Program Description
**Big n Juicy** is an intense 8-week program designed to maximize your muscle gains and strength. With 32 training sessions spread across the weeks, you'll engage in a variety of supersets targeting major muscle groups, ensuring a balanced and effective workout. Each session focuses on compound movements like bench presses, squats, and deadlifts, combined with accessory lifts to sculpt and define your physique. Get ready to push your limits and transform your body with this comprehensive program!
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedJan 19, 2026 08:59
- Last EditedJan 19, 2026 11:56
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.1%
Glutes
10.2%
Hamstrings
10.2%
Triceps
10.2%
Upper Back
10.2%
Front Delts
8.8%
Lats
8.8%
Biceps
7.2%
Chest
6%
Abs
5.8%
Middle Delts
4.2%
Lower Back
2.8%
Forearms
2.1%
Adductors
1.9%
Rear Delts
0.7%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Pull-Up (Bodyweight)
4
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-10 reps
-
2B
Dumbbell Row
3
8-10 reps
-
3A
Bench Press (Dumbbell)
3
10-12 reps
-
3B
Pec Fly (Dumbbell)
3
8-12 reps
-
3C
Bent Over Row (Barbell)
3
10-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Pull-Up (Bodyweight)
4
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-10 reps
-
2B
Dumbbell Row
3
8-10 reps
-
3A
Bench Press (Dumbbell)
3
10-12 reps
-
3B
Pec Fly (Dumbbell)
3
8-12 reps
-
3C
Bent Over Row (Barbell)
3
10-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Pull-Up (Bodyweight)
4
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-10 reps
-
2B
Dumbbell Row
3
8-10 reps
-
3A
Bench Press (Dumbbell)
3
10-12 reps
-
3B
Pec Fly (Dumbbell)
3
8-12 reps
-
3C
Bent Over Row (Barbell)
3
10-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Pull-Up (Bodyweight)
4
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-10 reps
-
2B
Dumbbell Row
3
8-10 reps
-
3A
Bench Press (Dumbbell)
3
10-12 reps
-
3B
Pec Fly (Dumbbell)
3
8-12 reps
-
3C
Bent Over Row (Barbell)
3
10-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Pull-Up (Bodyweight)
4
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-10 reps
-
2B
Dumbbell Row
3
8-10 reps
-
3A
Bench Press (Dumbbell)
3
10-12 reps
-
3B
Pec Fly (Dumbbell)
3
8-12 reps
-
3C
Bent Over Row (Barbell)
3
10-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Pull-Up (Bodyweight)
4
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-10 reps
-
2B
Dumbbell Row
3
8-10 reps
-
3A
Bench Press (Dumbbell)
3
10-12 reps
-
3B
Pec Fly (Dumbbell)
3
8-12 reps
-
3C
Bent Over Row (Barbell)
3
10-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Pull-Up (Bodyweight)
4
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-10 reps
-
2B
Dumbbell Row
3
8-10 reps
-
3A
Bench Press (Dumbbell)
3
10-12 reps
-
3B
Pec Fly (Dumbbell)
3
8-12 reps
-
3C
Bent Over Row (Barbell)
3
10-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Pull-Up (Bodyweight)
4
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-10 reps
-
2B
Dumbbell Row
3
8-10 reps
-
3A
Bench Press (Dumbbell)
3
10-12 reps
-
3B
Pec Fly (Dumbbell)
3
8-12 reps
-
3C
Bent Over Row (Barbell)
3
10-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
4
Ab Wheel
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
4
Ab Wheel
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
4
Ab Wheel
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
4
Ab Wheel
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
4
Ab Wheel
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
4
Ab Wheel
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
4
Ab Wheel
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
4
Ab Wheel
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8-10 reps
-
1B
Bent Over Row (Dumbbell)
3
8-10 reps
-
2A
Arnold Press
3
12-15 reps
-
2B
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8-10 reps
-
1B
Bent Over Row (Dumbbell)
3
8-10 reps
-
2A
Arnold Press
3
12-15 reps
-
2B
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8-10 reps
-
1B
Bent Over Row (Dumbbell)
3
8-10 reps
-
2A
Arnold Press
3
12-15 reps
-
2B
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8-10 reps
-
1B
Bent Over Row (Dumbbell)
3
8-10 reps
-
2A
Arnold Press
3
12-15 reps
-
2B
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8-10 reps
-
1B
Bent Over Row (Dumbbell)
3
8-10 reps
-
2A
Arnold Press
3
12-15 reps
-
2B
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8-10 reps
-
1B
Bent Over Row (Dumbbell)
3
8-10 reps
-
2A
Arnold Press
3
12-15 reps
-
2B
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8-10 reps
-
1B
Bent Over Row (Dumbbell)
3
8-10 reps
-
2A
Arnold Press
3
12-15 reps
-
2B
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8-10 reps
-
1B
Bent Over Row (Dumbbell)
3
8-10 reps
-
2A
Arnold Press
3
12-15 reps
-
2B
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Hack Squat
4
8-10 reps
-
3
Lunge (Barbell)
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Hack Squat
4
8-10 reps
-
3
Lunge (Barbell)
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Hack Squat
4
8-10 reps
-
3
Lunge (Barbell)
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Hack Squat
4
8-10 reps
-
3
Lunge (Barbell)
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Hack Squat
4
8-10 reps
-
3
Lunge (Barbell)
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Hack Squat
4
8-10 reps
-
3
Lunge (Barbell)
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Hack Squat
4
8-10 reps
-
3
Lunge (Barbell)
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Hack Squat
4
8-10 reps
-
3
Lunge (Barbell)
4
8-10 reps
-
Week 1
1 / 8 Weeks
Day 4
1
Deadlift (Barbell)4 Sets
6-8 Reps
-
2
Hack Squat4 Sets
8-10 Reps
-
3
Lunge (Barbell)4 Sets
8-10 Reps
-
Day 3
1A
Overhead Press (Barbell)3 Sets
8-10 Reps
-
1B
Bent Over Row (Dumbbell)3 Sets
8-10 Reps
-
2A
Arnold Press3 Sets
12-15 Reps
-
2B
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
3
Lat Pulldown3 Sets
8-10 Reps
-
4
Seated Row (Cable)3 Sets
8-10 Reps
-
5
Skull Crusher (Barbell)3 Sets
10-12 Reps
-
6
Tricep Pushdown (Cable)3 Sets
8-10 Reps
-
Day 2
1
Squat (Barbell)4 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)4 Sets
10-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)4 Sets
8-10 Reps
-
4
Ab Wheel3 Sets
12-15 Reps
-
Day 1
1A
Bench Press (Barbell)4 Sets
6-8 Reps
-
1B
Pull-Up (Bodyweight)4 Sets
8-12 Reps
-
2A
Incline Bench Press (Barbell)3 Sets
8-10 Reps
-
2B
Dumbbell Row3 Sets
8-10 Reps
-
3A
Bench Press (Dumbbell)3 Sets
10-12 Reps
-
3B
Pec Fly (Dumbbell)3 Sets
8-12 Reps
-
3C
Bent Over Row (Barbell)3 Sets
10-12 Reps
-
4
Bicep Curl (EZ Bar)3 Sets
8-12 Reps
-
5
Incline Curl (Dumbbell)3 Sets
8-12 Reps
-