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BoostcampPNG

Bigger Chungus

by Chris Cordeiro
1 athletes joined

Program Description

This is for all you's fools out there that want to be able to sleep sitting up because your traps have literally trapped your head into an immobile state. This is my own program based off of strongman training, exercise selection from Christian Thibodaux, and using progression similar to Bullmastiffs for the main lifts. I've switched to more vertical focused lifts here in order to fill the wide expanse of flat space that sits between two comically out of place rear delt walls. 3 waves, each main lift's progress is based on your amrap performance on your last set. If I have 5x5 push press week 1, and on set 5(the amrap) I do 10 reps, next week I increase my weight by the difference so 5%. The only percentage based lift that doesnt move is the speed deadlift. And for everything else - start 3 reps away from failure(The first rep where you feel a slowdown) and step up 1 level of difficulty or RPE every week, then reset after 3 weeks.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 16, 2024 05:34
  • Last Edited
    Sep 21, 2024 04:59
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
RPE 8
2
Snatch Deadlift
5
5 reps
70%
3
Snatch Shrug
3
6-10 reps
RPE 8
4
Barbell Row
3
6-8 reps
RPE 7
5
Lat Pulldown
4
6-10 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
RPE 8
2
Snatch Deadlift
5
5 reps
70%
3
Snatch Shrug
3
6-10 reps
RPE 8
4
Barbell Row
3
6-8 reps
RPE 7
5
Lat Pulldown
4
6-10 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
RPE 8
2
Snatch Deadlift
5
5 reps
70%
3
Snatch Shrug
3
6-10 reps
RPE 8
4
Barbell Row
3
6-8 reps
RPE 7
5
Lat Pulldown
4
6-10 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
RPE 8
2
Snatch Deadlift
6
4 reps
75%
3
Snatch Shrug
3
6-10 reps
RPE 8
4
Barbell Row
3
6-8 reps
RPE 7
5
Lat Pulldown
4
6-10 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
RPE 8
2
Snatch Deadlift
6
4 reps
75%
3
Snatch Shrug
3
6-10 reps
RPE 8
4
Barbell Row
3
6-8 reps
RPE 7
5
Lat Pulldown
4
6-10 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
RPE 8
2
Snatch Deadlift
6
4 reps
75%
3
Snatch Shrug
3
6-10 reps
RPE 8
4
Barbell Row
3
6-8 reps
RPE 7
5
Lat Pulldown
4
6-10 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
RPE 8
2
Snatch Deadlift
7
3 reps
80%
3
Snatch Shrug
3
6-10 reps
RPE 8
4
Barbell Row
3
6-8 reps
RPE 7
5
Lat Pulldown
4
6-10 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
RPE 8
2
Snatch Deadlift
7
3 reps
80%
3
Snatch Shrug
3
6-10 reps
RPE 8
4
Barbell Row
3
6-8 reps
RPE 7
5
Lat Pulldown
4
6-10 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
RPE 8
2
Snatch Deadlift
7
3 reps
80%
3
Snatch Shrug
3
6-10 reps
RPE 8
4
Barbell Row
3
6-8 reps
RPE 7
5
Lat Pulldown
4
6-10 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
70%
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 7
3
Pec Fly (Dumbbell)
3
6-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
70%
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 7
3
Pec Fly (Dumbbell)
3
6-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
70%
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 7
3
Pec Fly (Dumbbell)
3
6-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
4 reps
75%
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 7
3
Pec Fly (Dumbbell)
3
6-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
4 reps
75%
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 7
3
Pec Fly (Dumbbell)
3
6-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
4 reps
75%
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 7
3
Pec Fly (Dumbbell)
3
6-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
7
3 reps
80%
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 7
3
Pec Fly (Dumbbell)
3
6-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
7
3 reps
80%
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 7
3
Pec Fly (Dumbbell)
3
6-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
7
3 reps
80%
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 7
3
Pec Fly (Dumbbell)
3
6-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
6-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
5
3 reps
50%
2
Front Squat (Barbell)
5
5 reps
70%
3
Power Shrug
3
6-8 reps
RPE 7
4
Single Arm Row (Cable)
3
6-8 reps
RPE 7
5
Hammer Curl
4
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
5
3 reps
50%
2
Front Squat (Barbell)
5
5 reps
70%
3
Power Shrug
3
6-8 reps
RPE 7
4
Single Arm Row (Cable)
3
6-8 reps
RPE 7
5
Hammer Curl
4
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
5
3 reps
50%
2
Front Squat (Barbell)
5
5 reps
70%
3
Power Shrug
3
6-8 reps
RPE 7
4
Single Arm Row (Cable)
3
6-8 reps
RPE 7
5
Hammer Curl
4
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
5
3 reps
50%
2
Front Squat (Barbell)
6
4 reps
75%
3
Power Shrug
3
6-8 reps
RPE 7
4
Single Arm Row (Cable)
3
6-8 reps
RPE 7
5
Hammer Curl
4
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
5
3 reps
50%
2
Front Squat (Barbell)
6
4 reps
75%
3
Power Shrug
3
6-8 reps
RPE 7
4
Single Arm Row (Cable)
3
6-8 reps
RPE 7
5
Hammer Curl
4
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
5
3 reps
50%
2
Front Squat (Barbell)
6
4 reps
75%
3
Power Shrug
3
6-8 reps
RPE 7
4
Single Arm Row (Cable)
3
6-8 reps
RPE 7
5
Hammer Curl
4
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
5
3 reps
50%
2
Front Squat (Barbell)
7
3 reps
80%
3
Power Shrug
3
6-8 reps
RPE 7
4
Single Arm Row (Cable)
3
6-8 reps
RPE 7
5
Hammer Curl
4
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
5
3 reps
50%
2
Front Squat (Barbell)
7
3 reps
80%
3
Power Shrug
3
6-8 reps
RPE 7
4
Single Arm Row (Cable)
3
6-8 reps
RPE 7
5
Hammer Curl
4
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
5
3 reps
50%
2
Front Squat (Barbell)
7
3 reps
80%
3
Power Shrug
3
6-8 reps
RPE 7
4
Single Arm Row (Cable)
3
6-8 reps
RPE 7
5
Hammer Curl
4
6-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
5 reps
70%
2
Pin Press Shoulder
3
5 reps
RPE 7
3
Lateral Raise (Cable)
4
6-10 reps
RPE 7
4
Bench Press (Close Grip)
3
5-7 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
5-7 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
5 reps
70%
2
Pin Press Shoulder
3
5 reps
RPE 7
3
Lateral Raise (Cable)
4
6-10 reps
RPE 7
4
Bench Press (Close Grip)
3
5-7 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
5-7 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
5 reps
70%
2
Pin Press Shoulder
3
5 reps
RPE 7
3
Lateral Raise (Cable)
4
6-10 reps
RPE 7
4
Bench Press (Close Grip)
3
5-7 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
5-7 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
6
4 reps
75%
2
Pin Press Shoulder
3
4 reps
RPE 8
3
Lateral Raise (Cable)
4
6-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-7 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
5-7 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
6
4 reps
75%
2
Pin Press Shoulder
3
4 reps
RPE 8
3
Lateral Raise (Cable)
4
6-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-7 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
5-7 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
6
4 reps
75%
2
Pin Press Shoulder
3
4 reps
RPE 8
3
Lateral Raise (Cable)
4
6-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-7 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
5-7 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
7
3 reps
80%
2
Pin Press Shoulder
3
3 reps
RPE 9
3
Lateral Raise (Cable)
4
6-10 reps
RPE 9
4
Bench Press (Close Grip)
3
5-7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
5-7 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
7
3 reps
80%
2
Pin Press Shoulder
3
3 reps
RPE 9
3
Lateral Raise (Cable)
4
6-10 reps
RPE 9
4
Bench Press (Close Grip)
3
5-7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
5-7 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
7
3 reps
80%
2
Pin Press Shoulder
3
3 reps
RPE 9
3
Lateral Raise (Cable)
4
6-10 reps
RPE 9
4
Bench Press (Close Grip)
3
5-7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
5-7 reps
RPE 7
Week 1
1 / 9 Weeks
Day 1
1
Snatch (Barbell)
3 Sets
3 Reps
@8
2
Snatch Deadlift
5 Sets
5 Reps
70%
3
Snatch Shrug
3 Sets
6-10 Reps
@8
4
Barbell Row
3 Sets
6-8 Reps
@7
5
Lat Pulldown
4 Sets
6-10 Reps
@7
6
Bicep Curl (Dumbbell)
4 Sets
6-10 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Seated Overhead Press (Dumbbell)
3 Sets
6-8 Reps
@7
3
Pec Fly (Dumbbell)
3 Sets
6-10 Reps
@7
4
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
@7
5
Tricep Pushdown (Cable)
4 Sets
6-8 Reps
@7
Day 3
1
Speed Deadlift
5 Sets
3 Reps
50%
2
Front Squat (Barbell)
5 Sets
5 Reps
70%
3
Power Shrug
3 Sets
6-8 Reps
@7
4
Single Arm Row (Cable)
3 Sets
6-8 Reps
@7
5
Hammer Curl
4 Sets
6-10 Reps
@7
Day 4
1
Push Press (Barbell)
5 Sets
5 Reps
70%
2
Pin Press Shoulder
3 Sets
5 Reps
@7
3
Lateral Raise (Cable)
4 Sets
6-10 Reps
@7
4
Bench Press (Close Grip)
3 Sets
5-7 Reps
@7
5
Overhead Tricep Extension (Cable)
2 Sets
5-7 Reps
@7