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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
    Jun 18, 2025 11:08

Summary

Transform your physique with the GET BIG GET STRONG PROGRAM, a comprehensive 4-week strength training regimen designed for serious lifters. Committing to six days a week, you'll engage in a balanced mix of push and pull workouts, featuring foundational lifts like the Bench Press and Deadlift, alongside targeted accessory movements. This program emphasizes progressive overload to maximize muscle growth and strength gains, ensuring you push your limits while refining your technique. Equip yourself with a full gym setup and get ready to elevate your training to new heights!
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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