Big Boi Summer

by Nick M.

1 athletes joined

Program Description

To have a big boi summer

Program Overview

Level
Advanced, Intermediate
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
70 minutes
Created
Jun 09, 2025 05:00
Last Edited
Jun 09, 2025 07:56

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Wide Grip Pull-Up

4

8 reps

-

2

Bench Press (Dumbbell)

4

5 reps

-

3

Dip (Weighted)

3

10 reps

-

4

Incline Bench Press (Dumbbell)

3

8 reps

-

5

Bicep Curl (Cable)

3

10 reps

-

6

Hammer Curl (Dumbbell)

3

8 reps

-

7

Russian Twist (Dumbbell)

3

20 reps

-

8

Hanging Leg Raise

3

8 reps

-

Day 2

1

Hip Abductor (Machine)

4

10 reps

-

2

Leg Extension

4

10 reps

-

3

Deadlift (Barbell)

4

4 reps

-

4

Squat (Barbell)

4

8 reps

-

5

Seated Calf Raise

3

10 reps

-

6

Lying Leg Curl

4

8 reps

-

7

Stair Climber

2

5 mins

-

Day 3

1

Push Up

4

15 reps

-

2

Pull-Up (Bodyweight)

4

10 reps

-

3

Standing Pullover (Cable)

3

10 reps

-

4

Pendlay Row

4

6 reps

-

5

Tricep Pushdown (Cable)

3

10 reps

-

6

Overhead Tricep Extension (Cable)

3

8 reps

-

7

Mountain Climber

3

20 reps

-

8

Sit Up

3

15 reps

-

Day 4

1

Hip Abductor (Machine)

4

10 reps

-

2

Lying Leg Curl

4

10 reps

-

3

Stiff Leg Deadlift

3

8 reps

-

4

Lunge (Dumbbell)

3

20 reps

-

5

Front Squat (Barbell)

3

8 reps

-

6

Seated Calf Raise

4

8 reps

-

7

Stair Climber

2

5 mins

-

Day 5

1

Military Press (Barbell)

4

5 reps

-

2

Chest Fly (Cable)

3

10 reps

-

3

Farmer's Walk (Weighted)

4

1 reps

-

4

Lateral Raise (Dumbbell)

4

10 reps

-

5

Rear Delt Fly (Dumbbell)

3

10 reps

-

6

Reverse Bicep Curl (Dumbbell)

4

10 reps

-

7

Tricep Pushdown (Cable)

3

8 reps

-

8

Bicep Curl (Barbell)

3

8 reps

-

9

Russian Twist

3

20 reps

-

10

Plank

3

1 mins

-

Day 1

1

Wide Grip Pull-Up

4 Sets

8 Reps

-

2

Bench Press (Dumbbell)

4 Sets

5 Reps

-

3

Dip (Weighted)

3 Sets

10 Reps

-

4

Incline Bench Press (Dumbbell)

3 Sets

8 Reps

-

5

Bicep Curl (Cable)

3 Sets

10 Reps

-

6

Hammer Curl (Dumbbell)

3 Sets

8 Reps

-

7

Russian Twist (Dumbbell)

3 Sets

20 Reps

-

8

Hanging Leg Raise

3 Sets

8 Reps

-

Day 3

1

Push Up

4 Sets

15 Reps

-

2

Pull-Up (Bodyweight)

4 Sets

10 Reps

-

3

Standing Pullover (Cable)

3 Sets

10 Reps

-

4

Pendlay Row

4 Sets

6 Reps

-

5

Tricep Pushdown (Cable)

3 Sets

10 Reps

-

6

Overhead Tricep Extension (Cable)

3 Sets

8 Reps

-

7

Mountain Climber

3 Sets

20 Reps

-

8

Sit Up

3 Sets

15 Reps

-

Day 4

1

Hip Abductor (Machine)

4 Sets

10 Reps

-

2

Lying Leg Curl

4 Sets

10 Reps

-

3

Stiff Leg Deadlift

3 Sets

8 Reps

-

4

Lunge (Dumbbell)

3 Sets

20 Reps

-

5

Front Squat (Barbell)

3 Sets

8 Reps

-

6

Seated Calf Raise

4 Sets

8 Reps

-

7

Stair Climber

2 Sets

5 mins

-

Day 2

1

Hip Abductor (Machine)

4 Sets

10 Reps

-

2

Leg Extension

4 Sets

10 Reps

-

3

Deadlift (Barbell)

4 Sets

4 Reps

-

4

Squat (Barbell)

4 Sets

8 Reps

-

5

Seated Calf Raise

3 Sets

10 Reps

-

6

Lying Leg Curl

4 Sets

8 Reps

-

7

Stair Climber

2 Sets

5 mins

-

Day 5

1

Military Press (Barbell)

4 Sets

5 Reps

-

2

Chest Fly (Cable)

3 Sets

10 Reps

-

3

Farmer's Walk (Weighted)

4 Sets

1 Reps

-

4

Lateral Raise (Dumbbell)

4 Sets

10 Reps

-

5

Rear Delt Fly (Dumbbell)

3 Sets

10 Reps

-

6

Reverse Bicep Curl (Dumbbell)

4 Sets

10 Reps

-

7

Tricep Pushdown (Cable)

3 Sets

8 Reps

-

8

Bicep Curl (Barbell)

3 Sets

8 Reps

-

9

Russian Twist

3 Sets

20 Reps

-

10

Plank

3 Sets

1 mins

-