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GET BIG GET STRONG PROGRAM

by Adrian R.
1 athletes joined

Program Description

Big and strong

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 24, 2025 02:14
  • Last Edited
    Mar 04, 2025 10:23
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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
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Dip (Weighted)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
6
Wrist Curls
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Dip (Weighted)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
6
Wrist Curls
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Dip (Weighted)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
6
Wrist Curls
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Dip (Weighted)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
6
Wrist Curls
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
4
Seated Row (Cable)
2
6-10 reps
RPE 10
5
Bicep Curl (Cable)
3
6-10 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
4
Seated Row (Cable)
2
6-10 reps
RPE 10
5
Bicep Curl (Cable)
3
6-10 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
4
Seated Row (Cable)
2
6-10 reps
RPE 10
5
Bicep Curl (Cable)
3
6-10 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
4
Seated Row (Cable)
2
6-10 reps
RPE 10
5
Bicep Curl (Cable)
3
6-10 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Leg Curl
2
6-10 reps
RPE 10
5
Straight Leg Calf Raise
2
6-12 reps
RPE 10
6
Cable Crunch
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Leg Curl
2
6-10 reps
RPE 10
5
Straight Leg Calf Raise
2
6-12 reps
RPE 10
6
Cable Crunch
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Leg Curl
2
6-10 reps
RPE 10
5
Straight Leg Calf Raise
2
6-12 reps
RPE 10
6
Cable Crunch
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Leg Curl
2
6-10 reps
RPE 10
5
Straight Leg Calf Raise
2
6-12 reps
RPE 10
6
Cable Crunch
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Chest Fly (Machine)
2
6-12 reps
RPE 10
3
T-Bar Row
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Chest Fly (Machine)
2
6-12 reps
RPE 10
3
T-Bar Row
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Chest Fly (Machine)
2
6-12 reps
RPE 10
3
T-Bar Row
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Chest Fly (Machine)
2
6-12 reps
RPE 10
3
T-Bar Row
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Leg Curl
2
6-10 reps
RPE 10
5
Straight Leg Calf Raise
2
6-12 reps
RPE 10
6
Cable Crunch
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Leg Curl
2
6-10 reps
RPE 10
5
Straight Leg Calf Raise
2
6-12 reps
RPE 10
6
Cable Crunch
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Leg Curl
2
6-10 reps
RPE 10
5
Straight Leg Calf Raise
2
6-12 reps
RPE 10
6
Cable Crunch
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Leg Curl
2
6-10 reps
RPE 10
5
Straight Leg Calf Raise
2
6-12 reps
RPE 10
6
Cable Crunch
2
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
4
JM Press
2
6-12 reps
RPE 10
5
Chest Fly (Machine)
2
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
4
JM Press
2
6-12 reps
RPE 10
5
Chest Fly (Machine)
2
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
4
JM Press
2
6-12 reps
RPE 10
5
Chest Fly (Machine)
2
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
4
JM Press
2
6-12 reps
RPE 10
5
Chest Fly (Machine)
2
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@10
2
Dip (Weighted)
2 Sets
6-10 Reps
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
6-12 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
6-12 Reps
@10
6
Wrist Curls
2 Sets
8-12 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@10
2
T-Bar Row
2 Sets
6-10 Reps
@10
3
Lat Pulldown (Neutral Grip)
2 Sets
6-10 Reps
@10
4
Seated Row (Cable)
2 Sets
6-10 Reps
@10
5
Bicep Curl (Cable)
3 Sets
6-10 Reps
@10
6
Reverse Wrist Curl (Dumbbell)
2 Sets
8-12 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
3-5 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
3
Leg Extension
2 Sets
6-10 Reps
@10
4
Leg Curl
2 Sets
6-10 Reps
@10
5
Straight Leg Calf Raise
2 Sets
6-12 Reps
@10
6
Cable Crunch
2 Sets
6-12 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
2
Chest Fly (Machine)
2 Sets
6-12 Reps
@10
3
T-Bar Row
2 Sets
6-10 Reps
@10
4
Lat Pulldown
2 Sets
6-10 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
6-12 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
7
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@10
Day 5
1
Squat (Smith Machine)
2 Sets
6-10 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
3
Leg Extension
2 Sets
6-10 Reps
@10
4
Leg Curl
2 Sets
6-10 Reps
@10
5
Straight Leg Calf Raise
2 Sets
6-12 Reps
@10
6
Cable Crunch
2 Sets
6-12 Reps
@10
Day 6
1
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
6-12 Reps
@10
4
JM Press
2 Sets
6-12 Reps
@10
5
Chest Fly (Machine)
2 Sets
6-10 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10