chest Press (Machine)
2
1
6 reps
15 reps
RPE 8
RPE 6.5
3
Chest Fly (Machine)
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Machine)
3
20 reps
RPE 7
6
Tricep Pushdown (Cable)
2
1
8 reps
20 reps
RPE 8
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
2
1
15 reps
8 reps
20 reps
RPE 6.5
RPE 8
RPE 6
2
Shrug (Barbell)
3
3
8 reps
20 reps
RPE 8
RPE 6
3
Shrug (Dumbbell)
3
5 reps
RPE 8.5
4
Seated Calf Raise
3
20 reps
RPE 7.5
5
Standing Calf Raise
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
2
1
15 reps
8 reps
20 reps
RPE 6.5
RPE 8
RPE 6
2
Shrug (Barbell)
3
3
8 reps
20 reps
RPE 8
RPE 6
3
Shrug (Dumbbell)
3
5 reps
RPE 8.5
4
Seated Calf Raise
3
20 reps
RPE 7.5
5
Standing Calf Raise
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
2
1
15 reps
8 reps
20 reps
RPE 6.5
RPE 8
RPE 6
2
Shrug (Barbell)
3
3
8 reps
20 reps
RPE 8
RPE 6
3
Shrug (Dumbbell)
3
5 reps
RPE 8.5
4
Seated Calf Raise
3
20 reps
RPE 7.5
5
Standing Calf Raise
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
2
1
15 reps
8 reps
20 reps
RPE 6.5
RPE 8
RPE 6
2
Shrug (Barbell)
3
3
8 reps
20 reps
RPE 8
RPE 6
3
Shrug (Dumbbell)
3
5 reps
RPE 8.5
4
Seated Calf Raise
3
20 reps
RPE 7.5
5
Standing Calf Raise
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
2
1
15 reps
8 reps
20 reps
RPE 6.5
RPE 8
RPE 6
2
Shrug (Barbell)
3
3
8 reps
20 reps
RPE 8
RPE 6
3
Shrug (Dumbbell)
3
5 reps
RPE 8.5
4
Seated Calf Raise
3
20 reps
RPE 7.5
5
Standing Calf Raise
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
2
1
15 reps
8 reps
20 reps
RPE 6.5
RPE 8
RPE 6
2
Shrug (Barbell)
3
3
8 reps
20 reps
RPE 8
RPE 6
3
Shrug (Dumbbell)
3
5 reps
RPE 8.5
4
Seated Calf Raise
3
20 reps
RPE 7.5
5
Standing Calf Raise
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
2
1
15 reps
8 reps
20 reps
RPE 6.5
RPE 8
RPE 6
2
Shrug (Barbell)
3
3
8 reps
20 reps
RPE 8
RPE 6
3
Shrug (Dumbbell)
3
5 reps
RPE 8.5
4
Seated Calf Raise
3
20 reps
RPE 7.5
5
Standing Calf Raise
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
2
1
15 reps
8 reps
20 reps
RPE 6.5
RPE 8
RPE 6
2
Shrug (Barbell)
3
3
8 reps
20 reps
RPE 8
RPE 6
3
Shrug (Dumbbell)
3
5 reps
RPE 8.5
4
Seated Calf Raise
3
20 reps
RPE 7.5
5
Standing Calf Raise
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Pull-Up (Band)
2
10 reps
RPE 7
4
Lying Tricep Extension (Barbell)
2
1
8 reps
20 reps
RPE 8
RPE 6.5
5
Bicep Curl (Barbell)
2
1
8 reps
20 reps
RPE 8
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Pull-Up (Band)
2
10 reps
RPE 7
4
Lying Tricep Extension (Barbell)
2
1
8 reps
20 reps
RPE 8
RPE 6.5
5
Bicep Curl (Barbell)
2
1
8 reps
20 reps
RPE 8
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Pull-Up (Band)
2
10 reps
RPE 7
4
Lying Tricep Extension (Barbell)
2
1
8 reps
20 reps
RPE 8
RPE 6.5
5
Bicep Curl (Barbell)
2
1
8 reps
20 reps
RPE 8
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Pull-Up (Band)
2
10 reps
RPE 7
4
Lying Tricep Extension (Barbell)
2
1
8 reps
20 reps
RPE 8
RPE 6.5
5
Bicep Curl (Barbell)
2
1
8 reps
20 reps
RPE 8
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Pull-Up (Band)
2
10 reps
RPE 7
4
Lying Tricep Extension (Barbell)
2
1
8 reps
20 reps
RPE 8
RPE 6.5
5
Bicep Curl (Barbell)
2
1
8 reps
20 reps
RPE 8
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Pull-Up (Band)
2
10 reps
RPE 7
4
Lying Tricep Extension (Barbell)
2
1
8 reps
20 reps
RPE 8
RPE 6.5
5
Bicep Curl (Barbell)
2
1
8 reps
20 reps
RPE 8
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Pull-Up (Band)
2
10 reps
RPE 7
4
Lying Tricep Extension (Barbell)
2
1
8 reps
20 reps
RPE 8
RPE 6.5
5
Bicep Curl (Barbell)
2
1
8 reps
20 reps
RPE 8
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Pull-Up (Band)
2
10 reps
RPE 7
4
Lying Tricep Extension (Barbell)
2
1
8 reps
20 reps
RPE 8
RPE 6.5
5
Bicep Curl (Barbell)
2
1
8 reps
20 reps
RPE 8
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 8
2
Leg Curl
2
2
8 reps
20 reps
RPE 8
RPE 6.5
3
Bench Press (Barbell)
4
6 reps
RPE 8
4
Dip (Bodyweight)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 8
2
Leg Curl
2
2
8 reps
20 reps
RPE 8
RPE 6.5
3
Bench Press (Barbell)
4
6 reps
RPE 8
4
Dip (Bodyweight)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 8
2
Leg Curl
2
2
8 reps
20 reps
RPE 8
RPE 6.5
3
Bench Press (Barbell)
4
6 reps
RPE 8
4
Dip (Bodyweight)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 8
2
Leg Curl
2
2
8 reps
20 reps
RPE 8
RPE 6.5
3
Bench Press (Barbell)
4
6 reps
RPE 8
4
Dip (Bodyweight)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 8
2
Leg Curl
2
2
8 reps
20 reps
RPE 8
RPE 6.5
3
Bench Press (Barbell)
4
6 reps
RPE 8
4
Dip (Bodyweight)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 8
2
Leg Curl
2
2
8 reps
20 reps
RPE 8
RPE 6.5
3
Bench Press (Barbell)
4
6 reps
RPE 8
4
Dip (Bodyweight)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 8
2
Leg Curl
2
2
8 reps
20 reps
RPE 8
RPE 6.5
3
Bench Press (Barbell)
4
6 reps
RPE 8
4
Dip (Bodyweight)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 8
2
Leg Curl
2
2
8 reps
20 reps
RPE 8
RPE 6.5
3
Bench Press (Barbell)
4
6 reps
RPE 8
4
Dip (Bodyweight)
3
10 reps
RPE 6.5
Week 1
1 / 8 Weeks
Day 1
1
Push Up
2 Sets
15 Reps
-
2
Incline Chest Press (Machine)
2 Sets
1 Set
6 Reps
15 Reps
@8
@6.5
3
Chest Fly (Machine)
2 Sets
8 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@8
5
Lateral Raise (Machine)
3 Sets
20 Reps
@7
6
Tricep Pushdown (Cable)
2 Sets
1 Set
8 Reps
20 Reps
@8
@6.5
Day 2
1
Leg Extension
3 Sets
2 Sets
1 Set
15 Reps
8 Reps
20 Reps
@6.5
@8
@6
2
Shrug (Barbell)
3 Sets
3 Sets
8 Reps
20 Reps
@8
@6
3
Shrug (Dumbbell)
3 Sets
5 Reps
@8.5
4
Seated Calf Raise
3 Sets
20 Reps
@7.5
5
Standing Calf Raise
4 Sets
8 Reps
@8
Day 3
1
T-Bar Row
4 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Pull-Up (Band)
2 Sets
10 Reps
@7
4
Lying Tricep Extension (Barbell)
2 Sets
1 Set
8 Reps
20 Reps
@8
@6.5
5
Bicep Curl (Barbell)
2 Sets
1 Set
8 Reps
20 Reps
@8
@6.5
Day 4
1
Leg Press
4 Sets
8 Reps
@8
2
Leg Curl
2 Sets
2 Sets
8 Reps
20 Reps
@8
@6.5
3
Bench Press (Barbell)
4 Sets
6 Reps
@8
4
Dip (Bodyweight)
3 Sets
10 Reps
@6.5