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Big Gains

by Big M
4 athletes joined

Program Description

Get jacked

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Powerbuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 08, 2025 01:34
  • Last Edited
    Apr 16, 2025 08:57
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
6 reps
3 reps
1 reps
4 reps
3 reps
75%
85%
95%
80%
75%
2
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
5 reps
RPE 8.5
RPE 9
RPE 10
3
Chest Press (Machine)
2
12 reps
RPE 10
4
Bench Press (Dumbbell)
2
6 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
75%
2
Dip (Weighted)
2
10 reps
RPE 10
3
Chest Fly (Machine)
3
8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
5
Lying Tricep Extension (Barbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
6 reps
3 reps
1 reps
4 reps
3 reps
75%
85%
95%
80%
75%
2
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
5 reps
RPE 8.5
RPE 9
RPE 10
3
Chest Press (Machine)
2
12 reps
RPE 10
4
Bench Press (Dumbbell)
2
6 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
75%
2
Dip (Weighted)
2
10 reps
RPE 10
3
Chest Fly (Machine)
3
8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
5
Lying Tricep Extension (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Leg Extension
2
12 reps
RPE 10
3
Leg Curl
2
10 reps
RPE 10
4
Calf Raise (Machine)
3
15 reps
RPE 10
5
Hip Adductor (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
RPE 9
2
High Bar Squat (Barbell)
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
4
Hamstring Curl
2
15 reps
RPE 10
5
Leg Curl
2
15 reps
RPE 10
6
Abs Crunch (Machine)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Leg Extension
2
12 reps
RPE 10
3
Leg Curl
2
10 reps
RPE 10
4
Calf Raise (Machine)
3
15 reps
RPE 10
5
Hip Adductor (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
RPE 9
2
High Bar Squat (Barbell)
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
4
Hamstring Curl
2
15 reps
RPE 10
5
Leg Curl
2
15 reps
RPE 10
6
Abs Crunch (Machine)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
80%
2
Dip (Weighted)
1
1
1
4 reps
3 reps
2 reps
75%
85%
95%
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
4
Wrist Curls
2
8 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 10
6
Single Arm Pushdown
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
8 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
6 reps
RPE 10
5
Single Arm Pushdown
3
15 reps
RPE 10
6
Wrist Curls
1
1
15 reps
6 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
80%
2
Dip (Weighted)
1
1
1
4 reps
3 reps
2 reps
75%
85%
95%
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
4
Wrist Curls
2
8 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 10
6
Single Arm Pushdown
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
8 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
6 reps
RPE 10
5
Single Arm Pushdown
3
15 reps
RPE 10
6
Wrist Curls
1
1
15 reps
6 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
2 reps
60%
70%
90%
2
Lat Pulldown
2
10 reps
RPE 10
3
Seated Row (Cable)
2
6 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
5
Abs Crunch (Machine)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
75%
2
Bent Over Row (Barbell)
2
6 reps
RPE 10
3
Shrug (Barbell)
2
20 reps
RPE 10
4
Hip Thrust (Machine)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
2 reps
60%
70%
90%
2
Lat Pulldown
2
10 reps
RPE 10
3
Seated Row (Cable)
2
6 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
5
Abs Crunch (Machine)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
75%
2
Bent Over Row (Barbell)
2
6 reps
RPE 10
3
Shrug (Barbell)
2
20 reps
RPE 10
4
Hip Thrust (Machine)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
80%
2
Dip (Weighted)
1
1
1
4 reps
3 reps
2 reps
75%
85%
95%
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
4
Wrist Curls
2
8 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 10
6
Single Arm Pushdown
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
8 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
6 reps
RPE 10
5
Single Arm Pushdown
3
15 reps
RPE 10
6
Wrist Curls
1
1
15 reps
6 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
80%
2
Dip (Weighted)
1
1
1
4 reps
3 reps
2 reps
75%
85%
95%
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
4
Wrist Curls
2
8 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 10
6
Single Arm Pushdown
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
8 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
6 reps
RPE 10
5
Single Arm Pushdown
3
15 reps
RPE 10
6
Wrist Curls
1
1
15 reps
6 reps
RPE 10
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
3 Reps
1 Reps
4 Reps
3 Reps
75%
85%
95%
80%
75%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
5 Reps
@8.5
@9
@10
3
Chest Press (Machine)
2 Sets
12 Reps
@10
4
Bench Press (Dumbbell)
2 Sets
6 Reps
@9
5
V-Handle Tricep Pushdown (Cable)
2 Sets
12 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
50%
60%
70%
80%
90%
2
Leg Extension
2 Sets
12 Reps
@10
3
Leg Curl
2 Sets
10 Reps
@10
4
Calf Raise (Machine)
3 Sets
15 Reps
@10
5
Hip Adductor (Machine)
2 Sets
10 Reps
@10
Day 3
1
Overhead Press (Barbell)
3 Sets
4 Reps
80%
2
Dip (Weighted)
1 Set
1 Set
1 Set
4 Reps
3 Reps
2 Reps
75%
85%
95%
3
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
4
Wrist Curls
2 Sets
8 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
12 Reps
@10
6
Single Arm Pushdown
2 Sets
15 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
60%
70%
90%
2
Lat Pulldown
2 Sets
10 Reps
@10
3
Seated Row (Cable)
2 Sets
6 Reps
@10
4
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@10
5
Abs Crunch (Machine)
1 Set
10 Reps
@10
Day 5
1
Overhead Press (Barbell)
3 Sets
4 Reps
80%
2
Dip (Weighted)
1 Set
1 Set
1 Set
4 Reps
3 Reps
2 Reps
75%
85%
95%
3
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
4
Wrist Curls
2 Sets
8 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
12 Reps
@10
6
Single Arm Pushdown
2 Sets
15 Reps
@10