logo
BoostcampPNG

Big Gains

by Big M
5 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
    Jun 24, 2025 08:09

Summary

Unlock your potential with the **Big Gains** program, a comprehensive 4-week training plan designed for serious lifters. Commit to 5 days a week of targeted workouts that focus on building strength and muscle mass through proven compound movements like bench presses, squats, and overhead presses. Each session is carefully structured to maximize intensity and volume, ensuring you push your limits and see real results. Equip yourself with a full gym setup and get ready to transform your physique!
BlogBannerPC
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
BlogBannerPC
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
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