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BoostcampPNG

Big boiz

by Nicholas J.

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 03:33
  • Last Edited
    Jun 24, 2024 02:46

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Front Delts
15.5%
Triceps
14.7%
Chest
12.2%
Lats
9.4%
Biceps
9%
Middle Delts
8.8%
Upper Back
8%
Quadriceps
7.8%
Hamstrings
7.3%
Rear Delts
3.9%
Glutes
1.6%
Abductors
0.8%
Abs
0.6%
Forearms
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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GooglePlay
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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
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