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70’s Big

by Baron E.

Program Description

Try out the Pen and Paper Strength App 70s big program

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 14, 2025 04:53
  • Last Edited
    Nov 14, 2025 06:11
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.4%
Upper Back
10.3%
Glutes
10%
Chest
9.7%
Hamstrings
8.4%
Lats
8.4%
Triceps
8.4%
Front Delts
7.5%
Biceps
7.5%
Middle Delts
5.3%
Lower Back
3.7%
Rear Delts
3.4%
Abs
3%
Adductors
2.1%
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
Squat (Barbell)
3
3
3
3
10 reps
7 reps
5 reps
3 reps
50%
65%
72%
80%
2A
Romanian Deadlift (Dumbbell)
5
5 reps
RPE 8
2B
Bicep Curl (Dumbbell)
5
5 reps
RPE 8
3
Dead Hang
2
1 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
4
3-5 reps
RPE 9.5
1B
Single Arm Row (Dumbbell)
4
5 reps
RPE 8
2A
Bent Over Row (Barbell)
5
5 reps
RPE 8.5
2B
Under-hand Bent Over Rows
5
5 reps
RPE 8.5
3
21s (EZ Bar)
4
21 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
57%
2
Incline Bench Press (Dumbbell)
5
5 reps
RPE 8.5
3
Bench Press (Barbell)
3
15 reps
50%
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
2
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
50%
52%
54%
56%
58%
60%
62%
64%
66%
2
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 8.5
3
Shrug (Barbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
2-5 reps
RPE 8.5
2A
Standing Pullover (Cable)
3
8 reps
RPE 8.5
2B
Bent Over Row (Dumbbell)
3
8 reps
RPE 8.5
3
Bicep Curl (Barbell)
5
5 reps
RPE 9
4A
Concentration Curl
4
15 reps
RPE 8
4B
Shrug (Dumbbell)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
70%
73%
75%
80%
2
Lunge (Dumbbell)
5
5 reps
RPE 8.5
3
Squat (Barbell)
3
10 reps
52.5%
4
Romanian Deadlift (Dumbbell)
6
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
10 reps
RPE 8
2
Chin-Up (Bodyweight)
4
3-5 reps
RPE 8
3
Under-hand Bent Over Rows
5
5 reps
RPE 8.5
4A
Bicep Curl (Barbell)
5
15 reps
RPE 8.5
4B
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
5
3-5 reps
RPE 8.5
1B
Bent Over Row (Barbell)
5
5 reps
RPE 8.5
2
Single Arm Row (Dumbbell)
3
3
3
10 reps
5 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
3
21s (EZ Bar)
4
21 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
5
10 reps
5 reps
RPE 8
RPE 8
1B
Rear Delt Fly (Dumbbell)
6
10 reps
RPE 8
2
Bench Press (Close Grip)
5
5
10 reps
5 reps
47.5%
60%
3
Lateral Raise (Dumbbell)
10
10 reps
RPE 8
4
JM Press
10
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6
3
2
2
10 reps
7 reps
5 reps
3 reps
7 reps
10 reps
55%
67%
75%
83%
70%
60%
2
Lateral Raise (Dumbbell)
10
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 8.5
3
Squat (Barbell)
4
5 reps
70%
4
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8.5
5A
Lunge (Dumbbell)
4
10 reps
RPE 8.5
5B
Lateral Raise (Dumbbell)
4
20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
2
2
12 reps
10 reps
8 reps
5 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
2A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
2B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
2C
Bicep Curl (Barbell)
3
10 reps
RPE 8
3
Push Up
4
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
3
5 reps
4 reps
3 reps
70%
75%
82.5%
2
Bulgarian Split Squat (Dumbbell)
3
3
10 reps
5 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
5 reps
3 reps
70%
80%
2
Chin-Up (Bodyweight)
10
3-5 reps
RPE 9.5
3
Dumbbell Row
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
3
3
3 reps
2 reps
1 reps
5 reps
75%
85%
92%
75%
2A
Standing Pullover (Cable)
5
5 reps
RPE 8.5
2B
Single Arm Row (Dumbbell)
5
5 reps
RPE 8.5
3
Bicep Curl (Barbell)
3
3
3
15 reps
10 reps
5 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
3
4 reps
3 reps
2 reps
75%
85%
90%
2
Chin-Up (Bodyweight)
10
3-5 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
5
5 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
10 reps
55%
1B
Kettlebell Swing
10
10 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
8
5 reps
RPE 8.5
3
Rear Delt Fly (Dumbbell)
8
15 reps
RPE 8
4
Skull Crusher (Barbell)
5
25 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4
2
2
8 reps
6 reps
4 reps
2 reps
6 reps
60%
70%
80%
85%
73%
2
Romanian Deadlift (Dumbbell)
10
10 reps
RPE 8
3
Bicep Curl (Barbell)
5
5 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
4
2
2
2
10 reps
7 reps
5 reps
3 reps
5 reps
7 reps
10 reps
57%
70%
75%
85%
80%
72%
62%
2
Overhead Tricep Extension (Cable)
6
15 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
3 Sets
3 Sets
3 Sets
10 Reps
7 Reps
5 Reps
3 Reps
50%
65%
72%
80%
2A
Romanian Deadlift (Dumbbell)
5 Sets
5 Reps
@8
2B
Bicep Curl (Dumbbell)
5 Sets
5 Reps
@8
3
Dead Hang
2 Sets
1 Reps
@9.5
Day 2
1
Chin-Up (Bodyweight)
6 Sets
2-5 Reps
@8.5
2A
Standing Pullover (Cable)
3 Sets
8 Reps
@8.5
2B
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@8.5
3
Bicep Curl (Barbell)
5 Sets
5 Reps
@9
4A
Concentration Curl
4 Sets
15 Reps
@8
4B
Shrug (Dumbbell)
4 Sets
15 Reps
@8
Day 3
1A
Incline Bench Press (Dumbbell)
1 Set
5 Sets
10 Reps
5 Reps
@8
@8
1B
Rear Delt Fly (Dumbbell)
6 Sets
10 Reps
@8
2
Bench Press (Close Grip)
5 Sets
5 Sets
10 Reps
5 Reps
47.5%
60%
3
Lateral Raise (Dumbbell)
10 Sets
10 Reps
@8
4
JM Press
10 Sets
10 Reps
@7.5
Day 4
1
Deadlift (Barbell)
3 Sets
3 Sets
3 Sets
5 Reps
4 Reps
3 Reps
70%
75%
82.5%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
3 Sets
10 Reps
5 Reps
@8
@8
Day 5
1A
Bench Press (Barbell)
10 Sets
10 Reps
55%
1B
Kettlebell Swing
10 Sets
10 Reps
@7.5
2
Incline Bench Press (Dumbbell)
8 Sets
5 Reps
@8.5
3
Rear Delt Fly (Dumbbell)
8 Sets
15 Reps
@8
4
Skull Crusher (Barbell)
5 Sets
25 Reps
@8.5