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Big boiz

by Nicholas J.
1 athletes joined

Program Description

Build muscle and strength

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    May 03, 2024 02:26
  • Last Edited
    Jun 18, 2025 08:24

Summary

Unleash your strength with the **Big Boiz** program, a 10-week journey designed for those ready to elevate their lifting game. Committing to just four days a week, you'll tackle a balanced mix of push, pull, and leg workouts that focus on building muscle and increasing power. Each session is packed with targeted exercises like the Incline Bench Press and Lat Pulldown, ensuring you develop a well-rounded physique. Gear up for a transformative experience that will leave you feeling stronger and more confident than ever!
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4.8 Stars with 10, 000+ Ratings
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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
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
7 reps
10 reps
RPE 6
RPE 10
2
Machine Press
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
3
1
7 reps
10 reps
RPE 6
RPE 10
-
5
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
7 reps
10 reps
RPE 6
RPE 10
2
Machine Press
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
3
1
7 reps
10 reps
RPE 6
RPE 10
-
5
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
7 reps
10 reps
RPE 6
RPE 10
2
Machine Press
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
3
1
7 reps
10 reps
RPE 6
RPE 10
-
5
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
7 reps
10 reps
RPE 6
RPE 10
2
Machine Press
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
3
1
7 reps
10 reps
RPE 6
RPE 10
-
5
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
7 reps
10 reps
RPE 6
RPE 10
2
Machine Press
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
3
1
7 reps
10 reps
RPE 6
RPE 10
-
5
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
7 reps
10 reps
RPE 6
RPE 10
2
Machine Press
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
3
1
7 reps
10 reps
RPE 6
RPE 10
-
5
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
7 reps
10 reps
RPE 6
RPE 10
2
Machine Press
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
3
1
7 reps
10 reps
RPE 6
RPE 10
-
5
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
7 reps
10 reps
RPE 6
RPE 10
2
Machine Press
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
3
1
7 reps
10 reps
RPE 6
RPE 10
-
5
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
7 reps
10 reps
RPE 6
RPE 10
2
Machine Press
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
3
1
7 reps
10 reps
RPE 6
RPE 10
-
5
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
7 reps
10 reps
RPE 6
RPE 10
2
Machine Press
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
3
1
7 reps
10 reps
RPE 6
RPE 10
-
5
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
7 reps
10 reps
RPE 6
RPE 10
2
Leg Curl
1
3
1
7 reps
10 reps
RPE 6
RPE 10
-
3
Leg Press
1
3
7 reps
10 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
7 reps
10 reps
RPE 6
RPE 10
2
Leg Curl
1
3
1
7 reps
10 reps
RPE 6
RPE 10
-
3
Leg Press
1
3
7 reps
10 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
7 reps
10 reps
RPE 6
RPE 10
2
Leg Curl
1
3
1
7 reps
10 reps
RPE 6
RPE 10
-
3
Leg Press
1
3
7 reps
10 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
7 reps
10 reps
RPE 6
RPE 10
2
Leg Curl
1
3
1
7 reps
10 reps
RPE 6
RPE 10
-
3
Leg Press
1
3
7 reps
10 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
7 reps
10 reps
RPE 6
RPE 10
2
Leg Curl
1
3
1
7 reps
10 reps
RPE 6
RPE 10
-
3
Leg Press
1
3
7 reps
10 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
7 reps
10 reps
RPE 6
RPE 10
2
Leg Curl
1
3
1
7 reps
10 reps
RPE 6
RPE 10
-
3
Leg Press
1
3
7 reps
10 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
7 reps
10 reps
RPE 6
RPE 10
2
Leg Curl
1
3
1
7 reps
10 reps
RPE 6
RPE 10
-
3
Leg Press
1
3
7 reps
10 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
7 reps
10 reps
RPE 6
RPE 10
2
Leg Curl
1
3
1
7 reps
10 reps
RPE 6
RPE 10
-
3
Leg Press
1
3
7 reps
10 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
7 reps
10 reps
RPE 6
RPE 10
2
Leg Curl
1
3
1
7 reps
10 reps
RPE 6
RPE 10
-
3
Leg Press
1
3
7 reps
10 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
7 reps
10 reps
RPE 6
RPE 10
2
Leg Curl
1
3
1
7 reps
10 reps
RPE 6
RPE 10
-
3
Leg Press
1
3
7 reps
10 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
7 reps
10 reps
RPE 6
RPE 10
2
Seated Row (Cable)
1
3
6 reps
10 reps
RPE 6
RPE 10
3
Standing Pullover (Cable)
1
2
1
6 reps
10 reps
RPE 6
RPE 10
-
4
Alternating Dumbbell Curl
1
3
6 reps
10 reps
RPE 6
RPE 10
5
Preacher Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
7 reps
10 reps
RPE 6
RPE 10
2
Seated Row (Cable)
1
3
6 reps
10 reps
RPE 6
RPE 10
3
Standing Pullover (Cable)
1
2
1
6 reps
10 reps
RPE 6
RPE 10
-
4
Alternating Dumbbell Curl
1
3
6 reps
10 reps
RPE 6
RPE 10
5
Preacher Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
7 reps
10 reps
RPE 6
RPE 10
2
Seated Row (Cable)
1
3
6 reps
10 reps
RPE 6
RPE 10
3
Standing Pullover (Cable)
1
2
1
6 reps
10 reps
RPE 6
RPE 10
-
4
Alternating Dumbbell Curl
1
3
6 reps
10 reps
RPE 6
RPE 10
5
Preacher Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
7 reps
10 reps
RPE 6
RPE 10
2
Seated Row (Cable)
1
3
6 reps
10 reps
RPE 6
RPE 10
3
Standing Pullover (Cable)
1
2
1
6 reps
10 reps
RPE 6
RPE 10
-
4
Alternating Dumbbell Curl
1
3
6 reps
10 reps
RPE 6
RPE 10
5
Preacher Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
7 reps
10 reps
RPE 6
RPE 10
2
Seated Row (Cable)
1
3
6 reps
10 reps
RPE 6
RPE 10
3
Standing Pullover (Cable)
1
2
1
6 reps
10 reps
RPE 6
RPE 10
-
4
Alternating Dumbbell Curl
1
3
6 reps
10 reps
RPE 6
RPE 10
5
Preacher Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
7 reps
10 reps
RPE 6
RPE 10
2
Seated Row (Cable)
1
3
6 reps
10 reps
RPE 6
RPE 10
3
Standing Pullover (Cable)
1
2
1
6 reps
10 reps
RPE 6
RPE 10
-
4
Alternating Dumbbell Curl
1
3
6 reps
10 reps
RPE 6
RPE 10
5
Preacher Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
7 reps
10 reps
RPE 6
RPE 10
2
Seated Row (Cable)
1
3
6 reps
10 reps
RPE 6
RPE 10
3
Standing Pullover (Cable)
1
2
1
6 reps
10 reps
RPE 6
RPE 10
-
4
Alternating Dumbbell Curl
1
3
6 reps
10 reps
RPE 6
RPE 10
5
Preacher Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
7 reps
10 reps
RPE 6
RPE 10
2
Seated Row (Cable)
1
3
6 reps
10 reps
RPE 6
RPE 10
3
Standing Pullover (Cable)
1
2
1
6 reps
10 reps
RPE 6
RPE 10
-
4
Alternating Dumbbell Curl
1
3
6 reps
10 reps
RPE 6
RPE 10
5
Preacher Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
7 reps
10 reps
RPE 6
RPE 10
2
Seated Row (Cable)
1
3
6 reps
10 reps
RPE 6
RPE 10
3
Standing Pullover (Cable)
1
2
1
6 reps
10 reps
RPE 6
RPE 10
-
4
Alternating Dumbbell Curl
1
3
6 reps
10 reps
RPE 6
RPE 10
5
Preacher Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
7 reps
10 reps
RPE 6
RPE 10
2
Seated Row (Cable)
1
3
6 reps
10 reps
RPE 6
RPE 10
3
Standing Pullover (Cable)
1
2
1
6 reps
10 reps
RPE 6
RPE 10
-
4
Alternating Dumbbell Curl
1
3
6 reps
10 reps
RPE 6
RPE 10
5
Preacher Curl (Barbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
4
6 reps
10 reps
RPE 6
RPE 10
2
Front Raise
1
2
6 reps
10 reps
RPE 6
RPE 10
3
Shoulder Press (Machine)
1
3
6 reps
10 reps
RPE 6
RPE 10
4
Rear Delt Fly (Machine)
1
2
6 reps
10 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
4
6 reps
10 reps
RPE 6
RPE 10
2
Front Raise
1
2
6 reps
10 reps
RPE 6
RPE 10
3
Shoulder Press (Machine)
1
3
6 reps
10 reps
RPE 6
RPE 10
4
Rear Delt Fly (Machine)
1
2
6 reps
10 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
4
6 reps
10 reps
RPE 6
RPE 10
2
Front Raise
1
2
6 reps
10 reps
RPE 6
RPE 10
3
Shoulder Press (Machine)
1
3
6 reps
10 reps
RPE 6
RPE 10
4
Rear Delt Fly (Machine)
1
2
6 reps
10 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
4
6 reps
10 reps
RPE 6
RPE 10
2
Front Raise
1
2
6 reps
10 reps
RPE 6
RPE 10
3
Shoulder Press (Machine)
1
3
6 reps
10 reps
RPE 6
RPE 10
4
Rear Delt Fly (Machine)
1
2
6 reps
10 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
4
6 reps
10 reps
RPE 6
RPE 10
2
Front Raise
1
2
6 reps
10 reps
RPE 6
RPE 10
3
Shoulder Press (Machine)
1
3
6 reps
10 reps
RPE 6
RPE 10
4
Rear Delt Fly (Machine)
1
2
6 reps
10 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
4
6 reps
10 reps
RPE 6
RPE 10
2
Front Raise
1
2
6 reps
10 reps
RPE 6
RPE 10
3
Shoulder Press (Machine)
1
3
6 reps
10 reps
RPE 6
RPE 10
4
Rear Delt Fly (Machine)
1
2
6 reps
10 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
4
6 reps
10 reps
RPE 6
RPE 10
2
Front Raise
1
2
6 reps
10 reps
RPE 6
RPE 10
3
Shoulder Press (Machine)
1
3
6 reps
10 reps
RPE 6
RPE 10
4
Rear Delt Fly (Machine)
1
2
6 reps
10 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
4
6 reps
10 reps
RPE 6
RPE 10
2
Front Raise
1
2
6 reps
10 reps
RPE 6
RPE 10
3
Shoulder Press (Machine)
1
3
6 reps
10 reps
RPE 6
RPE 10
4
Rear Delt Fly (Machine)
1
2
6 reps
10 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
4
6 reps
10 reps
RPE 6
RPE 10
2
Front Raise
1
2
6 reps
10 reps
RPE 6
RPE 10
3
Shoulder Press (Machine)
1
3
6 reps
10 reps
RPE 6
RPE 10
4
Rear Delt Fly (Machine)
1
2
6 reps
10 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
4
6 reps
10 reps
RPE 6
RPE 10
2
Front Raise
1
2
6 reps
10 reps
RPE 6
RPE 10
3
Shoulder Press (Machine)
1
3
6 reps
10 reps
RPE 6
RPE 10
4
Rear Delt Fly (Machine)
1
2
6 reps
10 reps
RPE 6
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
7 Reps
10 Reps
@6
@10
2
Machine Press
3 Sets
10 Reps
@10
3
Pec Deck (Machine)
3 Sets
10 Reps
@10
4
Tricep Pushdown (Cable)
1 Set
3 Sets
1 Set
7 Reps
10 Reps
@6
@10
-
5
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
@10
Day 2
1
Leg Extension
1 Set
3 Sets
7 Reps
10 Reps
@6
@10
2
Leg Curl
1 Set
3 Sets
1 Set
7 Reps
10 Reps
@6
@10
-
3
Leg Press
1 Set
3 Sets
7 Reps
10 Reps
@6
@10
Day 3
1
Lat Pulldown
1 Set
3 Sets
7 Reps
10 Reps
@6
@10
2
Seated Row (Cable)
1 Set
3 Sets
6 Reps
10 Reps
@6
@10
3
Standing Pullover (Cable)
1 Set
2 Sets
1 Set
6 Reps
10 Reps
@6
@10
-
4
Alternating Dumbbell Curl
1 Set
3 Sets
6 Reps
10 Reps
@6
@10
5
Preacher Curl (Barbell)
2 Sets
10 Reps
@10
Day 4
1
Lateral Raise (Dumbbell)
1 Set
4 Sets
6 Reps
10 Reps
@6
@10
2
Front Raise
1 Set
2 Sets
6 Reps
10 Reps
@6
@10
3
Shoulder Press (Machine)
1 Set
3 Sets
6 Reps
10 Reps
@6
@10
4
Rear Delt Fly (Machine)
1 Set
2 Sets
6 Reps
10 Reps
@6
@10