BIG SLUA FB-FB
4 Days a week Front Back Front Back
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Push Up | 3 | 8–12 reps | @8 |
| 2 | Bench Press (Barbell) | 4 | 6–10 reps | @8 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @8 |
| 4 | Chest Fly (Cable) | 3 | 8–12 reps | @8 |
| 5 | Bicep Curl (EZ Bar) | 3 | 6–10 reps | @8 |
| 6 | Hammer Curl | 3 | 8–12 reps | @8 |
| 7 | Preacher Curl (EZ Bar) | 3 | 8–12 reps | @8 |
| 1 | 12–15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Single Arm Iso Row | 4 | 8–12 reps | @8 |
| 2 | High Row | 4 | 8–12 reps | @8 |
| 3 | Rear Delt Fly (Cable) | 4 | 8–12 reps | @8 |
| 4 | Shrug (Dumbbell) | 3 | 8–12 reps | @8 |
| 5 | Skull Crusher (Barbell) | 3 | 8–12 reps | @8 |
| 6 | Tricep Pushdown (Cable) | 3 | 8–12 reps | @8 |
| 7 | Overhead Tricep Extension (Cable) | 3 | 8–12 reps | @8 |
| 8 | Standing Calf Raise | 3 | AMRAP | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shoulder Press (Plate Loaded) | 4 | 8–12 reps | @8 |
| 2 | Bench Press (Barbell) | 3 | 8–12 reps | @8 |
| 3 | Lateral Raise (Cable) | 4 | 8–12 reps | @8 |
| 4 | Incline Chest Press (Machine) | 3 | 8–12 reps | @8 |
| 5 | Squat (Barbell) | 4 | 8–12 reps | @8 |
| 6 | Leg Press | 4 | 8–12 reps | @8 |
| 7 | Leg Extension | 3 | 8–12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 4 | 8–12 reps | @8 |
| 2 | Lying Leg Curl | 4 | 8–12 reps | @8 |
| 3 | Hip Abductor (Machine) | 4 | 8–12 reps | @8 |
| 4 | Standing Calf Raise | 5 | 8–12 reps | @8 |
| 5 | Rear Delt Fly (Cable) | 3 | 8–12 reps | @8 |
| 6 | Chest Supported Row (Machine) | 4 | 8–12 reps | @8 |
| 7 | Tricep Kickback | 4 | AMRAP | @8 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, BIG SLUA FB-FB is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
BIG SLUA FB-FB is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
BIG SLUA FB-FB is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
