Big and Strong Muscle Man
Training program designed to make you a muscle freak.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Calf Raise (Leg Press) | 2 | 20 reps | @9 |
| 2 | Bench Press (Barbell) | 3 | 5 reps | @9 |
| 3 | Wide Grip Lat Pulldown | 3 | 8–12 reps | @9 |
| 4 | Incline Bench Press (Dumbbell) | 1 | 12–15 reps | @8 |
| 1 | 12–15 reps | @10 | ||
| 5 | Bicep Curl (Barbell) | 2 | 8 reps | @9 |
| 6 | Incline Curl (Dumbbell) | 2 | AMRAP | @10 |
| 7 | Tricep Pushdown (Cable) | 3 | 10–15 reps | @9 |
| 8 | Lateral Raise (Dumbbell) | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Calf Raise (Leg Press) | 2 | 12–20 reps | @9 |
| 2 | Squat (Barbell) | 3 | 5 reps | @9 |
| 3 | Leg Extension | 3 | 10–15 reps | @9 |
| 4 | Seated Hamstring Curl | 2 | 10–12 reps | @9 |
| 5 | Good Morning | 2 | 10 reps | @9 |
| Superset | ||||
| 6A | Decline Crunch | 3 | 10–15 reps | @9 |
| 6B | Shrug (Dumbbell) | 3 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Calf Raise (Leg Press) | 2 | 15 reps | @9 |
| 2 | Overhead Press (Barbell) | 3 | 6–8 reps | @9 |
| 3 | Wrist Curls | 3 | 15–20 reps | @9 |
| 4 | Bench Press (Paused) | 3 | 10–12 reps | @9 |
| 5 | Chest Fly (Cable) | 3 | 12–15 reps | @9 |
| 6 | Single Arm Pushdown | 3 | 10–15 reps | @9 |
| 7 | Lu Raise | 2 | 12–20 reps | @8 |
| 1 | 12–20 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 3–5 reps | @9.5 |
| 2 | Decline Crunch | 2 | 10–15 reps | @9 |
| 3 | Underhand Lat Pulldown | 3 | 8–12 reps | @9 |
| 4 | Lat Prayer | 3 | 10–15 reps | @9 |
| 5 | Seated Row (Cable) | 2 | 8–10 reps | @9 |
| 6 | Shrug (Dumbbell) | 3 | 8–12 reps | @9 |
| 7 | Bayesian Curl | 3 | 10–20 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Calf Raise | 2 | 15 reps | @9 |
| 2 | Seated Hamstring Curl | 3 | 12 reps | @8 |
| 3 | Leg Press (45 Degrees) | 3 | 10–15 reps | @9 |
| 4 | Leg Extension | 3 | 15–20 reps | @9 |
| 5 | Hip Adductor (Machine) | 3 | 10–12 reps | @9 |
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, Big and Strong Muscle Man 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 60 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 and Strong Muscle Man 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.
Big and Strong Muscle Man 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
