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Dilly Willy's Big Break

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Program Description

Get bigger, no excuses. Follow the program to a T, eat well, and sleep better. You'll be big in no time.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 07, 2026 07:07
  • Last Edited
    Jan 07, 2026 07:38
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.9%
Chest
12.1%
Front Delts
11.7%
Upper Back
10.5%
Lats
10.5%
Biceps
6.8%
Quadriceps
6%
Glutes
6%
Hamstrings
6%
Abs
4%
Adductors
3.6%
Calves
3.2%
Forearms
2.4%
Middle Delts
1.6%
Abductors
1.2%
Rear Delts
0.8%
Lower Back
0.6%
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4.8 Stars with 10, 000+ Ratings
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
12 reps
+5 lbs
2
Seated Row (Cable)
6
12 reps
+2.5 lbs
3
Incline Bench Press (Dumbbell)
2
12 reps
+2.5 lbs
4
Pendlay Row
4
12 reps
+5 lbs
5
Chest Fly (Machine)
2
12 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
12 reps
+5 lbs
2
Seated Row (Cable)
6
12 reps
+2.5 lbs
3
Incline Bench Press (Dumbbell)
2
12 reps
+2.5 lbs
4
Pendlay Row
4
12 reps
+5 lbs
5
Chest Fly (Machine)
2
12 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
12 reps
+5 lbs
2
Seated Row (Cable)
6
12 reps
+2.5 lbs
3
Incline Bench Press (Dumbbell)
2
12 reps
+2.5 lbs
4
Pendlay Row
4
12 reps
+5 lbs
5
Chest Fly (Machine)
2
12 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
12 reps
+5 lbs
2
Seated Row (Cable)
6
12 reps
+2.5 lbs
3
Incline Bench Press (Dumbbell)
2
12 reps
+2.5 lbs
4
Pendlay Row
4
12 reps
+5 lbs
5
Chest Fly (Machine)
2
12 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
12 reps
+5 lbs
2
Seated Row (Cable)
6
12 reps
+2.5 lbs
3
Incline Bench Press (Dumbbell)
2
12 reps
+2.5 lbs
4
Pendlay Row
4
12 reps
+5 lbs
5
Chest Fly (Machine)
2
12 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
12 reps
+5 lbs
2
Seated Row (Cable)
6
12 reps
+2.5 lbs
3
Incline Bench Press (Dumbbell)
2
12 reps
+2.5 lbs
4
Pendlay Row
4
12 reps
+5 lbs
5
Chest Fly (Machine)
2
12 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
12 reps
+5 lbs
2
Leg Extension
3
12 reps
+2.5 lbs
3
Hamstring Curl
3
12 reps
+2.5 lbs
4
Seated Calf Raise
4
12 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
12 reps
+5 lbs
2
Leg Extension
3
12 reps
+2.5 lbs
3
Hamstring Curl
3
12 reps
+2.5 lbs
4
Seated Calf Raise
4
12 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
12 reps
+5 lbs
2
Leg Extension
3
12 reps
+2.5 lbs
3
Hamstring Curl
3
12 reps
+2.5 lbs
4
Seated Calf Raise
4
12 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
12 reps
+5 lbs
2
Leg Extension
3
12 reps
+2.5 lbs
3
Hamstring Curl
3
12 reps
+2.5 lbs
4
Seated Calf Raise
4
12 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
12 reps
+5 lbs
2
Leg Extension
3
12 reps
+2.5 lbs
3
Hamstring Curl
3
12 reps
+2.5 lbs
4
Seated Calf Raise
4
12 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
12 reps
+5 lbs
2
Leg Extension
3
12 reps
+2.5 lbs
3
Hamstring Curl
3
12 reps
+2.5 lbs
4
Seated Calf Raise
4
12 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
4 reps
RPE 1
2
Lat Pulldown
6
12 reps
+2.5 lbs
3
Bench Press (Barbell)
2
4 reps
+5 lbs
4
Seated Row (Close Grip)
4
12 reps
+2.5 lbs
5
Chest Fly (Dumbbell)
2
12 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
4 reps
RPE 1
2
Lat Pulldown
6
12 reps
+2.5 lbs
3
Bench Press (Barbell)
2
4 reps
+5 lbs
4
Seated Row (Close Grip)
4
12 reps
+2.5 lbs
5
Chest Fly (Dumbbell)
2
12 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
4 reps
RPE 1
2
Lat Pulldown
6
12 reps
+2.5 lbs
3
Bench Press (Barbell)
2
4 reps
+5 lbs
4
Seated Row (Close Grip)
4
12 reps
+2.5 lbs
5
Chest Fly (Dumbbell)
2
12 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
4 reps
RPE 1
2
Lat Pulldown
6
12 reps
+2.5 lbs
3
Bench Press (Barbell)
2
4 reps
+5 lbs
4
Seated Row (Close Grip)
4
12 reps
+2.5 lbs
5
Chest Fly (Dumbbell)
2
12 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
4 reps
RPE 1
2
Lat Pulldown
6
12 reps
+2.5 lbs
3
Bench Press (Barbell)
2
4 reps
+5 lbs
4
Seated Row (Close Grip)
4
12 reps
+2.5 lbs
5
Chest Fly (Dumbbell)
2
12 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
4 reps
RPE 1
2
Lat Pulldown
6
12 reps
+2.5 lbs
3
Bench Press (Barbell)
2
4 reps
+5 lbs
4
Seated Row (Close Grip)
4
12 reps
+2.5 lbs
5
Chest Fly (Dumbbell)
2
12 reps
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
15 reps
+2.5 lbs
2
Preacher Curl (EZ Bar)
4
15 reps
+2.5 lbs
3
Tricep Pushdown (Cable)
4
15 reps
+2.5 lbs
4
Reverse Chest Fly
4
15 reps
+2.5 lbs
5
Bicep Curl (EZ Bar)
4
15 reps
+2.5 lbs
6
Skull Crusher (Barbell)
4
15 reps
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
15 reps
+2.5 lbs
2
Preacher Curl (EZ Bar)
4
15 reps
+2.5 lbs
3
Tricep Pushdown (Cable)
4
15 reps
+2.5 lbs
4
Reverse Chest Fly
4
15 reps
+2.5 lbs
5
Bicep Curl (EZ Bar)
4
15 reps
+2.5 lbs
6
Skull Crusher (Barbell)
4
15 reps
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
15 reps
+2.5 lbs
2
Preacher Curl (EZ Bar)
4
15 reps
+2.5 lbs
3
Tricep Pushdown (Cable)
4
15 reps
+2.5 lbs
4
Reverse Chest Fly
4
15 reps
+2.5 lbs
5
Bicep Curl (EZ Bar)
4
15 reps
+2.5 lbs
6
Skull Crusher (Barbell)
4
15 reps
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
15 reps
+2.5 lbs
2
Preacher Curl (EZ Bar)
4
15 reps
+2.5 lbs
3
Tricep Pushdown (Cable)
4
15 reps
+2.5 lbs
4
Reverse Chest Fly
4
15 reps
+2.5 lbs
5
Bicep Curl (EZ Bar)
4
15 reps
+2.5 lbs
6
Skull Crusher (Barbell)
4
15 reps
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
15 reps
+2.5 lbs
2
Preacher Curl (EZ Bar)
4
15 reps
+2.5 lbs
3
Tricep Pushdown (Cable)
4
15 reps
+2.5 lbs
4
Reverse Chest Fly
4
15 reps
+2.5 lbs
5
Bicep Curl (EZ Bar)
4
15 reps
+2.5 lbs
6
Skull Crusher (Barbell)
4
15 reps
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
15 reps
+2.5 lbs
2
Preacher Curl (EZ Bar)
4
15 reps
+2.5 lbs
3
Tricep Pushdown (Cable)
4
15 reps
+2.5 lbs
4
Reverse Chest Fly
4
15 reps
+2.5 lbs
5
Bicep Curl (EZ Bar)
4
15 reps
+2.5 lbs
6
Skull Crusher (Barbell)
4
15 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
+5 lbs
2
Hip Abductor (Machine)
3
12 reps
+2.5 lbs
3
Hip Adductor (Machine)
3
12 reps
+2.5 lbs
4
Seated Calf Raise
4
12 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
+5 lbs
2
Hip Abductor (Machine)
3
12 reps
+2.5 lbs
3
Hip Adductor (Machine)
3
12 reps
+2.5 lbs
4
Seated Calf Raise
4
12 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
+5 lbs
2
Hip Abductor (Machine)
3
12 reps
+2.5 lbs
3
Hip Adductor (Machine)
3
12 reps
+2.5 lbs
4
Seated Calf Raise
4
12 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
+5 lbs
2
Hip Abductor (Machine)
3
12 reps
+2.5 lbs
3
Hip Adductor (Machine)
3
12 reps
+2.5 lbs
4
Seated Calf Raise
4
12 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
+5 lbs
2
Hip Abductor (Machine)
3
12 reps
+2.5 lbs
3
Hip Adductor (Machine)
3
12 reps
+2.5 lbs
4
Seated Calf Raise
4
12 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
+5 lbs
2
Hip Abductor (Machine)
3
12 reps
+2.5 lbs
3
Hip Adductor (Machine)
3
12 reps
+2.5 lbs
4
Seated Calf Raise
4
12 reps
+2.5 lbs
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
12 reps
+5 lbs
2
Seated Row (Cable)
6
12 reps
+2.5 lbs
3
Incline Bench Press (Dumbbell)
2
12 reps
+5 lbs
4
Pendlay Row
4
12 reps
+5 lbs
5
Chest Fly (Machine)
2
12 reps
+2.5 lbs
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
12 reps
+5 lbs
2
Seated Row (Cable)
6
12 reps
+2.5 lbs
3
Incline Bench Press (Dumbbell)
2
12 reps
+5 lbs
4
Pendlay Row
4
12 reps
+5 lbs
5
Chest Fly (Machine)
2
12 reps
+2.5 lbs
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
12 reps
+5 lbs
2
Seated Row (Cable)
6
12 reps
+2.5 lbs
3
Incline Bench Press (Dumbbell)
2
12 reps
+5 lbs
4
Pendlay Row
4
12 reps
+5 lbs
5
Chest Fly (Machine)
2
12 reps
+2.5 lbs
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
12 reps
+5 lbs
2
Seated Row (Cable)
6
12 reps
+2.5 lbs
3
Incline Bench Press (Dumbbell)
2
12 reps
+5 lbs
4
Pendlay Row
4
12 reps
+5 lbs
5
Chest Fly (Machine)
2
12 reps
+2.5 lbs
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
12 reps
+5 lbs
2
Seated Row (Cable)
6
12 reps
+2.5 lbs
3
Incline Bench Press (Dumbbell)
2
12 reps
+5 lbs
4
Pendlay Row
4
12 reps
+5 lbs
5
Chest Fly (Machine)
2
12 reps
+2.5 lbs
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
12 reps
+5 lbs
2
Seated Row (Cable)
6
12 reps
+2.5 lbs
3
Incline Bench Press (Dumbbell)
2
12 reps
+5 lbs
4
Pendlay Row
4
12 reps
+5 lbs
5
Chest Fly (Machine)
2
12 reps
+2.5 lbs
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
+5 lbs
+5 lbs
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
4
Pendlay Row
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
5
Chest Fly (Machine)
1 Set
1 Set
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
+5 lbs
+5 lbs
2
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
3
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
4
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
@1
@1
@1
@1
@1
@1
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
3
Bench Press (Barbell)
1 Set
1 Set
4 Reps
4 Reps
+5 lbs
+5 lbs
4
Seated Row (Close Grip)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
5
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
Day 4
1
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
2
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
4
Reverse Chest Fly
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
6
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
+5 lbs
+5 lbs
2
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
3
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
4
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
Day 6
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
+5 lbs
+5 lbs
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
+5 lbs
+5 lbs
4
Pendlay Row
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
5
Chest Fly (Machine)
1 Set
1 Set
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs