Big strong 💪
Unleash your inner power in 8 weeks—transform your strength and redefine what it means to be big and strong. Let's get to work!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Trap Bar Deadlift | 1 | 1 rep |
| 2 | 4 reps | ||
| 2 | Pull-Up (Assisted) | 3 | 8 reps |
| 3 | Bayesian Curl | 4 | 15 reps |
| 4 | Lying Leg Curl | 3 | 12 reps |
| 5 | T-Bar Row | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 1 rep |
| 2 | 4 reps | ||
| 1 | 12 reps | ||
| 2 | Bench Press (Paused) | 1 | 1 rep |
| 2 | 4 reps | ||
| 1 | 8 reps | ||
| 3 | Seated Military Press (Smith Machine) | 3 | 6 reps |
| Superset | |||
| 4A | Pec Deck (Machine) | 3 | 12 reps |
| 4B | Skull Crusher (Dumbbell) | 3 | 12 reps |
| 5 | Leg Extension | 3 | 10 reps |
| 6 | Lateral Raise (Cable) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 3 | 12 reps |
| 2 | Incline Bench Press (Smith Machine) | 3 | 12 reps |
| 3 | Leg Press | 3 | 10 reps |
| 4 | Dip (Assisted) | 3 | 10 reps |
| 5 | Lateral Raise (Dumbbell) | 4 | 8 reps |
| 6 | Chest Fly (Cable) | 2 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Barbell Row | 3 | 6 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 10 reps |
| 3 | Lat Pulldown | 4 | 15 reps |
| 4 | Lying Leg Curl | 3 | 12 reps |
| 5 | Preacher Curl (EZ Bar) | 3 | 12 reps |
| 6 | Incline Hammer Curl (Dumbbell) | 2 | 10 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Big strong 💪 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 100 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Big strong 💪 is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Big strong 💪 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
