Bigger and Stronger v.2
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Weighted) | 5 | 3–5 reps |
| 2 | T-Bar Row | 5 | 3–5 reps |
| 3 | Bent Over Row (Dumbbell) | 4 | 6–8 reps |
| 4 | Bicep Curl (Dumbbell) | 4 | 6–8 reps |
| 5 | Rear Delt Fly (Dumbbell) | 4 | 6–8 reps |
| 6 | V-Bar Pulldown | 4 | 10–12 reps |
| 7 | Rear Delt Fly (Machine) | 4 | 10–12 reps |
| 8 | Rope Pulldown | 4 | 10–12 reps |
| 9 | Lat Pulldown | 4 | 10–12 reps |
| 10 | Back Extension | 4 | 10–12 reps |
| 11 | Bicep Curl (Cable) | 4 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 3–5 reps |
| 2 | Pull-Up (Bodyweight) | 4 | AMRAP |
| 3 | Dip (Bodyweight) | 4 | AMRAP |
| 4 | Bench Press (Dumbbell) | 4 | 6–8 reps |
| 5 | Seated Row (Machine) | 4 | 6–8 reps |
| 6 | Bicep Curl (Dumbbell) | 4 | 6–8 reps |
| 7 | V-Handle Tricep Pushdown (Cable) | 4 | 6–8 reps |
| 8 | Single Arm Tricep Extension (Cable) | 4 | 10–12 reps |
| 9 | Standing Pullover (Cable) | 4 | 10–12 reps |
| 10 | Bicep Curl (Cable) | 4 | 10–12 reps |
| 11 | Chest Fly (Machine) | 4 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 3–5 reps |
| 2 | Incline Bench Press (Dumbbell) | 4 | 6–8 reps |
| 3 | Pec Fly (Dumbbell) | 4 | 6–8 reps |
| 4 | Pullover (Dumbbell) | 4 | 6–8 reps |
| 5 | Skull Crusher | 4 | 6–8 reps |
| 6 | Dip (Weighted) | 4 | 10–12 reps |
| 7 | Tricep Rope Push Down (Cable) | 4 | 10–12 reps |
| 8 | Katana Extension | 4 | 10–12 reps |
| 9 | Chest Fly (Cable) | 4 | 10–12 reps |
| 10 | Push Up | 4 | AMRAP |
| 11 | Sit Up | 4 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 3–5 reps |
| 2 | Overhead Press (Barbell) | 5 | 3–5 reps |
| 3 | Leg Press | 4 | 10–12 reps |
| 1 | — | ||
| 4 | Seated Calf Raise | 4 | 10–12 reps |
| 5 | Overhead Press (Dumbbell) | 4 | 6–8 reps |
| 6 | Rope lifts | 4 | 6–8 reps |
| 7 | Shrug (Barbell) | 4 | 10–12 reps |
| 8 | Hip Abductor (Machine) | 4 | 10–12 reps |
| 9 | Hip Adductor (Machine) | 4 | 10–12 reps |
| 10 | Lateral Raise (Dumbbell) | 4 | 10–12 reps |
| 11 | Front Raise | 4 | 10–12 reps |
| 12 | Hanging Leg Raise | 4 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 5 | 3–5 reps |
| 2 | Overhead Press (Barbell) | 5 | 3–5 reps |
| 3 | Single Leg Press | 4 | 6–8 reps |
| 4 | Seated Calf Raise | 4 | 10–12 reps |
| 5 | Leg Extension | 4 | 8–10 reps |
| 6 | Leg Curl | 4 | 8–10 reps |
| 7 | Arnold Press | 4 | 10–12 reps |
| 8 | Lateral Raise (Cable) | 4 | 10–12 reps |
| 9 | Y Raise | 4 | 10–12 reps |
| 10 | Upright Row (Cable) | 4 | 10–12 reps |
| 11 | Cable Crunch | 4 | 10–12 reps |
| 12 | Back Extension (Weighted) | 4 | 12–15 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Bigger and Stronger v.2 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 90 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.
Bigger and Stronger v.2 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Bigger and Stronger v.2 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
