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Big Boy

by Dylan L.
1 athletes joined

Program Description

Get Big and Strong, so you can help grandma throw her car battery in the ocean. Mod 5/3/1 pyramid, all on smith because I'm lame right now and that's all I have access to right now :(

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 23, 2024 03:33
  • Last Edited
    Sep 30, 2024 11:10
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Bench Press (Smith Machine)
2
2
1
AMRAP
AMRAP
AMRAP
75%
65%
55%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
3A
Front Raise
4
6-12 reps
3B
Tricep Rope Push Down (Cable)
4
6-12 reps
4A
Overhead Tricep Extension (Cable)
4
6-12 reps
4B
Seated Shoulder Press (Dumbbell)
4
6-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Bench Press (Smith Machine)
5
AMRAP
65%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
3A
Overhead Tricep Extension (Cable)
4
6-12 reps
3B
Seated Shoulder Press (Dumbbell)
4
6-12 reps
4A
Front Raise
4
6-12 reps
4B
Tricep Rope Push Down (Cable)
4
6-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Bench Press (Smith Machine)
5
AMRAP
55%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
3A
Overhead Tricep Extension (Cable)
4
6-12 reps
3B
Seated Shoulder Press (Dumbbell)
4
6-12 reps
4A
Front Raise
4
6-12 reps
4B
Tricep Rope Push Down (Cable)
4
6-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2A
Bench Press (Smith Machine)
5
AMRAP
65%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
3A
Overhead Tricep Extension (Cable)
4
6-12 reps
3B
Seated Shoulder Press (Dumbbell)
4
6-12 reps
4A
Front Raise
4
6-12 reps
4B
Tricep Rope Push Down (Cable)
4
6-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Squat (Smith Machine)
2
2
1
AMRAP
AMRAP
AMRAP
75%
65%
55%
2B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3A
Bent Over Row (Barbell)
4
6-12 reps
3B
Leg Curl
4
6-12 reps
4A
Incline Curl (Dumbbell)
4
6-12 reps
4B
Good Morning
4
6-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Squat (Smith Machine)
5
AMRAP
65%
2B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3A
Bent Over Row (Barbell)
4
6-12 reps
3B
Leg Curl
4
6-12 reps
4A
Incline Curl (Dumbbell)
4
6-12 reps
4B
Good Morning
4
6-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Squat (Smith Machine)
3
AMRAP
55%
2B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3A
Bent Over Row (Barbell)
4
6-12 reps
3B
Leg Curl
4
6-12 reps
4A
Incline Curl (Dumbbell)
4
6-12 reps
4B
Good Morning
4
6-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2A
Squat (Smith Machine)
5
AMRAP
65%
2B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3A
Bent Over Row (Barbell)
4
6-12 reps
3B
Leg Curl
4
6-12 reps
4A
Incline Curl (Dumbbell)
4
6-12 reps
4B
Good Morning
4
6-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Seated Overhead Press (Barbell)
2
2
1
AMRAP
AMRAP
AMRAP
75%
65%
55%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
3A
Incline Curl (Dumbbell)
4
6-12 reps
3B
Incline Bench Press (Dumbbell)
4
6-12 reps
4A
Close Grip Bench Press (Smith Machine)
4
6-12 reps
4B
Lateral Raise (Dumbbell)
4
6-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Seated Overhead Press (Barbell)
5
AMRAP
65%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
3A
Incline Curl (Dumbbell)
4
6-12 reps
3B
Incline Bench Press (Dumbbell)
4
6-12 reps
4A
Close Grip Bench Press (Smith Machine)
4
6-12 reps
4B
Lateral Raise (Dumbbell)
4
6-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Seated Overhead Press (Barbell)
5
AMRAP
55%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
3A
Incline Curl (Dumbbell)
4
6-12 reps
3B
Incline Bench Press (Dumbbell)
4
6-12 reps
4A
Close Grip Bench Press (Smith Machine)
4
6-12 reps
4B
Lateral Raise (Dumbbell)
4
6-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2A
Seated Overhead Press (Barbell)
5
AMRAP
65%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
3A
Incline Curl (Dumbbell)
4
6-12 reps
3B
Incline Bench Press (Dumbbell)
4
6-12 reps
4A
Close Grip Bench Press (Smith Machine)
4
6-12 reps
4B
Lateral Raise (Dumbbell)
4
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Romanian Deadlift (Barbell)
2
2
1
AMRAP
AMRAP
AMRAP
75%
65%
55%
2B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3A
Leg Extension
4
6-12 reps
3B
Shrug (Barbell)
4
6-12 reps
4A
Lat Pulldown
4
6-12 reps
4B
Front Squat (Barbell)
4
6-12 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Romanian Deadlift (Barbell)
5
AMRAP
65%
2B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3A
Leg Extension
4
6-12 reps
3B
Shrug (Barbell)
4
6-12 reps
4A
Lat Pulldown
4
6-12 reps
4B
Front Squat (Barbell)
4
6-12 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Romanian Deadlift (Barbell)
5
AMRAP
55%
2B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3A
Leg Extension
4
6-12 reps
3B
Shrug (Barbell)
4
6-12 reps
4A
Lat Pulldown
4
6-12 reps
4B
Front Squat (Barbell)
4
6-12 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2A
Romanian Deadlift (Barbell)
5
AMRAP
65%
2B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3A
Leg Extension
4
6-12 reps
3B
Shrug (Barbell)
4
6-12 reps
4A
Lat Pulldown
4
6-12 reps
4B
Front Squat (Barbell)
4
6-12 reps
75%
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2A
Bench Press (Smith Machine)
2 Sets
2 Sets
1 Set
AMRAP
AMRAP
AMRAP
75%
65%
55%
2B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
3A
Front Raise
4 Sets
6-12 Reps
3B
Tricep Rope Push Down (Cable)
4 Sets
6-12 Reps
4A
Overhead Tricep Extension (Cable)
4 Sets
6-12 Reps
4B
Seated Shoulder Press (Dumbbell)
4 Sets
6-12 Reps
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2A
Squat (Smith Machine)
2 Sets
2 Sets
1 Set
AMRAP
AMRAP
AMRAP
75%
65%
55%
2B
Pull-Up (Bodyweight)
5 Sets
AMRAP
@10
3A
Bent Over Row (Barbell)
4 Sets
6-12 Reps
3B
Leg Curl
4 Sets
6-12 Reps
4A
Incline Curl (Dumbbell)
4 Sets
6-12 Reps
4B
Good Morning
4 Sets
6-12 Reps
Day 3
1
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2A
Seated Overhead Press (Barbell)
2 Sets
2 Sets
1 Set
AMRAP
AMRAP
AMRAP
75%
65%
55%
2B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
3A
Incline Curl (Dumbbell)
4 Sets
6-12 Reps
3B
Incline Bench Press (Dumbbell)
4 Sets
6-12 Reps
4A
Close Grip Bench Press (Smith Machine)
4 Sets
6-12 Reps
4B
Lateral Raise (Dumbbell)
4 Sets
6-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2A
Romanian Deadlift (Barbell)
2 Sets
2 Sets
1 Set
AMRAP
AMRAP
AMRAP
75%
65%
55%
2B
Pull-Up (Bodyweight)
5 Sets
AMRAP
@10
3A
Leg Extension
4 Sets
6-12 Reps
3B
Shrug (Barbell)
4 Sets
6-12 Reps
4A
Lat Pulldown
4 Sets
6-12 Reps
4B
Front Squat (Barbell)
4 Sets
6-12 Reps
75%