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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
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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
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
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
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
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
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
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
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
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
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