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BIG SLUA FB-FB

by Luke K.
1 athletes joined

Program Description

Be a big slua with more rest

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 18, 2024 07:31
  • Last Edited
    Jun 18, 2025 11:01

Summary

Unlock your strength with the BIG SLUA FB-FB program, a focused 4-week training plan designed for serious lifters. This program targets your upper body with a balanced mix of chest, biceps, back, and triceps workouts, ensuring maximum muscle engagement and growth. With four training days each week, you'll tackle a variety of exercises, including barbell bench presses and cable chest flies, all aimed at pushing your limits. Equip yourself with a full gym and get ready to elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.2%
Upper Back
11.3%
Chest
10.8%
Front Delts
8.6%
Hamstrings
7.3%
Biceps
7.1%
Quadriceps
6.7%
Glutes
5.9%
Lats
5.5%
Middle Delts
5.3%
Calves
4.6%
Rear Delts
4.5%
Abductors
2.7%
Lower Back
1.8%
Forearms
1.5%
Abs
1.4%
Adductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Push Up
3
8-12 reps
RPE 8
2
Bench Press (Barbell)
4
6-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
1
8-12 reps
12-15 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-12 reps
RPE 8
2
Bench Press (Barbell)
4
6-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
1
8-12 reps
12-15 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-12 reps
RPE 8
2
Bench Press (Barbell)
4
6-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
1
8-12 reps
12-15 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-12 reps
RPE 8
2
Bench Press (Barbell)
4
6-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
1
8-12 reps
12-15 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
8-12 reps
RPE 8
2
High Row
4
8-12 reps
RPE 8
3
Rear Delt Fly (Cable)
4
8-12 reps
RPE 8
4
Shrug (Dumbbell)
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Standing Calf Raise
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
8-12 reps
RPE 8
2
High Row
4
8-12 reps
RPE 8
3
Rear Delt Fly (Cable)
4
8-12 reps
RPE 8
4
Shrug (Dumbbell)
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Standing Calf Raise
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
8-12 reps
RPE 8
2
High Row
4
8-12 reps
RPE 8
3
Rear Delt Fly (Cable)
4
8-12 reps
RPE 8
4
Shrug (Dumbbell)
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Standing Calf Raise
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
8-12 reps
RPE 8
2
High Row
4
8-12 reps
RPE 8
3
Rear Delt Fly (Cable)
4
8-12 reps
RPE 8
4
Shrug (Dumbbell)
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Standing Calf Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
8-12 reps
RPE 8
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
5
Squat (Barbell)
4
8-12 reps
RPE 8
6
Leg Press
4
8-12 reps
RPE 8
7
Leg Extension
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
8-12 reps
RPE 8
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
5
Squat (Barbell)
4
8-12 reps
RPE 8
6
Leg Press
4
8-12 reps
RPE 8
7
Leg Extension
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
8-12 reps
RPE 8
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
5
Squat (Barbell)
4
8-12 reps
RPE 8
6
Leg Press
4
8-12 reps
RPE 8
7
Leg Extension
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
8-12 reps
RPE 8
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
5
Squat (Barbell)
4
8-12 reps
RPE 8
6
Leg Press
4
8-12 reps
RPE 8
7
Leg Extension
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8
2
Lying Leg Curl
4
8-12 reps
RPE 8
3
Hip Abductor (Machine)
4
8-12 reps
RPE 8
4
Standing Calf Raise
5
8-12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 8
6
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
7
Tricep Kickback
4
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8
2
Lying Leg Curl
4
8-12 reps
RPE 8
3
Hip Abductor (Machine)
4
8-12 reps
RPE 8
4
Standing Calf Raise
5
8-12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 8
6
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
7
Tricep Kickback
4
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8
2
Lying Leg Curl
4
8-12 reps
RPE 8
3
Hip Abductor (Machine)
4
8-12 reps
RPE 8
4
Standing Calf Raise
5
8-12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 8
6
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
7
Tricep Kickback
4
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8
2
Lying Leg Curl
4
8-12 reps
RPE 8
3
Hip Abductor (Machine)
4
8-12 reps
RPE 8
4
Standing Calf Raise
5
8-12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 8
6
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
7
Tricep Kickback
4
AMRAP
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Push Up
3 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
4 Sets
6-10 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
4
Chest Fly (Cable)
3 Sets
8-12 Reps
@8
5
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
@8
6
Hammer Curl
3 Sets
8-12 Reps
@8
7
Preacher Curl (EZ Bar)
3 Sets
1 Set
8-12 Reps
12-15 Reps
@8
@8
Day 2
1
Single Arm Iso Row
4 Sets
8-12 Reps
@8
2
High Row
4 Sets
8-12 Reps
@8
3
Rear Delt Fly (Cable)
4 Sets
8-12 Reps
@8
4
Shrug (Dumbbell)
3 Sets
8-12 Reps
@8
5
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
7
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8
8
Standing Calf Raise
3 Sets
AMRAP
@9
Day 3
1
Shoulder Press (Plate Loaded)
4 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Cable)
4 Sets
8-12 Reps
@8
4
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@8
5
Squat (Barbell)
4 Sets
8-12 Reps
@8
6
Leg Press
4 Sets
8-12 Reps
@8
7
Leg Extension
3 Sets
8-12 Reps
@8
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@8
2
Lying Leg Curl
4 Sets
8-12 Reps
@8
3
Hip Abductor (Machine)
4 Sets
8-12 Reps
@8
4
Standing Calf Raise
5 Sets
8-12 Reps
@8
5
Rear Delt Fly (Cable)
3 Sets
8-12 Reps
@8
6
Chest Supported Row (Machine)
4 Sets
8-12 Reps
@8
7
Tricep Kickback
4 Sets
AMRAP
@8