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Big strong 💪

by Dawson Ablett
1 athletes joined

Program Description

**Big Strong 💪** is an 8-week program designed to build serious strength and muscle mass through a structured routine of 32 training sessions. Each week focuses on compound movements like squats, deadlifts, and presses, ensuring you hit all major muscle groups effectively. With a mix of barbell, machine, and cable exercises, this program emphasizes progressive overload to help you achieve your fitness goals. Get ready to transform your physique and unleash your inner strength!

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jul 21, 2025 01:29
  • Last Edited
    Sep 03, 2025 10:43
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.7%
Quadriceps
11.6%
Chest
9.6%
Triceps
8.7%
Biceps
8.7%
Front Delts
8.7%
Lats
8.1%
Glutes
7.6%
Upper Back
7.5%
Middle Delts
7.4%
Abs
2.8%
Lower Back
2.7%
Adductors
2%
Forearms
1.5%
Rear Delts
1%
Abductors
0.4%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1 reps
4 reps
12 reps
-
-
-
2
Bench Press (Paused)
1
2
1
1 reps
4 reps
8 reps
-
-
-
3
Seated Military Press (Smith Machine)
3
6 reps
-
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
4 reps
-
-
2
Bench Press (Paused)
1
3
1 reps
4 reps
-
-
3
Barbell Row
3
10 reps
-
4A
Pec Deck (Machine)
3
12 reps
-
4B
Skull Crusher (Dumbbell)
3
12 reps
-
5
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1 reps
4 reps
12 reps
-
-
-
2
Bench Press (Paused)
1
2
1
1 reps
4 reps
8 reps
-
-
-
3
Seated Military Press (Smith Machine)
3
6 reps
-
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1 reps
4 reps
12 reps
-
-
-
2
Bench Press (Paused)
1
2
1
1 reps
4 reps
8 reps
-
-
-
3
Seated Military Press (Smith Machine)
3
6 reps
-
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1 reps
4 reps
12 reps
-
-
-
2
Bench Press (Paused)
1
2
1
1 reps
4 reps
8 reps
-
-
-
3
Seated Military Press (Smith Machine)
3
6 reps
-
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1 reps
4 reps
12 reps
-
-
-
2
Bench Press (Paused)
1
2
1
1 reps
4 reps
8 reps
-
-
-
3
Seated Military Press (Smith Machine)
3
6 reps
-
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1 reps
4 reps
12 reps
-
-
-
2
Bench Press (Paused)
1
2
1
1 reps
4 reps
8 reps
-
-
-
3
Seated Military Press (Smith Machine)
3
6 reps
-
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1 reps
4 reps
12 reps
-
-
-
2
Bench Press (Paused)
1
2
1
1 reps
4 reps
8 reps
-
-
-
3
Seated Military Press (Smith Machine)
3
6 reps
-
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
1 reps
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
-
-
2
Overhead Press (Barbell)
1
3
1 reps
4 reps
-
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Bayesian Curl
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
1 reps
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
1 reps
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
1 reps
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
1 reps
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
1 reps
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
1 reps
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
-
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Seated Row (Cable)
4
8 reps
-
4
Dip (Assisted)
3
10 reps
-
5
Lat Pulldown (Close Grip)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
6 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Week 1
1 / 8 Weeks
Day 2
1
Trap Bar Deadlift
1 Set
2 Sets
1 Reps
4 Reps
-
-
2
Pull-Up (Assisted)
3 Sets
8 Reps
-
3
Bayesian Curl
4 Sets
15 Reps
-
4
Lying Leg Curl
3 Sets
12 Reps
-
5
T-Bar Row
3 Sets
12 Reps
-
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Reps
4 Reps
12 Reps
-
-
-
2
Bench Press (Paused)
1 Set
2 Sets
1 Set
1 Reps
4 Reps
8 Reps
-
-
-
3
Seated Military Press (Smith Machine)
3 Sets
6 Reps
-
4A
Pec Deck (Machine)
3 Sets
12 Reps
-
4B
Skull Crusher (Dumbbell)
3 Sets
12 Reps
-
5
Leg Extension
3 Sets
10 Reps
-
6
Lateral Raise (Cable)
3 Sets
15 Reps
-
Day 3
1
Squat (Smith Machine)
3 Sets
12 Reps
-
2
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
-
3
Leg Press
3 Sets
10 Reps
-
4
Dip (Assisted)
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
8 Reps
-
6
Chest Fly (Cable)
2 Sets
12 Reps
-
Day 4
1
Barbell Row
3 Sets
6 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Lat Pulldown
4 Sets
15 Reps
-
4
Lying Leg Curl
3 Sets
12 Reps
-
5
Preacher Curl (EZ Bar)
3 Sets
12 Reps
-
6
Incline Hammer Curl (Dumbbell)
2 Sets
10 Reps
-