๐ฏ๐ป๐ฎ๐ช๐ด๐ Big 4
Program designed to build slabs of muscle and gain strength without complex periodization.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 0 reps |
| 2 | Leg Press | 2 | 0 reps |
| 3 | Leg Extension | 2 | 0 reps |
| 4 | Cable Crunch | 2 | 0 reps |
| 5 | Bicep Curl (EZ Bar) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 4โ8 reps |
| 2 | 8โ12 reps | ||
| 2 | Incline Bench Press (Dumbbell) | 2 | 10โ15 reps |
| 3 | Dip (Bodyweight) | 2 | AMRAP |
| 4 | Lat Pulldown (Neutral Grip) | 2 | 8โ12 reps |
| 5 | Barbell Row | 2 | 8โ12 reps |
| 6 | Tricep Pushdown (Cable) | 2 | 8โ12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Overhead Press (Barbell) | 3 | 0 reps |
| 2 | Shoulder Press (Machine) | 2 | 0 reps |
| 3 | Lateral Raise (Dumbbell) | 2 | 0 reps |
| 4 | Pull-Up (Bodyweight) | 2 | 0 reps |
| 5 | Seated Row (Cable) | 2 | 0 reps |
| 6 | Overhead Tricep Extension (Cable) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 2 | 0 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 2 | 0 reps |
| 3 | Leg Curl | 2 | 0 reps |
| 4 | Hammer Curl | 2 | 0 reps |
| 5 | Hanging Leg Raise | 2 | 0 reps |
Weeks 2โ12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, ๐ฏ๐ป๐ฎ๐ช๐ด๐ Big 4 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 garage 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.
๐ฏ๐ป๐ฎ๐ช๐ด๐ Big 4 is structured around 4 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.
๐ฏ๐ป๐ฎ๐ช๐ด๐ Big 4 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
