logo
BoostcampPNG

Big Boy So Strong - Smolov Rapido

by John F.
9 athletes joined

Program Description

Strong Squat, Strong press, Strong back. Take lotsa rest during Squat and Bench portions of the workout. Take minimal rests during accessories. Eat a lot and sleep well. This program works best if you are bulking while running it due to the volume and intensity of squatting, not to mention the rest of the work.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 19, 2024 03:25
  • Last Edited
    Jun 18, 2025 11:53

Summary

Unlock your strength potential with the **Big Boy So Strong - Smolov Rapido** program! Over the course of 9 weeks, you’ll engage in a focused 4-day training split that emphasizes barbell movements, including squats, bench presses, and overhead presses, designed to build raw power and muscle mass. Each session is structured to progressively challenge you with varying intensities and rep schemes, ensuring consistent gains and improved performance. Perfect for those ready to take their lifting to the next level, this program will transform your physique and boost your confidence in the gym!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
9 reps
70%
2
Bench Press (Barbell)
3
5 reps
75%
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Front Raise
3
AMRAP
RPE 8.5
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
9 reps
70%
2
Bench Press (Barbell)
5
5 reps
75%
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Front Raise
3
AMRAP
RPE 8.5
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
9 reps
70%
2
Bench Press (Barbell)
3
5 reps
80%
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Front Raise
3
AMRAP
RPE 8.5
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
75%
2
Bench Press (Barbell)
4
5 reps
75%
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Front Raise
3
AMRAP
RPE 8.5
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
4 reps
5 reps
85%
85%
2
Bench Press (Barbell)
5
5 reps
83%
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Front Raise
3
AMRAP
RPE 8.5
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
4 reps
90%
90%
2
Bench Press (Barbell)
3
5 reps
85%
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Front Raise
3
AMRAP
RPE 8.5
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
90%
2
Bench Press (Barbell)
3
5 reps
88%
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Front Raise
3
AMRAP
RPE 8.5
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
90%
2
Bench Press (Barbell)
3
5 reps
75%
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Front Raise
3
AMRAP
RPE 8.5
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
95%
2
Bench Press (Barbell)
3
3 reps
94%
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Front Raise
3
AMRAP
RPE 8.5
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
75%
2
Bench Press (Barbell)
3
4 reps
80%
3
Overhead Press (Barbell)
3
AMRAP
RPE 8
4
Dumbbell Row
4
8 reps
RPE 8
5
Bicep Curl (Barbell)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
2
AMRAP
AMRAP
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
75%
2
Bench Press (Barbell)
5
4 reps
80%
3
Overhead Press (Barbell)
3
AMRAP
RPE 8
4
Dumbbell Row
4
8 reps
RPE 8
5
Bicep Curl (Barbell)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
2
AMRAP
AMRAP
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
75%
2
Bench Press (Barbell)
4
4 reps
85%
3
Overhead Press (Barbell)
3
AMRAP
RPE 8
4
Dumbbell Row
4
8 reps
RPE 8
5
Bicep Curl (Barbell)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
2
AMRAP
AMRAP
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
80%
2
Overhead Press (Barbell)
3
AMRAP
RPE 8
3
Dumbbell Row
4
8 reps
RPE 8
4
Bicep Curl (Barbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
2
AMRAP
AMRAP
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4 reps
3 reps
5 reps
80%
90%
85%
2
Bench Press (Barbell)
3
4 reps
87%
3
Overhead Press (Barbell)
3
AMRAP
RPE 8
4
Dumbbell Row
4
8 reps
RPE 8
5
Bicep Curl (Barbell)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
2
AMRAP
AMRAP
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
3 reps
3 reps
90%
95%
2
Bench Press (Barbell)
4
4 reps
87%
3
Overhead Press (Barbell)
3
AMRAP
RPE 8
4
Dumbbell Row
4
8 reps
RPE 8
5
Bicep Curl (Barbell)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
2
AMRAP
AMRAP
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
80%
95%
2
Bench Press (Barbell)
3
4 reps
85%
3
Overhead Press (Barbell)
3
AMRAP
RPE 8
4
Dumbbell Row
4
8 reps
RPE 8
5
Bicep Curl (Barbell)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
2
AMRAP
AMRAP
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
95%
2
Bench Press (Barbell)
3
2 reps
94%
3
Overhead Press (Barbell)
3
AMRAP
RPE 8
4
Dumbbell Row
4
8 reps
RPE 8
5
Bicep Curl (Barbell)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
2
AMRAP
AMRAP
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Bench Press (Barbell)
3
4 reps
80%
3
Overhead Press (Barbell)
3
AMRAP
RPE 8
4
Dumbbell Row
4
8 reps
RPE 8
5
Bicep Curl (Barbell)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
2
AMRAP
AMRAP
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
4
8 reps
65%
3
Overhead Press (Barbell)
3
AMRAP
RPE 8
4
Bicep Curl (Barbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
6
Front Raise
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
4
10 reps
65%
3
Overhead Press (Barbell)
3
AMRAP
RPE 8
4
Bicep Curl (Barbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
6
Front Raise
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
4
8 reps
70%
3
Overhead Press (Barbell)
3
AMRAP
RPE 8
4
Bicep Curl (Barbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
6
Front Raise
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Bench Press (Barbell)
4
8 reps
65%
3
Overhead Press (Barbell)
3
AMRAP
RPE 8
4
Bicep Curl (Barbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
6
Front Raise
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
80%
2
Bench Press (Barbell)
4
10 reps
70%
3
Overhead Press (Barbell)
3
AMRAP
RPE 8
4
Bicep Curl (Barbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
6
Front Raise
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
4 reps
5 reps
85%
90%
2
Bench Press (Barbell)
4
10 reps
70%
3
Overhead Press (Barbell)
3
AMRAP
RPE 8
4
Bicep Curl (Barbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
6
Front Raise
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
3 reps
85%
95%
2
Bench Press (Barbell)
4
8 reps
65%
3
Overhead Press (Barbell)
3
AMRAP
RPE 8
4
Bicep Curl (Barbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
6
Front Raise
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
95%
2
Bench Press (Barbell)
3
1
1 reps
1 reps
90%
98%
3
Overhead Press (Barbell)
3
AMRAP
RPE 8
4
Bicep Curl (Barbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
6
Front Raise
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
2 reps
1 reps
1 reps
6 reps
RPE 7.5
RPE 8
RPE 9
RPE 6.5
2
Bench Press (Barbell)
2
2 reps
88%
3
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
6
Barbell Row
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5
2 reps
1 reps
1 reps
6 reps
RPE 7.5
RPE 8
RPE 9
RPE 6.5
2
Bench Press (Barbell)
2
2 reps
88%
3
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
6
Barbell Row
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
2 reps
1 reps
1 reps
6 reps
RPE 7.5
RPE 8
RPE 9
RPE 6.5
2
Bench Press (Barbell)
2
2 reps
90%
3
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
6
Barbell Row
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Bench Press (Barbell)
2
2 reps
92%
3
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
6
Barbell Row
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
92%
2
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5
Barbell Row
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
94%
2
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5
Barbell Row
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
98%
2
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5
Barbell Row
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
100%
2
Overhead Press (Barbell)
2
1
5 reps
8 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5
Barbell Row
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bench Press (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
4 Sets
9 Reps
70%
2
Bench Press (Barbell)
3 Sets
5 Reps
75%
3
Overhead Press (Barbell)
3 Sets
6 Reps
@8
4
Front Raise
3 Sets
AMRAP
@8.5
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
Day 2
1
Squat (Barbell)
4 Sets
7 Reps
75%
2
Bench Press (Barbell)
3 Sets
4 Reps
80%
3
Overhead Press (Barbell)
3 Sets
AMRAP
@8
4
Dumbbell Row
4 Sets
8 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
8 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
2 Sets
AMRAP
AMRAP
@7
@10
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Bench Press (Barbell)
4 Sets
8 Reps
65%
3
Overhead Press (Barbell)
3 Sets
AMRAP
@8
4
Bicep Curl (Barbell)
3 Sets
8 Reps
@8
5
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@10
6
Front Raise
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@9
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
4 Sets
2 Reps
1 Reps
1 Reps
6 Reps
@7.5
@8
@9
@6.5
2
Bench Press (Barbell)
2 Sets
2 Reps
88%
3
Overhead Press (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@8
@9
4
Lateral Raise (Dumbbell)
2 Sets
2 Sets
AMRAP
AMRAP
@8
@10
5
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
6
Barbell Row
3 Sets
8 Reps
@8