BIG G SUPERSETS
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Bench Press (Dumbbell) | 4 | 0 reps |
| 1B | Bent Over Row (Dumbbell) | 4 | 0 reps |
| Superset | |||
| Superset | |||
| 3A | Chest Press (Machine) | 4 | 0 reps |
| 3B | Seated Row (Cable) | 4 | 0 reps |
| Superset | |||
| 4A | Chest Fly (Cable) | 3 | 0 reps |
| 4B | Lat Pulldown | 3 | 0 reps |
| 5 | Back Extension | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Clean and Press | 4 | 0 reps |
| Superset | |||
| 2A | Lying Rear Lateral Raise | 4 | 0 reps |
| 2B | Lateral Raise (Dumbbell) | 4 | 0 reps |
| Superset | |||
| 3A | Upright Row (Cable) | 3 | 0 reps |
| 3B | Rear Delt Fly (Machine) | 3 | 0 reps |
| Superset | |||
| 4A | Skull Crusher | 4 | 0 reps |
| 4B | Bicep Curl (EZ Bar) | 4 | 0 reps |
| 5 | Leg Raise (Captain's Chair) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Sumo Deadlift (Barbell) | 3 | 0 reps |
| 2 | Leg Press | 4 | 0 reps |
| 3 | Leg Extension | 4 | 0 reps |
| 4 | Straight Leg Calf Raise | 4 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bent Over Row (Barbell) | 4 | 0 reps |
| 1B | Push Up | 4 | 0 reps |
| Superset | |||
| 2A | Chest Supported Row (Dumbbell) | 4 | 0 reps |
| 2B | Incline Bench Press (Smith Machine) | 4 | 0 reps |
| Superset | |||
| 3A | Lat Pulldown | 3 | 0 reps |
| 3B | Chest Fly (Cable) | 3 | 0 reps |
| 4 | Back Extension | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Shoulder Press (Machine) | 4 | 0 reps |
| 1B | Lateral Raise (Dumbbell) | 4 | 0 reps |
| Superset | |||
| 2A | Face Pull | 4 | 0 reps |
| 2B | Rear Delt Fly (Machine) | 4 | 0 reps |
| Superset | |||
| 3A | Skull Crusher | 4 | 0 reps |
| 3B | Hammer Curl | 4 | 0 reps |
| Superset | |||
| 4A | V-Handle Tricep Pushdown (Cable) | 4 | 0 reps |
| 4B | Bicep Curl (Dumbbell) | 4 | 0 reps |
| 5 | Machine Crunch | 3 | 0 reps |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, BIG G SUPERSETS is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 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 50 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.
BIG G SUPERSETS is structured around 5 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 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
BIG G SUPERSETS 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
