IntermediateFree

DirectedbyD lll - Big and strong

Build size and strength while mainly focusing on compound, isolated movements.

D M.· Oct 2025

2athletes running this program

iOS & Android

Overview

Length

8 weeks

Days / week

5 days

Level

Intermediate

Goal

Women's, Muscle

Equipment

Full Gym

Session length

60 min

A strength training program that focuses on building strength and muscle mass by gradually increasing the weight lifted over time.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

12.9%

Upper Back

11.6%

Front Delts

10.5%

Chest

10.2%

Biceps

9.4%

Lats

Quadriceps

Middle Delts

6.6%

Glutes

5.5%

Hamstrings

4.7%

Abs

4.1%

Adductors

1.9%

Rear Delts

1.7%

Abductors

1.7%

Forearms

1.4%

Calves

1.4%

Lower Back

0.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Wide Grip Pull-Up	3	8–12 reps	@8
2	Deadlift (Barbell)	1	5–8 reps	@6.5
		1	5–8 reps	@7.5
		1	5–8 reps	@8.5
3	Pendlay Row	1	5–8 reps	@6.5
		1	5–8 reps	@7.5
		1	5–8 reps	@8.5
4	Lat Pulldown	1	5–8 reps	@6.5
		1	5–8 reps	@7.5
		1	5–8 reps	@8.5
5	Seated Row (Cable)	1	5–8 reps	@6.5
		1	5–8 reps	@7.5
		1	5–8 reps	@8.5
6	High Row	1	5–8 reps	@6.5
		1	5–8 reps	@7.5
		1	5–8 reps	@8.5
7	Single Arm Iso Row	1	5–8 reps	@6.5
		1	5–8 reps	@7.5
		1	5–8 reps	@8.5
8	Face Pull	1	8–12 reps	@6.5
		1	8–12 reps	@7.5
		1	8–12 reps	@8.5

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	5–8 reps	@6.5
		1	5–8 reps	@7.5
		1	5–8 reps	@8.5
2	Belt Squat	1	5–8 reps	@6.5
		1	5–8 reps	@7.5
		1	5–8 reps	@8.5
3	Leg Press (45 Degrees)	1	8–12 reps	@6.5
		1	8–12 reps	@7.5
		1	8–12 reps	@8.5
4	Bulgarian Split Squat (Dumbbell)	1	8–12 reps	@6.5
		1	8–12 reps	@7.5
		1	8–12 reps	@8.5
5	Seated Calf Raise	1	10–20 reps	@6.5
		1	10–20 reps	@7.5
		1	10–20 reps	@8.5
6	Leg Curl	1	5–8 reps	@6.5
		1	5–8 reps	@7.5
		1	5–8 reps	@8.5
7	Leg Extension	1	5–8 reps	@6.5
		1	5–8 reps	@7.5
		1	5–8 reps	@8.5
8	Hip Adductor (Machine)	1	8–12 reps	@6.5
		1	8–12 reps	@7.5
		1	8–12 reps	@8.5
9	Hip Abductor (Machine)	1	8–12 reps	@6.5
		1	8–12 reps	@7.5
		1	8–12 reps	@8.5

#	Exercise	Sets	Reps	Load
1	Lateral Raise (Machine)	1	8–12 reps	@6.5
		1	8–12 reps	@7.5
		1	8–12 reps	@8.5
2	Arnold Press	1	8–12 reps	@6.5
		1	8–12 reps	@7.5
		1	8–12 reps	@8.5
3	Shoulder Press (Machine)	1	5–8 reps	@6.5
		1	5–8 reps	@7.5
		1	5–8 reps	@8.5
4	Upright Row (Barbell)	1	5–8 reps	@6.5
		1	5–8 reps	@7.5
		1	5–8 reps	@8.5
5	Front Raise	1	8–12 reps	@6.5
		1	8–12 reps	@8.5
		1	8–12 reps	@7.5
6	Lateral Raise (Cable)	1	8–12 reps	@6.5
		1	8–12 reps	@7.5
		1	8–12 reps	@8.5
7	Shrug (Trap Bar)	1	8–12 reps	@6.5
		1	8–12 reps	@7.5
		1	8–12 reps	@8.5

#	Exercise	Sets	Reps	Load
1	Bicep Curl (EZ Bar)	1	8–12 reps	@6.5
		1	8–12 reps	@7.5
		1	8–12 reps	@8.5
2	Hammer Curl	1	8–12 reps	@6.5
		1	8–12 reps	@7.5
		1	8–12 reps	@8.5
3	Reverse Bicep Curl (EZ Bar)	1	8–12 reps	@6.5
		1	8–12 reps	@7.5
		1	8–12 reps	@8.5
4	Incline Curl (Dumbbell)	1	8–12 reps	@6.5
		1	8–12 reps	@7.5
		1	8–12 reps	@8.5
5	V-Handle Tricep Pushdown (Cable)	1	8–12 reps	@6.5
		1	8–12 reps	@7.5
		1	8–12 reps	@8.5
6	Tricep Pushdown (Cable)	1	8–12 reps	@6.5
		1	8–12 reps	@7.5
		1	8–12 reps	@8.5
7	Tricep Rope Push Down (Cable)	1	8–12 reps	@6.5
		1	8–12 reps	@7.5
		1	8–12 reps	@8.5
8	Tricep Extension (Cable)	1	8–12 reps	@6.5
		1	8–12 reps	@7.5
		1	8–12 reps	@8.5
9	Bicep Curl (Cable)	1	10–20 reps	@6.5
		1	10–20 reps	@7
		1	10–20 reps	@7.5
10	Knee Raise (Captain's Chair)	3	10–15 reps	@7
11	Russian Twist (Dumbbell)	3	10–20 reps	@7

#	Exercise	Sets	Reps	Load
1	Dip (Bodyweight)	3	8–12 reps	@8
2	Bench Press (Barbell)	1	5–8 reps	@6.5
		1	5–8 reps	@7.5
		1	5–8 reps	@8.5
3	Incline Bench Press (Barbell)	1	5–8 reps	@6.5
		1	5–8 reps	@7.5
		1	5–8 reps	@8.5
4	Chest Press (Machine)	1	5–8 reps	@6.5
		1	5–8 reps	@7.5
		1	5–8 reps	@8.5
5	Incline Chest Press (Machine)	1	5–8 reps	@6.5
		1	5–8 reps	@7.5
		1	5–8 reps	@8.5
6	Decline Bench Press (Barbell)	1	5–8 reps	@6.5
		1	5–8 reps	@7.5
		1	5–8 reps	@8.5
7	Dumbbell Bench Pullover	1	5–8 reps	@6.5
		1	5–8 reps	@7.5
		1	5–8 reps	@8.5
8	Chest Fly (Dumbbell)	1	5–8 reps	@6.5
		1	5–8 reps	@7.5
		1	5–8 reps	@8.5

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, DirectedbyD lll - Big and strong is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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.

DirectedbyD lll - Big and strong is structured around 5 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

DirectedbyD lll - Big and strong 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

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android