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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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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