Big Boi Summer
It's a Big Boi Summer.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Military Press (Barbell) | 4 | 5 reps |
| 2 | Chest Fly (Cable) | 3 | 10 reps |
| 3 | Farmer's Walk (Weighted) | 4 | 1 rep |
| 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 min |
Common questions
Yes, Big Boi Summer is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 70 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 Boi Summer is structured around 5 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Big Boi Summer 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
