logo
BoostcampPNG

Big SLUA PPLUL

by Luke K.
2 athletes joined

Program Description

Build muscle-Increase Strength

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 01, 2024 10:07
  • Last Edited
    Oct 01, 2024 11:38
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 8
2
Bench Press (Barbell)
1
2
2
10-15 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Chest Fly (Machine)
4
8-12 reps
RPE 8
5
Shoulder Press (Plate Loaded)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Skull Crusher (Barbell)
4
8-12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 8
2
Bench Press (Barbell)
1
2
2
10-15 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Chest Fly (Machine)
4
8-12 reps
RPE 8
5
Shoulder Press (Plate Loaded)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Skull Crusher (Barbell)
4
8-12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 8
2
Bench Press (Barbell)
1
2
2
10-15 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Chest Fly (Machine)
4
8-12 reps
RPE 8
5
Shoulder Press (Plate Loaded)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Skull Crusher (Barbell)
4
8-12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 8
2
Bench Press (Barbell)
1
2
2
10-15 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Chest Fly (Machine)
4
8-12 reps
RPE 8
5
Shoulder Press (Plate Loaded)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Skull Crusher (Barbell)
4
8-12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
4
12-15 reps
8-12 reps
RPE 6
RPE 8
2
High Row
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
T-Bar Row
4
8-12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
1
8-12 reps
6-10 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
5
8-12 reps
RPE 8
6
Hammer Curl
3
1
8-12 reps
6-10 reps
RPE 8
RPE 10
7
Preacher Curl (EZ Bar)
3
1
8-12 reps
6-10 reps
RPE 8
RPE 10
8
Face Away Cable Curl
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
4
12-15 reps
8-12 reps
RPE 6
RPE 8
2
High Row
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
T-Bar Row
4
8-12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
1
8-12 reps
6-10 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
5
8-12 reps
RPE 8
6
Hammer Curl
3
1
8-12 reps
6-10 reps
RPE 8
RPE 10
7
Preacher Curl (EZ Bar)
3
1
8-12 reps
6-10 reps
RPE 8
RPE 10
8
Face Away Cable Curl
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
4
12-15 reps
8-12 reps
RPE 6
RPE 8
2
High Row
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
T-Bar Row
4
8-12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
1
8-12 reps
6-10 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
5
8-12 reps
RPE 8
6
Hammer Curl
3
1
8-12 reps
6-10 reps
RPE 8
RPE 10
7
Preacher Curl (EZ Bar)
3
1
8-12 reps
6-10 reps
RPE 8
RPE 10
8
Face Away Cable Curl
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
4
12-15 reps
8-12 reps
RPE 6
RPE 8
2
High Row
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
T-Bar Row
4
8-12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
1
8-12 reps
6-10 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
5
8-12 reps
RPE 8
6
Hammer Curl
3
1
8-12 reps
6-10 reps
RPE 8
RPE 10
7
Preacher Curl (EZ Bar)
3
1
8-12 reps
6-10 reps
RPE 8
RPE 10
8
Face Away Cable Curl
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
10-15 reps
8-12 reps
RPE 6
RPE 8
2
Romanian Deadlift (Barbell)
1
4
10-15 reps
8-12 reps
RPE 6
RPE 8
3
Leg Press
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lying Leg Curl
4
8-12 reps
RPE 8
5
Leg Extension
4
6-10 reps
RPE 8
6
Hip Abductor (Machine)
4
AMRAP
RPE 8
7
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
10-15 reps
8-12 reps
RPE 6
RPE 8
2
Romanian Deadlift (Barbell)
1
4
10-15 reps
8-12 reps
RPE 6
RPE 8
3
Leg Press
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lying Leg Curl
4
8-12 reps
RPE 8
5
Leg Extension
4
6-10 reps
RPE 8
6
Hip Abductor (Machine)
4
AMRAP
RPE 8
7
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
10-15 reps
8-12 reps
RPE 6
RPE 8
2
Romanian Deadlift (Barbell)
1
4
10-15 reps
8-12 reps
RPE 6
RPE 8
3
Leg Press
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lying Leg Curl
4
8-12 reps
RPE 8
5
Leg Extension
4
6-10 reps
RPE 8
6
Hip Abductor (Machine)
4
AMRAP
RPE 8
7
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
10-15 reps
8-12 reps
RPE 6
RPE 8
2
Romanian Deadlift (Barbell)
1
4
10-15 reps
8-12 reps
RPE 6
RPE 8
3
Leg Press
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lying Leg Curl
4
8-12 reps
RPE 8
5
Leg Extension
4
6-10 reps
RPE 8
6
Hip Abductor (Machine)
4
AMRAP
RPE 8
7
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
8-12 reps
6-10 reps
RPE 6
RPE 8
2
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Shoulder Press (Plate Loaded)
4
8-12 reps
RPE 8
4
Shrug (Barbell)
4
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
6
Single Arm Iso Row
4
8-12 reps
RPE 8
7
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8
8
Hammer Curl
4
8-12 reps
RPE 8
9
Sit Up
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
8-12 reps
6-10 reps
RPE 6
RPE 8
2
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Shoulder Press (Plate Loaded)
4
8-12 reps
RPE 8
4
Shrug (Barbell)
4
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
6
Single Arm Iso Row
4
8-12 reps
RPE 8
7
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8
8
Hammer Curl
4
8-12 reps
RPE 8
9
Sit Up
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
8-12 reps
6-10 reps
RPE 6
RPE 8
2
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Shoulder Press (Plate Loaded)
4
8-12 reps
RPE 8
4
Shrug (Barbell)
4
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
6
Single Arm Iso Row
4
8-12 reps
RPE 8
7
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8
8
Hammer Curl
4
8-12 reps
RPE 8
9
Sit Up
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
8-12 reps
6-10 reps
RPE 6
RPE 8
2
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Shoulder Press (Plate Loaded)
4
8-12 reps
RPE 8
4
Shrug (Barbell)
4
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
6
Single Arm Iso Row
4
8-12 reps
RPE 8
7
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8
8
Hammer Curl
4
8-12 reps
RPE 8
9
Sit Up
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-12 reps
RPE 8
2
Squat (Barbell)
1
3
10-15 reps
8-12 reps
RPE 6
RPE 8
3
Leg Press
4
8-12 reps
RPE 8
4
Lying Leg Curl
4
8-12 reps
RPE 8
5
Leg Extension
4
8-12 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
6-10 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 8
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
9
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-12 reps
RPE 8
2
Squat (Barbell)
1
3
10-15 reps
8-12 reps
RPE 6
RPE 8
3
Leg Press
4
8-12 reps
RPE 8
4
Lying Leg Curl
4
8-12 reps
RPE 8
5
Leg Extension
4
8-12 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
6-10 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 8
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
9
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-12 reps
RPE 8
2
Squat (Barbell)
1
3
10-15 reps
8-12 reps
RPE 6
RPE 8
3
Leg Press
4
8-12 reps
RPE 8
4
Lying Leg Curl
4
8-12 reps
RPE 8
5
Leg Extension
4
8-12 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
6-10 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 8
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
9
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-12 reps
RPE 8
2
Squat (Barbell)
1
3
10-15 reps
8-12 reps
RPE 6
RPE 8
3
Leg Press
4
8-12 reps
RPE 8
4
Lying Leg Curl
4
8-12 reps
RPE 8
5
Leg Extension
4
8-12 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
6-10 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 8
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
9
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 8
Week 1
1 / 4 Weeks
Day 2
1
Barbell Row
1 Set
4 Sets
12-15 Reps
8-12 Reps
@6
@8
2
High Row
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
T-Bar Row
4 Sets
8-12 Reps
@8
4
Rear Delt Fly (Cable)
3 Sets
1 Set
8-12 Reps
6-10 Reps
@8
@9
5
Lateral Raise (Cable)
5 Sets
8-12 Reps
@8
6
Hammer Curl
3 Sets
1 Set
8-12 Reps
6-10 Reps
@8
@10
7
Preacher Curl (EZ Bar)
3 Sets
1 Set
8-12 Reps
6-10 Reps
@8
@10
8
Face Away Cable Curl
3 Sets
AMRAP
@8
Day 4
1
Bench Press (Barbell)
1 Set
4 Sets
8-12 Reps
6-10 Reps
@6
@8
2
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@8
3
Shoulder Press (Plate Loaded)
4 Sets
8-12 Reps
@8
4
Shrug (Barbell)
4 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@8
6
Single Arm Iso Row
4 Sets
8-12 Reps
@8
7
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@8
8
Hammer Curl
4 Sets
8-12 Reps
@8
9
Sit Up
3 Sets
AMRAP
@8
Day 3
1
Squat (Barbell)
1 Set
4 Sets
10-15 Reps
8-12 Reps
@6
@8
2
Romanian Deadlift (Barbell)
1 Set
4 Sets
10-15 Reps
8-12 Reps
@6
@8
3
Leg Press
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Lying Leg Curl
4 Sets
8-12 Reps
@8
5
Leg Extension
4 Sets
6-10 Reps
@8
6
Hip Abductor (Machine)
4 Sets
AMRAP
@8
7
Standing Calf Raise
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
Day 1
1
Push Up
3 Sets
10 Reps
@8
2
Bench Press (Barbell)
1 Set
2 Sets
2 Sets
10-15 Reps
8-12 Reps
8-12 Reps
@6
@8
@9
3
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
4
Chest Fly (Machine)
4 Sets
8-12 Reps
@8
5
Shoulder Press (Plate Loaded)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
6
Skull Crusher (Barbell)
4 Sets
8-12 Reps
@8
7
Tricep Rope Push Down (Cable)
3 Sets
6-10 Reps
@8
8
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
@8
Day 5
1
Deadlift (Barbell)
4 Sets
8-12 Reps
@8
2
Squat (Barbell)
1 Set
3 Sets
10-15 Reps
8-12 Reps
@6
@8
3
Leg Press
4 Sets
8-12 Reps
@8
4
Lying Leg Curl
4 Sets
8-12 Reps
@8
5
Leg Extension
4 Sets
8-12 Reps
@8
6
Walking Lunge (Dumbbell)
3 Sets
6-10 Reps
@8
7
Tricep Rope Push Down (Cable)
4 Sets
8-12 Reps
@8
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
9
Overhead Tricep Extension (Cable)
4 Sets
AMRAP
@8