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BoostcampPNG

Bigger leaner stronger plus cardio

by Bishop
14 athletes joined

Program Description

This plan is designed to build muscle, get lean, and improve cardiovascular capacity and realistic!!. It should be completed within 1hour. Keep the exercises strict form, with a controlled tempo of 2 seconds down and 2 seconds up no additional exercises needed we don’t want to burn out. Outside of the gym, ensure you get the correct amount of sleep and aim for 10,000 steps a day. If you drink keep it minimal and once a week lay off the cigarettes eat clean and portion control. every couple of days treat your self to a 1 snack of your choice.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 30, 2025 09:10
  • Last Edited
    Jul 14, 2025 08:35

Summary

Transform your physique with the **Bigger Leaner Stronger Plus Cardio** program, a comprehensive 10-week journey designed for serious lifters. Commit to four days a week of targeted strength training paired with effective cardio sessions, including runs and high-intensity workouts. Each session focuses on building muscle while enhancing your cardiovascular fitness, ensuring a balanced approach to strength and endurance. Get ready to elevate your training and achieve the results you've always wanted!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Bench Press (Barbell)
3
6 reps
85%
3
Incline Bench Press (Barbell)
3
6 reps
85%
4
Dip (Bodyweight)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
65%
6
Leg Raise (Captain's Chair)
2
25 reps
-
7
Abs Crunch (Weighted)
2
25 reps
-
8
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Bench Press (Barbell)
3
6 reps
85%
3
Incline Bench Press (Barbell)
3
6 reps
85%
4
Dip (Bodyweight)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
65%
6
Leg Raise (Captain's Chair)
2
25 reps
-
7
Abs Crunch (Weighted)
2
25 reps
-
8
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Bench Press (Barbell)
3
6 reps
85%
3
Incline Bench Press (Barbell)
3
6 reps
85%
4
Dip (Bodyweight)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
65%
6
Leg Raise (Captain's Chair)
2
25 reps
-
7
Abs Crunch (Weighted)
2
25 reps
-
8
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Bench Press (Barbell)
3
6 reps
85%
3
Incline Bench Press (Barbell)
3
6 reps
85%
4
Dip (Bodyweight)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
65%
6
Leg Raise (Captain's Chair)
2
25 reps
-
7
Abs Crunch (Weighted)
2
25 reps
-
8
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Bench Press (Barbell)
3
6 reps
85%
3
Incline Bench Press (Barbell)
3
6 reps
85%
4
Dip (Bodyweight)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
65%
6
Leg Raise (Captain's Chair)
2
25 reps
-
7
Abs Crunch (Weighted)
2
25 reps
-
8
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Bench Press (Barbell)
3
6 reps
95%
3
Incline Bench Press (Barbell)
3
6 reps
95%
4
Dip (Bodyweight)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
80%
6
Leg Raise (Captain's Chair)
2
50 reps
-
7
Abs Crunch (Weighted)
2
50 reps
-
8
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Bench Press (Barbell)
3
6 reps
95%
3
Incline Bench Press (Barbell)
3
6 reps
95%
4
Dip (Bodyweight)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
80%
6
Leg Raise (Captain's Chair)
2
50 reps
-
7
Abs Crunch (Weighted)
2
50 reps
-
8
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Bench Press (Barbell)
3
6 reps
95%
3
Incline Bench Press (Barbell)
3
6 reps
95%
4
Dip (Bodyweight)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
80%
6
Leg Raise (Captain's Chair)
2
50 reps
-
7
Abs Crunch (Weighted)
2
50 reps
-
8
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Bench Press (Barbell)
3
6 reps
95%
3
Incline Bench Press (Barbell)
3
6 reps
95%
4
Dip (Bodyweight)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
80%
6
Leg Raise (Captain's Chair)
2
50 reps
-
7
Abs Crunch (Weighted)
2
50 reps
-
8
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Bench Press (Barbell)
3
6 reps
95%
3
Incline Bench Press (Barbell)
3
6 reps
95%
4
Dip (Bodyweight)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
80%
6
Leg Raise (Captain's Chair)
2
50 reps
-
7
Abs Crunch (Weighted)
2
50 reps
-
8
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Romanian Deadlift (Barbell)
3
6 reps
85%
3
Bicep Curl (Barbell)
3
6 reps
85%
4
Lat Pulldown
3
6 reps
85%
5
Lat Pulldown (Close Grip)
3
6 reps
85%
6
Leg Raise (Captain's Chair)
2
25 reps
-
7
Sit Up
2
25 reps
-
8
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Romanian Deadlift (Barbell)
3
6 reps
85%
3
Bicep Curl (Barbell)
3
6 reps
85%
4
Lat Pulldown
3
6 reps
85%
5
Lat Pulldown (Close Grip)
3
6 reps
85%
6
Leg Raise (Captain's Chair)
2
25 reps
-
7
Sit Up
2
25 reps
-
8
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Romanian Deadlift (Barbell)
3
6 reps
85%
3
Bicep Curl (Barbell)
3
6 reps
85%
4
Lat Pulldown
3
6 reps
85%
5
Lat Pulldown (Close Grip)
3
6 reps
85%
6
Leg Raise (Captain's Chair)
2
25 reps
-
7
Sit Up
2
25 reps
-
8
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Romanian Deadlift (Barbell)
3
6 reps
85%
3
Bicep Curl (Barbell)
3
6 reps
85%
4
Lat Pulldown
3
6 reps
85%
5
Lat Pulldown (Close Grip)
3
6 reps
85%
6
Leg Raise (Captain's Chair)
2
25 reps
-
7
Sit Up
2
25 reps
-
8
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Romanian Deadlift (Barbell)
3
6 reps
85%
3
Bicep Curl (Barbell)
3
6 reps
85%
4
Lat Pulldown
3
6 reps
85%
5
Lat Pulldown (Close Grip)
3
6 reps
85%
6
Leg Raise (Captain's Chair)
2
25 reps
-
7
Sit Up
2
25 reps
-
8
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Romanian Deadlift (Barbell)
3
6 reps
95%
3
Bicep Curl (Barbell)
3
6 reps
95%
4
Lat Pulldown
3
6 reps
95%
5
Lat Pulldown (Close Grip)
3
6 reps
95%
6
Leg Raise (Captain's Chair)
2
25 reps
-
7
Sit Up
2
25 reps
-
8
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Romanian Deadlift (Barbell)
3
6 reps
95%
3
Bicep Curl (Barbell)
3
6 reps
95%
4
Lat Pulldown
3
6 reps
95%
5
Lat Pulldown (Close Grip)
3
6 reps
95%
6
Leg Raise (Captain's Chair)
2
25 reps
-
7
Sit Up
2
25 reps
-
8
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Romanian Deadlift (Barbell)
3
6 reps
95%
3
Bicep Curl (Barbell)
3
6 reps
95%
4
Lat Pulldown
3
6 reps
95%
5
Lat Pulldown (Close Grip)
3
6 reps
95%
6
Leg Raise (Captain's Chair)
2
25 reps
-
7
Sit Up
2
25 reps
-
8
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Romanian Deadlift (Barbell)
3
6 reps
95%
3
Bicep Curl (Barbell)
3
6 reps
95%
4
Lat Pulldown
3
6 reps
95%
5
Lat Pulldown (Close Grip)
3
6 reps
95%
6
Leg Raise (Captain's Chair)
2
25 reps
-
7
Sit Up
2
25 reps
-
8
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Romanian Deadlift (Barbell)
3
6 reps
95%
3
Bicep Curl (Barbell)
3
6 reps
95%
4
Lat Pulldown
3
6 reps
95%
5
Lat Pulldown (Close Grip)
3
6 reps
95%
6
Leg Raise (Captain's Chair)
2
25 reps
-
7
Sit Up
2
25 reps
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Romanian Deadlift (Barbell)
3
6 reps
85%
3
Overhead Press (Barbell)
3
6 reps
85%
4
Lateral Raise (Dumbbell)
3
6 reps
85%
5
Rear Delt Fly (Dumbbell)
3
6 reps
85%
6
Lying Leg Raise
2
25 reps
-
7
Hanging Leg Raise
1
25 reps
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Romanian Deadlift (Barbell)
3
6 reps
85%
3
Overhead Press (Barbell)
3
6 reps
85%
4
Lateral Raise (Dumbbell)
3
6 reps
85%
5
Rear Delt Fly (Dumbbell)
3
6 reps
85%
6
Lying Leg Raise
2
25 reps
-
7
Hanging Leg Raise
1
25 reps
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Romanian Deadlift (Barbell)
3
6 reps
85%
3
Overhead Press (Barbell)
3
6 reps
85%
4
Lateral Raise (Dumbbell)
3
6 reps
85%
5
Rear Delt Fly (Dumbbell)
3
6 reps
85%
6
Lying Leg Raise
2
25 reps
-
7
Hanging Leg Raise
1
25 reps
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Romanian Deadlift (Barbell)
3
6 reps
85%
3
Overhead Press (Barbell)
3
6 reps
85%
4
Lateral Raise (Dumbbell)
3
6 reps
85%
5
Rear Delt Fly (Dumbbell)
3
6 reps
85%
6
Lying Leg Raise
2
25 reps
-
7
Hanging Leg Raise
1
25 reps
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Romanian Deadlift (Barbell)
3
6 reps
85%
3
Overhead Press (Barbell)
3
6 reps
85%
4
Lateral Raise (Dumbbell)
3
6 reps
85%
5
Rear Delt Fly (Dumbbell)
3
6 reps
85%
6
Lying Leg Raise
2
25 reps
-
7
Hanging Leg Raise
1
25 reps
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Romanian Deadlift (Barbell)
3
6 reps
95%
3
Overhead Press (Barbell)
3
6 reps
95%
4
Lateral Raise (Dumbbell)
3
6 reps
95%
5
Rear Delt Fly (Dumbbell)
3
6 reps
95%
6
Lying Leg Raise
2
50 reps
-
7
Hanging Leg Raise
2
50 reps
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Romanian Deadlift (Barbell)
3
6 reps
95%
3
Overhead Press (Barbell)
3
6 reps
95%
4
Lateral Raise (Dumbbell)
3
6 reps
95%
5
Rear Delt Fly (Dumbbell)
3
6 reps
95%
6
Lying Leg Raise
2
50 reps
-
7
Hanging Leg Raise
2
50 reps
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Romanian Deadlift (Barbell)
3
6 reps
95%
3
Overhead Press (Barbell)
3
6 reps
95%
4
Lateral Raise (Dumbbell)
3
6 reps
95%
5
Rear Delt Fly (Dumbbell)
3
6 reps
95%
6
Lying Leg Raise
2
50 reps
-
7
Hanging Leg Raise
2
50 reps
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Romanian Deadlift (Barbell)
3
6 reps
95%
3
Overhead Press (Barbell)
3
6 reps
95%
4
Lateral Raise (Dumbbell)
3
6 reps
95%
5
Rear Delt Fly (Dumbbell)
3
6 reps
95%
6
Lying Leg Raise
2
50 reps
-
7
Hanging Leg Raise
2
50 reps
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Romanian Deadlift (Barbell)
3
6 reps
95%
3
Overhead Press (Barbell)
3
6 reps
95%
4
Lateral Raise (Dumbbell)
3
6 reps
95%
5
Rear Delt Fly (Dumbbell)
3
6 reps
95%
6
Lying Leg Raise
2
50 reps
-
7
Hanging Leg Raise
2
50 reps
-
8
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Squat (Barbell)
3
6 reps
85%
3
Leg Extension
3
6 reps
85%
4
Calf Raise (Machine)
3
25 reps
85%
5
Romanian Deadlift (Barbell)
3
6 reps
85%
6
Abs Crunch (Weighted)
3
25 reps
50%
7
Leg Raise (Captain's Chair)
3
25 reps
-
8
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Squat (Barbell)
3
6 reps
85%
3
Leg Extension
3
6 reps
85%
4
Calf Raise (Machine)
3
25 reps
85%
5
Romanian Deadlift (Barbell)
3
6 reps
85%
6
Abs Crunch (Weighted)
3
25 reps
50%
7
Leg Raise (Captain's Chair)
3
25 reps
-
8
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Squat (Barbell)
3
6 reps
85%
3
Leg Extension
3
6 reps
85%
4
Calf Raise (Machine)
3
25 reps
85%
5
Romanian Deadlift (Barbell)
3
6 reps
85%
6
Abs Crunch (Weighted)
3
25 reps
50%
7
Leg Raise (Captain's Chair)
3
25 reps
-
8
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Squat (Barbell)
3
6 reps
85%
3
Leg Extension
3
6 reps
85%
4
Calf Raise (Machine)
3
25 reps
85%
5
Romanian Deadlift (Barbell)
3
6 reps
85%
6
Abs Crunch (Weighted)
3
25 reps
50%
7
Leg Raise (Captain's Chair)
3
25 reps
-
8
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Squat (Barbell)
3
6 reps
85%
3
Leg Extension
3
6 reps
85%
4
Calf Raise (Machine)
3
25 reps
85%
5
Romanian Deadlift (Barbell)
3
6 reps
85%
6
Abs Crunch (Weighted)
3
25 reps
50%
7
Leg Raise (Captain's Chair)
3
25 reps
-
8
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Squat (Barbell)
3
6 reps
95%
3
Leg Extension
3
6 reps
95%
4
Calf Raise (Machine)
3
25 reps
95%
5
Romanian Deadlift (Barbell)
3
6 reps
95%
6
Abs Crunch (Weighted)
3
25 reps
70%
7
Leg Raise (Captain's Chair)
3
50 reps
-
8
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Squat (Barbell)
3
6 reps
95%
3
Leg Extension
3
6 reps
95%
4
Calf Raise (Machine)
3
25 reps
95%
5
Romanian Deadlift (Barbell)
3
6 reps
95%
6
Abs Crunch (Weighted)
3
25 reps
70%
7
Leg Raise (Captain's Chair)
3
50 reps
-
8
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Squat (Barbell)
3
6 reps
95%
3
Leg Extension
3
6 reps
95%
4
Calf Raise (Machine)
3
25 reps
95%
5
Romanian Deadlift (Barbell)
3
6 reps
95%
6
Abs Crunch (Weighted)
3
25 reps
70%
7
Leg Raise (Captain's Chair)
3
50 reps
-
8
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Squat (Barbell)
3
6 reps
95%
3
Leg Extension
3
6 reps
95%
4
Calf Raise (Machine)
3
25 reps
95%
5
Romanian Deadlift (Barbell)
3
6 reps
95%
6
Abs Crunch (Weighted)
3
25 reps
70%
7
Leg Raise (Captain's Chair)
3
50 reps
-
8
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Squat (Barbell)
3
6 reps
95%
3
Leg Extension
3
6 reps
95%
4
Calf Raise (Machine)
3
25 reps
95%
5
Romanian Deadlift (Barbell)
3
6 reps
95%
6
Abs Crunch (Weighted)
3
25 reps
70%
7
Leg Raise (Captain's Chair)
3
50 reps
-
8
Run
1
-
Week 1
1 / 10 Weeks
Day 1
1
Run
1 Set
-
2
Bench Press (Barbell)
3 Sets
6 Reps
85%
3
Incline Bench Press (Barbell)
3 Sets
6 Reps
85%
4
Dip (Bodyweight)
3 Sets
8 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
65%
6
Leg Raise (Captain's Chair)
2 Sets
25 Reps
-
7
Abs Crunch (Weighted)
2 Sets
25 Reps
-
8
Run
1 Set
-
Day 2
1
Run
1 Set
-
2
Romanian Deadlift (Barbell)
3 Sets
6 Reps
85%
3
Bicep Curl (Barbell)
3 Sets
6 Reps
85%
4
Lat Pulldown
3 Sets
6 Reps
85%
5
Lat Pulldown (Close Grip)
3 Sets
6 Reps
85%
6
Leg Raise (Captain's Chair)
2 Sets
25 Reps
-
7
Sit Up
2 Sets
25 Reps
-
8
Run
1 Set
-
Day 3
1
Run
1 Set
-
2
Romanian Deadlift (Barbell)
3 Sets
6 Reps
85%
3
Overhead Press (Barbell)
3 Sets
6 Reps
85%
4
Lateral Raise (Dumbbell)
3 Sets
6 Reps
85%
5
Rear Delt Fly (Dumbbell)
3 Sets
6 Reps
85%
6
Lying Leg Raise
2 Sets
25 Reps
-
7
Hanging Leg Raise
1 Set
25 Reps
-
8
Run
1 Set
-
Day 4
1
Run
1 Set
-
2
Squat (Barbell)
3 Sets
6 Reps
85%
3
Leg Extension
3 Sets
6 Reps
85%
4
Calf Raise (Machine)
3 Sets
25 Reps
85%
5
Romanian Deadlift (Barbell)
3 Sets
6 Reps
85%
6
Abs Crunch (Weighted)
3 Sets
25 Reps
50%
7
Leg Raise (Captain's Chair)
3 Sets
25 Reps
-
8
Run
1 Set
-