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70's Big (STAGE 3)

by the don

Program Description

Bigger Fucking Arms.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 08, 2025 06:36
  • Last Edited
    Jun 18, 2025 12:57

Summary

Elevate your strength game with the 70's Big (STAGE 3) program, a focused 4-week plan designed for serious lifters. Training three days a week, you'll tackle compound movements like the Military Press, Squat, and Deadlift, progressively increasing intensity to maximize your gains. Each session combines heavy lifting with targeted accessory work to build muscle and enhance overall performance. Get ready to push your limits and unlock your true potential in the garage gym!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.5%
Triceps
12.8%
Hamstrings
11.4%
Quadriceps
11.1%
Glutes
9.8%
Lats
9.6%
Biceps
6.6%
Chest
5.6%
Front Delts
4.9%
Lower Back
3.6%
Abs
3.5%
Middle Delts
2.3%
Rear Delts
2.3%
Adductors
2.3%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Chin-Up (Weighted)
2
1
AMRAP
AMRAP
RPE 9
RPE 8
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
6A
Bicep Curl (Barbell)
3
10 reps
RPE 8
6B
Hammer Curl
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Chin-Up (Weighted)
2
1
AMRAP
AMRAP
RPE 9
RPE 8
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
6A
Bicep Curl (Barbell)
3
10 reps
RPE 8
6B
Hammer Curl
1
30+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Chin-Up (Weighted)
2
1
AMRAP
AMRAP
RPE 9
RPE 8
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
6A
Bicep Curl (Barbell)
3
10 reps
RPE 8
6B
Hammer Curl
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Chin-Up (Weighted)
2
1
AMRAP
AMRAP
RPE 9
RPE 8
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
6A
Bicep Curl (Barbell)
3
10 reps
RPE 8
6B
Hammer Curl
1
30+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Deadlift (Barbell)
1
1
2
3 reps
3 reps
3 reps
RPE 10
RPE 9
RPE 8
3
Barbell Row
3
5 reps
RPE 9
4
Barbell Row
1
AMRAP
RPE 10
5
Lunge (Dumbbell)
3
8-10 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6B
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
3 reps
RPE 8
RPE 9
2
Deadlift (Barbell)
3
3 reps
85%
3
Barbell Row
3
5 reps
RPE 9
4
Barbell Row
1
AMRAP
RPE 10
5
Lunge (Dumbbell)
3
8-10 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6B
French Press
1
30+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Deadlift (Barbell)
1
1
2
3 reps
3 reps
3 reps
RPE 10
RPE 9
RPE 8
3
Barbell Row
3
5 reps
RPE 9
4
Barbell Row
1
AMRAP
RPE 10
5
Lunge (Dumbbell)
3
8-10 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6B
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
3 reps
RPE 8
RPE 9
2
Deadlift (Barbell)
3
3 reps
85%
3
Barbell Row
3
5 reps
RPE 9
4
Barbell Row
1
AMRAP
RPE 10
5
Lunge (Dumbbell)
3
8-10 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6B
French Press
1
30+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Dip (Bodyweight)
2
15 reps
RPE 9
3
Zercher Squat (Barbell)
1
2
3 reps
3 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
3
5 reps
80%
5
Pull-Up (Weighted)
3
AMRAP
RPE 9
6A
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6B
Face Pull
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Dip (Bodyweight)
2
15 reps
RPE 9
3
Zercher Squat (Barbell)
1
2
3 reps
3 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
3
5 reps
80%
5
Pull-Up (Weighted)
3
AMRAP
RPE 9
6A
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6B
Face Pull
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Dip (Bodyweight)
2
15 reps
RPE 9
3
Zercher Squat (Barbell)
1
2
3 reps
3 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
3
5 reps
80%
5
Pull-Up (Weighted)
3
AMRAP
RPE 9
6A
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6B
Face Pull
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Dip (Bodyweight)
2
15 reps
RPE 9
3
Zercher Squat (Barbell)
1
2
3 reps
3 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
3
5 reps
80%
5
Pull-Up (Weighted)
3
AMRAP
RPE 9
6A
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6B
Face Pull
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Military Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@7
@8
@9
3
Chin-Up (Weighted)
2 Sets
1 Set
AMRAP
AMRAP
@9
@8
4
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
5
Leg Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
6A
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
6B
Hammer Curl
3 Sets
8 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
2
Deadlift (Barbell)
1 Set
1 Set
2 Sets
3 Reps
3 Reps
3 Reps
@10
@9
@8
3
Barbell Row
3 Sets
5 Reps
@9
4
Barbell Row
1 Set
AMRAP
@10
5
Lunge (Dumbbell)
3 Sets
8-10 Reps
@8
6A
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
6B
French Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 3
1
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2
Dip (Bodyweight)
2 Sets
15 Reps
@9
3
Zercher Squat (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
@8
@9
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
80%
5
Pull-Up (Weighted)
3 Sets
AMRAP
@9
6A
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@9.5
6B
Face Pull
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9