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Easy Strength and Size

by The Truth

Program Description

Be big and strong. But I want to get big biceps.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle, Strength
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    Mar 31, 2026 07:31
  • Last Edited
    Mar 31, 2026 08:34
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.5%
Triceps
11.4%
Quadriceps
10.8%
Glutes
10.8%
Front Delts
9.9%
Hamstrings
9%
Biceps
7.8%
Chest
7.2%
Lower Back
5.4%
Lats
5.4%
Middle Delts
3.6%
Forearms
2.1%
Abs
1.8%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
5 reps
82.5%
2
Bench Press (Barbell)
3
5 reps
82.5%
3
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
4
Upright Row (Cable)
3
8-12 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
5 reps
82.5%
2
Bench Press (Barbell)
3
5 reps
82.5%
3
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
4
Upright Row (Cable)
3
8-12 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
5 reps
82.5%
2
Bench Press (Barbell)
3
5 reps
82.5%
3
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
4
Upright Row (Cable)
3
8-12 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
5 reps
82.5%
2
Bench Press (Barbell)
3
5 reps
82.5%
3
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
4
Upright Row (Cable)
3
8-12 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
5 reps
82.5%
2
Bench Press (Barbell)
3
5 reps
82.5%
3
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
4
Upright Row (Cable)
3
8-12 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
5 reps
82.5%
2
Bench Press (Barbell)
3
5 reps
82.5%
3
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
4
Upright Row (Cable)
3
8-12 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
5 reps
82.5%
2
Bench Press (Barbell)
3
5 reps
82.5%
3
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
4
Upright Row (Cable)
3
8-12 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
5 reps
82.5%
2
Bench Press (Barbell)
3
5 reps
82.5%
3
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
4
Upright Row (Cable)
3
8-12 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
1 reps
5 reps
92.5%
60%
2
Barbell Back Squat
3
5 reps
82.5%
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
1 reps
5 reps
92.5%
60%
2
Barbell Back Squat
3
5 reps
82.5%
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
1 reps
5 reps
92.5%
60%
2
Barbell Back Squat
3
5 reps
82.5%
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
1 reps
5 reps
92.5%
60%
2
Barbell Back Squat
3
5 reps
82.5%
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
1 reps
5 reps
92.5%
60%
2
Barbell Back Squat
3
5 reps
82.5%
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
1 reps
5 reps
92.5%
60%
2
Barbell Back Squat
3
5 reps
82.5%
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
1 reps
5 reps
92.5%
60%
2
Barbell Back Squat
3
5 reps
82.5%
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
1 reps
5 reps
92.5%
60%
2
Barbell Back Squat
3
5 reps
82.5%
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
60%
2
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
82.5%
3
Lat Pulldown (Neutral Grip)
3
5 reps
RPE 9
4
Chest Fly (Cable)
3
8-12 reps
RPE 9
5
Kelso Shrug
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
60%
2
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
82.5%
3
Lat Pulldown (Neutral Grip)
3
5 reps
RPE 9
4
Chest Fly (Cable)
3
8-12 reps
RPE 9
5
Kelso Shrug
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
60%
2
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
82.5%
3
Lat Pulldown (Neutral Grip)
3
5 reps
RPE 9
4
Chest Fly (Cable)
3
8-12 reps
RPE 9
5
Kelso Shrug
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
60%
2
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
82.5%
3
Lat Pulldown (Neutral Grip)
3
5 reps
RPE 9
4
Chest Fly (Cable)
3
8-12 reps
RPE 9
5
Kelso Shrug
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
60%
2
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
82.5%
3
Lat Pulldown (Neutral Grip)
3
5 reps
RPE 9
4
Chest Fly (Cable)
3
8-12 reps
RPE 9
5
Kelso Shrug
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
60%
2
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
82.5%
3
Lat Pulldown (Neutral Grip)
3
5 reps
RPE 9
4
Chest Fly (Cable)
3
8-12 reps
RPE 9
5
Kelso Shrug
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
60%
2
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
82.5%
3
Lat Pulldown (Neutral Grip)
3
5 reps
RPE 9
4
Chest Fly (Cable)
3
8-12 reps
RPE 9
5
Kelso Shrug
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
60%
2
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
82.5%
3
Lat Pulldown (Neutral Grip)
3
5 reps
RPE 9
4
Chest Fly (Cable)
3
8-12 reps
RPE 9
5
Kelso Shrug
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Squat (Pin)
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Squat (Pin)
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Squat (Pin)
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Squat (Pin)
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Squat (Pin)
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Squat (Pin)
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Squat (Pin)
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Squat (Pin)
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
Week 1
1 / 8 Weeks
Day 4
1
Barbell Squat (Pin)
6 Sets
0.1 mins
@10
2
Bench Press (Barbell)
6 Sets
0.1 mins
@10
3
Below-The-Knee Rack Pull
6 Sets
0.1 mins
@10
4
Bicep Curl (Barbell)
4 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@9
Day 1
1
Barbell Back Squat
3 Sets
5 Reps
82.5%
2
Bench Press (Barbell)
3 Sets
5 Reps
82.5%
3
Seated Wide-Grip Row (Cable)
3 Sets
5 Reps
@9
4
Upright Row (Cable)
3 Sets
8-12 Reps
@9
5
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
@9
Day 2
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
1 Reps
5 Reps
92.5%
60%
2
Barbell Back Squat
3 Sets
5 Reps
82.5%
3
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5
Leg Curl
3 Sets
8-12 Reps
@9
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
5 Reps
60%
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
5 Reps
82.5%
3
Lat Pulldown (Neutral Grip)
3 Sets
5 Reps
@9
4
Chest Fly (Cable)
3 Sets
8-12 Reps
@9
5
Kelso Shrug
3 Sets
6-8 Reps
@9