IntermediateFree

Basics Get You Big!!!

Alexander N.· May 2024

11athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

6 days

Level

Intermediate

Goal

Muscle, Strength

Equipment

Full Gym

Session length

70 min

This program is designed as a general size and strength program that will build a solid base of competence in the weight room. It is designed for early intermediates who want to get more serious about the gym. The program is designed to get you strong and proficient at all the basic lifts you’ll need to know no matter what your goal is later on, Bodybuilding, powerlifting, etc. The program uses linear progression to drive up your max on key lifts while getting you better at more fluff and pump stuff. If you eat right and sleep, this program will force your body to get jacked and strong.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Quadriceps

11%

Triceps

10.4%

Front Delts

10.2%

Upper Back

10%

Chest

8.8%

Biceps

7.9%

Hamstrings

7.6%

Glutes

7.4%

Middle Delts

Lats

5.6%

Abs

3.3%

Forearms

2.7%

Rear Delts

2.2%

Adductors

2.1%

Calves

1.8%

Lower Back

1.6%

Abductors

0.5%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	5 reps	60%
		1	1 rep	95%
		3	5 reps	80%
2	Overhead Press (Barbell)	1	5 reps	60%
		1	1 rep	95%
		3	5 reps	80%
3	Seated Overhead Press (Dumbbell)	3	8–10 reps	@9–10
4	Lateral Raise (Dumbbell)	4	10–12 reps	@10
5	Incline Bench Press (Dumbbell)	4	8 reps	@8.5–10
6	Bench Press (Close Grip)	3	8 reps	@9–10
7	Tricep Extension (Cable)	2	10–12 reps	@10
8	Tricep Pushdown (Cable)	2	8–10 reps	@10

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	1	5 reps	60%
		1	1 rep	95%
		3	5 reps	75%
2	Bent Over Row (Barbell)	1	5 reps	60%
		1	1 rep	95%
		3	5 reps	80%
3	Lat Pulldown	4	8 reps	@9–10
4	Kroc Row	2	18–20 reps	@8–10
5	Bicep Curl (Barbell)	3	6 reps	@8–10
6	Incline Curl (Dumbbell)	2	12–14 reps	@10
7	Concentration Curl	2	8–10 reps	@10
8	Hammer Curl	3	6 reps	@8–10
9	Rear Delt Fly (Dumbbell)	3	12–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	5 reps	60%
		1	1 rep	95%
		3	5 reps	75%
2	Farmer's Walk (Weighted)	2	1 min	@10
		1	1 min	—
3	Walking Lunge (Dumbbell)	4	6 reps	@8–10
4	Lateral Med Ball Slam	3	5 reps	@7
5	Leg Press	4	10 reps	@9–10
6	Bench Press (Dumbbell)	3	10–12 reps	@9–10
7	Shrug (Barbell)	3	10–12 reps	@9.5
8	Hamstring Curl	4	10–12 reps	@9.5
9	Standing Calf Raise	3	15 reps	@9

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	5 reps	60%
		1	1 rep	95%
		3	5 reps	80%
2	Overhead Press (Barbell)	1	5 reps	60%
		1	1 rep	95%
		3	5 reps	80%
3	Seated Overhead Press (Dumbbell)	3	8–10 reps	@9–10
4	Lateral Raise (Dumbbell)	4	10–12 reps	@10
5	Incline Bench Press (Dumbbell)	4	8 reps	@8.5–10
6	Bench Press (Close Grip)	3	8 reps	@9–10
7	Tricep Extension (Cable)	2	10–12 reps	@10
8	Tricep Pushdown (Cable)	2	8–10 reps	@10

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	1	5 reps	60%
		1	1 rep	95%
		3	5 reps	75%
2	Bent Over Row (Barbell)	1	5 reps	60%
		1	1 rep	95%
		3	5 reps	80%
3	Lat Pulldown	4	8 reps	@9–10
4	Kroc Row	2	18–20 reps	@8–10
5	Bicep Curl (Barbell)	3	6 reps	@8–10
6	Incline Curl (Dumbbell)	2	12–14 reps	@10
7	Concentration Curl	2	8–10 reps	@10
8	Hammer Curl	3	6 reps	@8–10
9	Rear Delt Fly (Dumbbell)	3	12–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	5 reps	60%
		1	1 rep	95%
		3	5 reps	75%
2	Farmer's Walk (Weighted)	3	1 min	@10
3	Walking Lunge (Dumbbell)	4	6 reps	@8–10
4	Lateral Med Ball Slam	3	5 reps	@7
5	Leg Press	4	10 reps	@9–10
6	Bench Press (Dumbbell)	3	10–12 reps	@9–10
7	Shrug (Barbell)	3	10–12 reps	@9.5
8	Hamstring Curl	4	10–12 reps	@9.5
9	Standing Calf Raise	3	15 reps	@9

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Basics Get You 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 12 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.

Basics Get You Big!!! is structured around 6 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Basics Get You 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

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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