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
Jun 18, 2025 10:03

Summary

Unleash your inner strength with the "Big Boy" workout program, a focused 4-week journey designed to help you build muscle and power. Comprising four training days each week, this program emphasizes compound lifts like the bench press and squats, utilizing the Smith machine for stability and safety. You'll tackle supersets that challenge your endurance and strength, ensuring every session pushes your limits. Perfect for those with a garage gym setup, this program will help you achieve serious gains and redefine your physique. Get ready to lift big and feel unstoppable!

Muscle Engagement

Front

Back

MuscleSet

Lats

11.7%

Upper Back

11.7%

Triceps

10.7%

Front Delts

10%

Hamstrings

9.5%

Middle Delts

7.6%

Biceps

7.4%

Quadriceps

7.4%

Glutes

7.1%

Chest

6.9%

Lower Back

5.5%

Abs

2.4%

Adductors

1.3%

Forearms

0.7%

Rear Delts

0.3%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Day 1

Bench Press (Smith Machine)

5 reps

65%

75%

85%

Bench Press (Smith Machine)

AMRAP

75%

65%

55%

Chin-Up (Bodyweight)

AMRAP

RPE 10

Front Raise

6-12 reps

Tricep Rope Push Down (Cable)

6-12 reps

Overhead Tricep Extension (Cable)

6-12 reps

Seated Shoulder Press (Dumbbell)

6-12 reps

Day 1

Bench Press (Smith Machine)

3 reps

70%

80%

90%

Bench Press (Smith Machine)

AMRAP

65%

Chin-Up (Bodyweight)

AMRAP

RPE 10

Overhead Tricep Extension (Cable)

6-12 reps

Seated Shoulder Press (Dumbbell)

6-12 reps

Front Raise

6-12 reps

Tricep Rope Push Down (Cable)

6-12 reps

Day 1

Bench Press (Smith Machine)

5 reps

3 reps

1 reps

75%

85%

95%

Bench Press (Smith Machine)

AMRAP

55%

Chin-Up (Bodyweight)

AMRAP

RPE 10

Overhead Tricep Extension (Cable)

6-12 reps

Seated Shoulder Press (Dumbbell)

6-12 reps

Front Raise

6-12 reps

Tricep Rope Push Down (Cable)

6-12 reps

Day 1

Bench Press (Smith Machine)

5 reps

40%

50%

60%

Bench Press (Smith Machine)

AMRAP

65%

Chin-Up (Bodyweight)

AMRAP

RPE 10

Overhead Tricep Extension (Cable)

6-12 reps

Seated Shoulder Press (Dumbbell)

6-12 reps

Front Raise

6-12 reps

Tricep Rope Push Down (Cable)

6-12 reps

Day 2

Squat (Smith Machine)

5 reps

65%

75%

85%

Squat (Smith Machine)

AMRAP

75%

65%

55%

Pull-Up (Bodyweight)

AMRAP

RPE 10

Bent Over Row (Barbell)

6-12 reps

Leg Curl

6-12 reps

Incline Curl (Dumbbell)

6-12 reps

Good Morning

6-12 reps

Day 2

Squat (Smith Machine)

3 reps

70%

80%

90%

Squat (Smith Machine)

AMRAP

65%

Pull-Up (Bodyweight)

AMRAP

RPE 10

Bent Over Row (Barbell)

6-12 reps

Leg Curl

6-12 reps

Incline Curl (Dumbbell)

6-12 reps

Good Morning

6-12 reps

Day 2

Squat (Smith Machine)

5 reps

3 reps

1 reps

75%

85%

95%

Squat (Smith Machine)

AMRAP

55%

Pull-Up (Bodyweight)

AMRAP

RPE 10

Bent Over Row (Barbell)

6-12 reps

Leg Curl

6-12 reps

Incline Curl (Dumbbell)

6-12 reps

Good Morning

6-12 reps

Day 2

Squat (Smith Machine)

5 reps

40%

50%

60%

Squat (Smith Machine)

AMRAP

65%

Pull-Up (Bodyweight)

AMRAP

RPE 10

Bent Over Row (Barbell)

6-12 reps

Leg Curl

6-12 reps

Incline Curl (Dumbbell)

6-12 reps

Good Morning

6-12 reps

Day 3

Seated Overhead Press (Barbell)

5 reps

65%

75%

85%

Seated Overhead Press (Barbell)

AMRAP

75%

65%

55%

Chin-Up (Bodyweight)

AMRAP

RPE 10

Incline Curl (Dumbbell)

6-12 reps

Incline Bench Press (Dumbbell)

6-12 reps

Close Grip Bench Press (Smith Machine)

6-12 reps

Lateral Raise (Dumbbell)

6-12 reps

Day 3

Seated Overhead Press (Barbell)

3 reps

70%

80%

90%

Seated Overhead Press (Barbell)

AMRAP

65%

Chin-Up (Bodyweight)

AMRAP

RPE 10

Incline Curl (Dumbbell)

6-12 reps

Incline Bench Press (Dumbbell)

6-12 reps

Close Grip Bench Press (Smith Machine)

6-12 reps

Lateral Raise (Dumbbell)

6-12 reps

Day 3

Seated Overhead Press (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Seated Overhead Press (Barbell)

AMRAP

55%

Chin-Up (Bodyweight)

AMRAP

RPE 10

Incline Curl (Dumbbell)

6-12 reps

Incline Bench Press (Dumbbell)

6-12 reps

Close Grip Bench Press (Smith Machine)

6-12 reps

Lateral Raise (Dumbbell)

6-12 reps

Day 3

Seated Overhead Press (Barbell)

5 reps

40%

50%

60%

Seated Overhead Press (Barbell)

AMRAP

65%

Chin-Up (Bodyweight)

AMRAP

RPE 10

Incline Curl (Dumbbell)

6-12 reps

Incline Bench Press (Dumbbell)

6-12 reps

Close Grip Bench Press (Smith Machine)

6-12 reps

Lateral Raise (Dumbbell)

10-12 reps

Day 4

Romanian Deadlift (Barbell)

5 reps

65%

75%

85%

Romanian Deadlift (Barbell)

AMRAP

75%

65%

55%

Pull-Up (Bodyweight)

AMRAP

RPE 10

Leg Extension

6-12 reps

Shrug (Barbell)

6-12 reps

Lat Pulldown

6-12 reps

Front Squat (Barbell)

6-12 reps

75%

Day 4

Romanian Deadlift (Barbell)

3 reps

70%

80%

90%

Romanian Deadlift (Barbell)

AMRAP

65%

Pull-Up (Bodyweight)

AMRAP

RPE 10

Leg Extension

6-12 reps

Shrug (Barbell)

6-12 reps

Lat Pulldown

6-12 reps

Front Squat (Barbell)

6-12 reps

75%

Day 4

Romanian Deadlift (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Romanian Deadlift (Barbell)

AMRAP

55%

Pull-Up (Bodyweight)

AMRAP

RPE 10

Leg Extension

6-12 reps

Shrug (Barbell)

6-12 reps

Lat Pulldown

6-12 reps

Front Squat (Barbell)

6-12 reps

75%

Day 4

Romanian Deadlift (Barbell)

5 reps

40%

50%

60%

Romanian Deadlift (Barbell)

AMRAP

65%

Pull-Up (Bodyweight)

AMRAP

RPE 10

Leg Extension

6-12 reps

Shrug (Barbell)

6-12 reps

Lat Pulldown

6-12 reps

Front Squat (Barbell)

6-12 reps

75%

Day 1

Bench Press (Smith Machine)

1 Set

5 Reps

65%

75%

85%

Bench Press (Smith Machine)

2 Sets

1 Set

AMRAP

75%

65%

55%

Chin-Up (Bodyweight)

5 Sets

AMRAP

@10

Front Raise

4 Sets

6-12 Reps

Tricep Rope Push Down (Cable)

4 Sets

6-12 Reps

Overhead Tricep Extension (Cable)

4 Sets

6-12 Reps

Seated Shoulder Press (Dumbbell)

4 Sets

6-12 Reps

Day 2

Squat (Smith Machine)

1 Set

5 Reps

65%

75%

85%

Squat (Smith Machine)

2 Sets

1 Set

AMRAP

75%

65%

55%

Pull-Up (Bodyweight)

5 Sets

AMRAP

@10

Bent Over Row (Barbell)

4 Sets

6-12 Reps

Leg Curl

4 Sets

6-12 Reps

Incline Curl (Dumbbell)

4 Sets

6-12 Reps

Good Morning

4 Sets

6-12 Reps

Day 3

Seated Overhead Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Seated Overhead Press (Barbell)

2 Sets

1 Set

AMRAP

75%

65%

55%

Chin-Up (Bodyweight)

5 Sets

AMRAP

@10

Incline Curl (Dumbbell)

4 Sets

6-12 Reps

Incline Bench Press (Dumbbell)

4 Sets

6-12 Reps

Close Grip Bench Press (Smith Machine)

4 Sets

6-12 Reps

Lateral Raise (Dumbbell)

4 Sets

6-12 Reps

Day 4

Romanian Deadlift (Barbell)

1 Set

5 Reps

65%

75%

85%

Romanian Deadlift (Barbell)

2 Sets

1 Set

AMRAP

75%

65%

55%

Pull-Up (Bodyweight)

5 Sets

AMRAP

@10

Leg Extension

4 Sets

6-12 Reps

Shrug (Barbell)

4 Sets

6-12 Reps

Lat Pulldown

4 Sets

6-12 Reps

Front Squat (Barbell)

4 Sets

6-12 Reps

75%