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get big son

by lol haha
1 athletes joined

Program Description

get big nigga

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jun 09, 2024 07:53
  • Last Edited
    Jun 09, 2024 08:23
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Pec Fly (Dumbbell)
3
6 reps
4
Tricep Pushdown (Cable)
3
10 reps
5
Run
1
60 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Pec Fly (Dumbbell)
3
6 reps
4
Tricep Pushdown (Cable)
3
10 reps
5
Run
1
60 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Pec Fly (Dumbbell)
3
6 reps
4
Tricep Pushdown (Cable)
3
10 reps
5
Run
1
60 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Pec Fly (Dumbbell)
3
6 reps
4
Tricep Pushdown (Cable)
3
10 reps
5
Run
1
60 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Pec Fly (Dumbbell)
3
6 reps
4
Tricep Pushdown (Cable)
3
10 reps
5
Run
1
60 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Pec Fly (Dumbbell)
3
6 reps
4
Tricep Pushdown (Cable)
3
10 reps
5
Run
1
60 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Pec Fly (Dumbbell)
3
6 reps
4
Tricep Pushdown (Cable)
3
10 reps
5
Run
1
60 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Pec Fly (Dumbbell)
3
6 reps
4
Tricep Pushdown (Cable)
3
10 reps
5
Run
1
60 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Pec Fly (Dumbbell)
3
6 reps
4
Tricep Pushdown (Cable)
3
10 reps
5
Run
1
60 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Pec Fly (Dumbbell)
3
6 reps
4
Tricep Pushdown (Cable)
3
10 reps
5
Run
1
60 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Pec Fly (Dumbbell)
3
6 reps
4
Tricep Pushdown (Cable)
3
10 reps
5
Run
1
60 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Pec Fly (Dumbbell)
3
6 reps
4
Tricep Pushdown (Cable)
3
10 reps
5
Run
1
60 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
2
Wide Grip Pull-Up
3
10 reps
3
Lat Pulldown
3
5 reps
4
Seated Row (Cable)
3
5 reps
5
Bicep Curl (Barbell)
3
8 reps
6
Hammer Curl
3
8 reps
7
Run
1
60 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
2
Wide Grip Pull-Up
3
10 reps
3
Lat Pulldown
3
5 reps
4
Seated Row (Cable)
3
5 reps
5
Bicep Curl (Barbell)
3
8 reps
6
Hammer Curl
3
8 reps
7
Run
1
60 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
2
Wide Grip Pull-Up
3
10 reps
3
Lat Pulldown
3
5 reps
4
Seated Row (Cable)
3
5 reps
5
Bicep Curl (Barbell)
3
8 reps
6
Hammer Curl
3
8 reps
7
Run
1
60 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
2
Wide Grip Pull-Up
3
10 reps
3
Lat Pulldown
3
5 reps
4
Seated Row (Cable)
3
5 reps
5
Bicep Curl (Barbell)
3
8 reps
6
Hammer Curl
3
8 reps
7
Run
1
60 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
2
Wide Grip Pull-Up
3
10 reps
3
Lat Pulldown
3
5 reps
4
Seated Row (Cable)
3
5 reps
5
Bicep Curl (Barbell)
3
8 reps
6
Hammer Curl
3
8 reps
7
Run
1
60 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
2
Wide Grip Pull-Up
3
10 reps
3
Lat Pulldown
3
5 reps
4
Seated Row (Cable)
3
5 reps
5
Bicep Curl (Barbell)
3
8 reps
6
Hammer Curl
3
8 reps
7
Run
1
60 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
2
Wide Grip Pull-Up
3
10 reps
3
Lat Pulldown
3
5 reps
4
Seated Row (Cable)
3
5 reps
5
Bicep Curl (Barbell)
3
8 reps
6
Hammer Curl
3
8 reps
7
Run
1
60 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
2
Wide Grip Pull-Up
3
10 reps
3
Lat Pulldown
3
5 reps
4
Seated Row (Cable)
3
5 reps
5
Bicep Curl (Barbell)
3
8 reps
6
Hammer Curl
3
8 reps
7
Run
1
60 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
2
Wide Grip Pull-Up
3
10 reps
3
Lat Pulldown
3
5 reps
4
Seated Row (Cable)
3
5 reps
5
Bicep Curl (Barbell)
3
8 reps
6
Hammer Curl
3
8 reps
7
Run
1
60 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
2
Wide Grip Pull-Up
3
10 reps
3
Lat Pulldown
3
5 reps
4
Seated Row (Cable)
3
5 reps
5
Bicep Curl (Barbell)
3
8 reps
6
Hammer Curl
3
8 reps
7
Run
1
60 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
2
Wide Grip Pull-Up
3
10 reps
3
Lat Pulldown
3
5 reps
4
Seated Row (Cable)
3
5 reps
5
Bicep Curl (Barbell)
3
8 reps
6
Hammer Curl
3
8 reps
7
Run
1
60 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
2
Wide Grip Pull-Up
3
10 reps
3
Lat Pulldown
3
5 reps
4
Seated Row (Cable)
3
5 reps
5
Bicep Curl (Barbell)
3
8 reps
6
Hammer Curl
3
8 reps
7
Run
1
60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
2
Leg Press
3
7 reps
3
Leg Curl
3
10 reps
4
Leg Extension
3
10 reps
5
Standing Calf Raise
3
15 reps
6
Run
1
60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
2
Leg Press
3
7 reps
3
Leg Curl
3
10 reps
4
Leg Extension
3
10 reps
5
Standing Calf Raise
3
15 reps
6
Run
1
60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
2
Leg Press
3
7 reps
3
Leg Curl
3
10 reps
4
Leg Extension
3
10 reps
5
Standing Calf Raise
3
15 reps
6
Run
1
60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
2
Leg Press
3
7 reps
3
Leg Curl
3
10 reps
4
Leg Extension
3
10 reps
5
Standing Calf Raise
3
15 reps
6
Run
1
60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
2
Leg Press
3
7 reps
3
Leg Curl
3
10 reps
4
Leg Extension
3
10 reps
5
Standing Calf Raise
3
15 reps
6
Run
1
60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
2
Leg Press
3
7 reps
3
Leg Curl
3
10 reps
4
Leg Extension
3
10 reps
5
Standing Calf Raise
3
15 reps
6
Run
1
60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
2
Leg Press
3
7 reps
3
Leg Curl
3
10 reps
4
Leg Extension
3
10 reps
5
Standing Calf Raise
3
15 reps
6
Run
1
60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
2
Leg Press
3
7 reps
3
Leg Curl
3
10 reps
4
Leg Extension
3
10 reps
5
Standing Calf Raise
3
15 reps
6
Run
1
60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
2
Leg Press
3
7 reps
3
Leg Curl
3
10 reps
4
Leg Extension
3
10 reps
5
Standing Calf Raise
3
15 reps
6
Run
1
60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
2
Leg Press
3
7 reps
3
Leg Curl
3
10 reps
4
Leg Extension
3
10 reps
5
Standing Calf Raise
3
15 reps
6
Run
1
60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
2
Leg Press
3
7 reps
3
Leg Curl
3
10 reps
4
Leg Extension
3
10 reps
5
Standing Calf Raise
3
15 reps
6
Run
1
60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
2
Leg Press
3
7 reps
3
Leg Curl
3
10 reps
4
Leg Extension
3
10 reps
5
Standing Calf Raise
3
15 reps
6
Run
1
60 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
2
Lateral Raise (Machine)
3
10 reps
3
Front Raise
3
10 reps
4
Rear Delt Fly (Dumbbell)
3
10 reps
5
Plank
3
60 secs
6
Russian Twist
3
20 reps
7
Run
1
60 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
2
Lateral Raise (Machine)
3
10 reps
3
Front Raise
3
10 reps
4
Rear Delt Fly (Dumbbell)
3
10 reps
5
Plank
3
60 secs
6
Russian Twist
3
20 reps
7
Run
1
60 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
2
Lateral Raise (Machine)
3
10 reps
3
Front Raise
3
10 reps
4
Rear Delt Fly (Dumbbell)
3
10 reps
5
Plank
3
60 secs
6
Russian Twist
3
20 reps
7
Run
1
60 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
2
Lateral Raise (Machine)
3
10 reps
3
Front Raise
3
10 reps
4
Rear Delt Fly (Dumbbell)
3
10 reps
5
Plank
3
60 secs
6
Russian Twist
3
20 reps
7
Run
1
60 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
2
Lateral Raise (Machine)
3
10 reps
3
Front Raise
3
10 reps
4
Rear Delt Fly (Dumbbell)
3
10 reps
5
Plank
3
60 secs
6
Russian Twist
3
20 reps
7
Run
1
60 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
2
Lateral Raise (Machine)
3
10 reps
3
Front Raise
3
10 reps
4
Rear Delt Fly (Dumbbell)
3
10 reps
5
Plank
3
60 secs
6
Russian Twist
3
20 reps
7
Run
1
60 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
2
Lateral Raise (Machine)
3
10 reps
3
Front Raise
3
10 reps
4
Rear Delt Fly (Dumbbell)
3
10 reps
5
Plank
3
60 secs
6
Russian Twist
3
20 reps
7
Run
1
60 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
2
Lateral Raise (Machine)
3
10 reps
3
Front Raise
3
10 reps
4
Rear Delt Fly (Dumbbell)
3
10 reps
5
Plank
3
60 secs
6
Russian Twist
3
20 reps
7
Run
1
60 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
2
Lateral Raise (Machine)
3
10 reps
3
Front Raise
3
10 reps
4
Rear Delt Fly (Dumbbell)
3
10 reps
5
Plank
3
60 secs
6
Russian Twist
3
20 reps
7
Run
1
60 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
2
Lateral Raise (Machine)
3
10 reps
3
Front Raise
3
10 reps
4
Rear Delt Fly (Dumbbell)
3
10 reps
5
Plank
3
60 secs
6
Russian Twist
3
20 reps
7
Run
1
60 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
2
Lateral Raise (Machine)
3
10 reps
3
Front Raise
3
10 reps
4
Rear Delt Fly (Dumbbell)
3
10 reps
5
Plank
3
60 secs
6
Russian Twist
3
20 reps
7
Run
1
60 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
2
Lateral Raise (Machine)
3
10 reps
3
Front Raise
3
10 reps
4
Rear Delt Fly (Dumbbell)
3
10 reps
5
Plank
3
60 secs
6
Russian Twist
3
20 reps
7
Run
1
60 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
2
Wide Grip Pull-Up
3
10 reps
3
Push Up
3
15 reps
4
Kettlebell Swing
3
15 reps
5
Lunge (Dumbbell)
3
10 reps
6
Run
1
60 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
2
Wide Grip Pull-Up
3
10 reps
3
Push Up
3
15 reps
4
Kettlebell Swing
3
15 reps
5
Lunge (Dumbbell)
3
10 reps
6
Run
1
60 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
2
Wide Grip Pull-Up
3
10 reps
3
Push Up
3
15 reps
4
Kettlebell Swing
3
15 reps
5
Lunge (Dumbbell)
3
10 reps
6
Run
1
60 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
2
Wide Grip Pull-Up
3
10 reps
3
Push Up
3
15 reps
4
Kettlebell Swing
3
15 reps
5
Lunge (Dumbbell)
3
10 reps
6
Run
1
60 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
2
Wide Grip Pull-Up
3
10 reps
3
Push Up
3
15 reps
4
Kettlebell Swing
3
15 reps
5
Lunge (Dumbbell)
3
10 reps
6
Run
1
60 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
2
Wide Grip Pull-Up
3
10 reps
3
Push Up
3
15 reps
4
Kettlebell Swing
3
15 reps
5
Lunge (Dumbbell)
3
10 reps
6
Run
1
60 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
2
Wide Grip Pull-Up
3
10 reps
3
Push Up
3
15 reps
4
Kettlebell Swing
3
15 reps
5
Lunge (Dumbbell)
3
10 reps
6
Run
1
60 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
2
Wide Grip Pull-Up
3
10 reps
3
Push Up
3
15 reps
4
Kettlebell Swing
3
15 reps
5
Lunge (Dumbbell)
3
10 reps
6
Run
1
60 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
2
Wide Grip Pull-Up
3
10 reps
3
Push Up
3
15 reps
4
Kettlebell Swing
3
15 reps
5
Lunge (Dumbbell)
3
10 reps
6
Run
1
60 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
2
Wide Grip Pull-Up
3
10 reps
3
Push Up
3
15 reps
4
Kettlebell Swing
3
15 reps
5
Lunge (Dumbbell)
3
10 reps
6
Run
1
60 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
2
Wide Grip Pull-Up
3
10 reps
3
Push Up
3
15 reps
4
Kettlebell Swing
3
15 reps
5
Lunge (Dumbbell)
3
10 reps
6
Run
1
60 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
2
Wide Grip Pull-Up
3
10 reps
3
Push Up
3
15 reps
4
Kettlebell Swing
3
15 reps
5
Lunge (Dumbbell)
3
10 reps
6
Run
1
60 mins
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Pec Fly (Dumbbell)
3 Sets
6 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Run
1 Set
60 mins
Day 2
1
Bent Over Row (Barbell)
3 Sets
5 Reps
2
Wide Grip Pull-Up
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
5 Reps
4
Seated Row (Cable)
3 Sets
5 Reps
5
Bicep Curl (Barbell)
3 Sets
8 Reps
6
Hammer Curl
3 Sets
8 Reps
7
Run
1 Set
60 mins
Day 3
1
Squat (Bodyweight)
3 Sets
8 Reps
2
Leg Press
3 Sets
7 Reps
3
Leg Curl
3 Sets
10 Reps
4
Leg Extension
3 Sets
10 Reps
5
Standing Calf Raise
3 Sets
15 Reps
6
Run
1 Set
60 mins
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
2
Lateral Raise (Machine)
3 Sets
10 Reps
3
Front Raise
3 Sets
10 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Plank
3 Sets
60 secs
6
Russian Twist
3 Sets
20 Reps
7
Run
1 Set
60 mins
Day 5
1
Deadlift (Barbell)
3 Sets
8 Reps
2
Wide Grip Pull-Up
3 Sets
10 Reps
3
Push Up
3 Sets
15 Reps
4
Kettlebell Swing
3 Sets
15 Reps
5
Lunge (Dumbbell)
3 Sets
10 Reps
6
Run
1 Set
60 mins