Anti-sciencie gymbro, get big
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pec Deck (Machine) | 2 | 15–20 reps | @6 |
| 2 | Bench Press (Dumbbell) | 1 | 10–12 reps | @9.5 |
| 2 | 8–10 reps | @9.5 | ||
| 3 | Incline Bench Press (Smith Machine) | 2 | 10–12 reps | @9 |
| 1 | 10–12 reps | @10 | ||
| 4 | Pec Fly (Dumbbell) | 2 | 10–12 reps | @10 |
| 5 | Pec Deck (Machine) | 2 | 12–15 reps | @10 |
| 6 | Lateral Raise (Dumbbell) | 4 | 12–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Overhead Press (Dumbbell) | 3 | 8–12 reps | @9 |
| 2 | Lateral Raise (Dumbbell) | 3 | 10–12 reps | @10 |
| 3 | Lateral Raise (Cable) | 2 | 12–15 reps | @10 |
| 4 | Rear Delt Fly (Dumbbell) | 3 | 8–12 reps | @10 |
| 5 | Rear Delt Fly (Machine) | 1 | 12–15 reps | @10 |
| 6 | Shrug (Barbell) | 2 | 6–10 reps | @10 |
| 2 | 8–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 1 | 6–8 reps | @8.5 |
| 1 | 10–12 reps | @9 | ||
| 2 | Pull-Up (Bodyweight) | 2 | AMRAP | @10 |
| 3 | Seated Row (Cable) | 2 | 10–12 reps | @10 |
| 4 | Dumbbell Row | 1 | 8–10 reps | @9.5 |
| 1 | 10–12 reps | @9.5 | ||
| 5 | Wide Grip Lat Pulldown | 2 | 12–15 reps | @10 |
| 6 | Pullover (Dumbbell) | 2 | 10–12 reps | @9.5 |
| 7 | Rear Delt Fly (Machine) | 3 | 12–15 reps | @10 |
| 8 | Standing Calf Raise | 4 | 15–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Curl | 2 | 10–12 reps | @10 |
| 2 | 12–15 reps | @10 | ||
| 2 | Leg Extension | 2 | 15–20 reps | @6 |
| 3 | Squat (Barbell) | 1 | 8–10 reps | @8.5 |
| 1 | 8–10 reps | @9 | ||
| 4 | Leg Press (45 Degrees) | 2 | 10–12 reps | @9 |
| 5 | Leg Extension | 4 | 10–15 reps | @10 |
| 6 | Romanian Deadlift (Barbell) | 3 | 8–10 reps | @9 |
| 7 | Hip Adductor (Machine) | 3 | 10–15 reps | @10 |
| 8 | Seated Calf Raise | 4 | 10–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Alternating Dumbbell Curl | 3 | 8–10 reps | @10 |
| 1B | V-Handle Tricep Pushdown (Cable) | 3 | 10–15 reps | @10 |
| Superset | ||||
| 2A | Seated Dumbbell Curl | 2 | 10–12 reps | @10 |
| 2B | Overhead Tricep Extension (Cable) | 2 | 10–12 reps | @10 |
| Superset | ||||
| 3A | Preacher Curl (Barbell) | 2 | 12–15 reps | @10 |
| 3B | Single Arm Pushdown | 2 | 12–15 reps | @10 |
| 4 | Wrist Curls | 4 | 20 reps | @10 |
| 5 | Reverse Wrist Curl (Dumbbell) | 4 | 20 reps | @10 |
| 6 | Standing Calf Raise | 4 | 12–15 reps | @10 |
Common questions
Yes, Anti-sciencie gymbro, get big 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 50 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.
Anti-sciencie gymbro, get big 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.
Anti-sciencie gymbro, get big 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
