Go Big or go Home
Strength training program designed to Build muscle and strength
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 1 | 15–20 reps | @6–6.5 |
| 1 | 6–10 reps | @9–10 | ||
| 2 | 8–12 reps | @8–9 | ||
| 2 | Calf Raise (Leg Press) | 3 | 15–20 reps | @10 |
| 3 | Lying Leg Curl | 2 | 12–15 reps | @8 |
| 1 | 10–12 reps | @9 | ||
| 4 | Leg Curl | 2 | 8–12 reps | @9 |
| 5 | Leg Extension | 2 | 10–15 reps | @9.5 |
| 6 | Decline Crunch | 2 | 12–15 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 6–8 reps | @8–9 |
| 1 | 6–8 reps | @9–10 | ||
| 2 | Lat Pulldown | 2 | 8–12 reps | @7–8 |
| 1 | 8–12 reps | @9–10 | ||
| 3 | Incline Bench Press (Dumbbell) | 2 | 8–12 reps | @7–8 |
| 1 | 8–12 reps | @9–10 | ||
| 4 | Barbell Row | 2 | 6–8 reps | @8–9 |
| 1 | 6–8 reps | @9–10 | ||
| 5 | Cable Crossover | 2 | 10–15 reps | @9–10 |
| 6 | Face Pull | 2 | 15–20 reps | @9–9.5 |
| 7 | Standing Pullover (Cable) | 2 | 12–15 reps | @7–8 |
| 1 | 8–12 reps | @8–9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Curl (Dumbbell) | 3 | 8–12 reps | @9 |
| 2 | JM Press | 2 | 8–12 reps | @8 |
| 1 | 6–10 reps | @9 | ||
| 3 | Seated Shoulder Press (Dumbbell) | 1 | 10–12 reps | @8 |
| 1 | 10–12 reps | @8 | ||
| 1 | 10–20 reps | @8 | ||
| 4 | Bicep Curl (Dumbbell) | 2 | 8–12 reps | @9 |
| 5 | Tricep Rope Push Down (Cable) | 3 | 12–15 reps | @9 |
| 6 | Lu Raise | 3 | 8–12 reps | @9 |
| 7 | Hammer Curl (Cable) | 1 | 8–12 reps | @9.5 |
| 2 | 8–12 reps | @10 | ||
| 8 | Single Arm Tricep Extension (Cable) | 2 | 10–15 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 6–8 reps | @9 |
| 2 | Walking Lunge (Dumbbell) | 3 | 8–12 reps | @8 |
| 3 | Seated Hamstring Curl | 2 | 12–15 reps | @9 |
| 4 | Back Extension (Weighted) | 3 | 12–15 reps | @8 |
| 5 | Hip Abductor (Machine) | 2 | 10–15 reps | @9 |
| 6 | Seated Calf Raise | 3 | 12–20 reps | @9.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 8–12 reps | @9 |
| 2 | Rack Pull (Barbell) | 3 | 8–12 reps | @8.5 |
| 3 | Bench Press (Paused) | 3 | 8–10 reps | @8 |
| 4 | Pull-Up (Bodyweight) | 2 | AMRAP | @9 |
| 5 | Pec Fly (Dumbbell) | 3 | 10–15 reps | @9 |
| 6 | Seated Row (Cable) | 3 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 3 | 8–12 reps | @9 |
| 2 | Bicep Curl (Barbell) | 3 | 6–10 reps | @9.5 |
| 3 | Overhead Tricep Extension (Cable) | 3 | 10–15 reps | @9 |
| 4 | Lateral Raise (Machine) | 3 | 10–15 reps | @9 |
| 5 | Bayesian Curl | 3 | 8–12 reps | @9 |
| 6 | V-Handle Tricep Pushdown (Cable) | 3 | 10–15 reps | @9 |
| 7 | Upright Row (Barbell) | 2 | 8–12 reps | @8 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Go Big or go Home is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full 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 60 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.
Go Big or go Home is structured around 6 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Go Big or go Home 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
