Big Dog Training
Ultimate big dog training
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 5 reps | 80% |
| 2 | Squat (Barbell) | 2 | 8 reps | 70% |
| 3 | Overhead Press (Barbell) | 3 | 8 reps | 70% |
| 4 | Chest Supported Row (Dumbbell) | 3 | 8–15 reps | — |
| 5 | Hamstring Curl | 3 | 8–15 reps | — |
| Superset | ||||
| 6A | Hammer Curl | 3 | 10–20 reps | — |
| 6B | Lateral Raise (Dumbbell) | 3 | 10–20 reps | — |
| 7 | Hanging Leg Raise | 3 | 20–50 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 4 reps | 80% |
| 2 | Bench Press (Barbell) | 1 | 3 reps | 87.5% |
| 3 | Bench Press (Paused) | 2 | 10 reps | 67.5% |
| 4 | Single Leg Press | 3 | 6–12 reps | — |
| 5 | Pull-Up (Weighted) | 3 | 10–15 reps | — |
| 6 | Face Pull | 3 | 8–20 reps | — |
| 7 | Plank (Weighted) | 2 | AMRAP | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 4 reps | 80% |
| 2 | Pin Squat | 2 | 5 reps | 60% |
| 3 | Dip (Weighted) | 2 | AMRAP | — |
| 4 | Single Arm Shoulder Press | 3 | 6–12 reps | — |
| 5 | Seated Wide-Grip Row (Cable) | 3 | 10–15 reps | — |
| 6 | Bicep Curl (EZ Bar) | 3 | 6–12 reps | — |
| 7 | Hip Abductor (Machine) | 3 | 10–20 reps | — |
| 8 | Cable Crunch | 3 | 10–30 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 2 | 3 reps | 75% |
| 2 | Block Pull (Barbell) | 1 | 8 reps | 60% |
| 1 | 8 reps | 70% | ||
| 3 | Bench Press (Paused) | 3 | 5 reps | 75% |
| 4 | Lat Pulldown | 3 | 10–15 reps | — |
| 5 | Hamstring Curl | 3 | 6–15 reps | — |
| 6 | Leg Extension | 3 | 6–15 reps | — |
| 7 | Decline Sit Up (Weighted) | 3 | 12–30 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Skull Crusher (Barbell) | 3 | 10–15 reps |
| 1B | Bicep Curl (EZ Bar) | 3 | 10–15 reps |
| 2 | Behind The Back Curl | 3 | 10–15 reps |
| 3 | Tricep Pushdown (Cable) | 3 | 10–15 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | 10–20 reps |
| 5 | Neck Curl | 2 | AMRAP |
| 6 | Wrist Curls | 3 | AMRAP |
| 7 | Reverse Bicep Curl (EZ Bar) | 2 | AMRAP |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Big Dog Training is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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 90 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 Dog Training 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Big Dog Training 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
