logo
BoostcampPNG

Big n Strong

by Jesse D.
3 athletes joined

Program Description

Made this program to hopefully get some people.. you guessed it, Big n Strong. Swap out specific exercises if need be due to equipment or personal choice, but keep movement patterns as similar as possible (ex. Pull-ups subbed for lat pulldowns).

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 14, 2024 11:10
  • Last Edited
    Jun 18, 2025 09:13

Summary

Unleash your strength with the "Big n Strong" program, a focused 4-week journey designed for serious lifters looking to build muscle and power. Committing to four days a week, you'll tackle a variety of barbell and dumbbell exercises, including the classic bench press and shoulder press, all aimed at maximizing your upper body strength. Each session is structured to push your limits with high-intensity sets, ensuring you make significant gains in size and strength. Equip yourself with a full gym and get ready to transform your physique!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
RPE 9
2
Squat (Barbell)
3
8 reps
RPE 9
3
Seated Row (Cable)
4
15 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5
Back Extension
3
30 reps
RPE 9
6
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
7
Bicep Curl (EZ Bar)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
RPE 9
2
Squat (Barbell)
3
6 reps
RPE 9
3
Seated Row (Cable)
4
12 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5
Back Extension
3
30 reps
RPE 9
6
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
7
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 9
2
Squat (Barbell)
3
3 reps
RPE 9
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5
Back Extension
3
30 reps
RPE 9
6
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
7
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-3 reps
RPE 10
2
Squat (Barbell)
3
3 reps
RPE 6
3
Seated Row (Cable)
4
8 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5
Back Extension
3
30 reps
RPE 9
6
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
7
Bicep Curl (EZ Bar)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10 reps
RPE 9
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Spoto Press
3
10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
7
Rear Delt Fly (Machine)
3
20 reps
RPE 9
8
Overhead Tricep Extension (Cable)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 9
2
Bench Press (Barbell)
3
6 reps
RPE 9
3
Spoto Press
3
8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
8
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 9
2
Bench Press (Barbell)
3
3 reps
RPE 9
3
Spoto Press
3
5 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
RPE 10
2
Bench Press (Barbell)
3
3 reps
RPE 6
3
Spoto Press
3
3 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10 reps
RPE 9
8
Overhead Tricep Extension (Cable)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
RPE 9
2
Squat (Barbell)
3
8 reps
RPE 9
3
Seated Row (Cable)
4
15 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5
Back Extension
3
30 reps
RPE 9
6
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
7
Bicep Curl (EZ Bar)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
RPE 9
2
Squat (Barbell)
3
6 reps
RPE 9
3
Seated Row (Cable)
4
12 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5
Back Extension
3
30 reps
RPE 9
6
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
7
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 9
2
Squat (Barbell)
3
3 reps
RPE 9
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5
Back Extension
3
30 reps
RPE 9
6
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
7
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-3 reps
RPE 10
2
Squat (Barbell)
3
3 reps
RPE 6
3
Seated Row (Cable)
4
8 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5
Back Extension
3
30 reps
RPE 9
6
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
7
Bicep Curl (EZ Bar)
4
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10 reps
RPE 9
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Spoto Press
3
10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
7
Rear Delt Fly (Machine)
3
20 reps
RPE 9
8
Overhead Tricep Extension (Cable)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 9
2
Bench Press (Barbell)
3
6 reps
RPE 9
3
Spoto Press
3
8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
8
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 9
2
Bench Press (Barbell)
3
3 reps
RPE 9
3
Spoto Press
3
5 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
RPE 10
2
Bench Press (Barbell)
3
3 reps
RPE 6
3
Spoto Press
3
3 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10 reps
RPE 9
8
Overhead Tricep Extension (Cable)
4
10 reps
RPE 9
Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
10 Reps
@9
2
Bench Press (Barbell)
3 Sets
8 Reps
@9
3
Spoto Press
3 Sets
10 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
5
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@9
7
Rear Delt Fly (Machine)
3 Sets
20 Reps
@9
8
Overhead Tricep Extension (Cable)
4 Sets
15 Reps
@9
Day 4
1
Bench Press (Barbell)
1 Set
10 Reps
@9
2
Bench Press (Barbell)
3 Sets
8 Reps
@9
3
Spoto Press
3 Sets
10 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
5
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@9
7
Rear Delt Fly (Machine)
3 Sets
20 Reps
@9
8
Overhead Tricep Extension (Cable)
4 Sets
15 Reps
@9
Day 1
1
Squat (Barbell)
1 Set
10 Reps
@9
2
Squat (Barbell)
3 Sets
8 Reps
@9
3
Seated Row (Cable)
4 Sets
15 Reps
@9
4
Leg Extension
3 Sets
20 Reps
@9
5
Back Extension
3 Sets
30 Reps
@9
6
Pull-Up (Bodyweight)
4 Sets
AMRAP
@9
7
Bicep Curl (EZ Bar)
4 Sets
15 Reps
@9
Day 3
1
Squat (Barbell)
1 Set
10 Reps
@9
2
Squat (Barbell)
3 Sets
8 Reps
@9
3
Seated Row (Cable)
4 Sets
15 Reps
@9
4
Leg Extension
3 Sets
20 Reps
@9
5
Back Extension
3 Sets
30 Reps
@9
6
Pull-Up (Bodyweight)
4 Sets
AMRAP
@9
7
Bicep Curl (EZ Bar)
4 Sets
15 Reps
@9