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Big A$$ muscle Heavy A$$ weight

by Andreas E.
4.0
(1 rating)

Program Description

Pack on heavy quantities of muscle and strength Prime focus on upper body and deadlift strength Running juggernaut method for the deadlift and baldomniman johnny bodybuilder 10wk for closegrip bench Johnny 6vweeks for preacher curl For this program on the deadlifts i used jts method 2.0 Dynamic double progression for about all lifts 0RIR last set on atleast all accesories Also included drops sets or rest pause sets here and there for the heck of it

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 12, 2024 06:01
  • Last Edited
    Jun 18, 2025 11:40

Summary

Transform your physique with the Big A$$ Muscle Heavy A$$ Weight program, a comprehensive 10-week journey designed to build strength and sculpt your lower body. Committing just four days a week, you'll engage in a variety of compound and isolation exercises, including deadlifts, overhead presses, and leg curls, all aimed at maximizing muscle growth and definition. This program is perfect for those ready to push their limits and achieve impressive results in both strength and aesthetics. Get ready to lift heavy and unleash your inner powerhouse!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
-
2
Squat (Smith Machine)
3
-
-
3
Reverse Hyperextension
2
-
4
Pull-Up (Weighted)
3
-
-
5
Decline Crunch (Weighted)
2
-
-
6
Leg Extension
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
-
2
Squat (Smith Machine)
3
-
-
3
Reverse Hyperextension
2
-
4
Pull-Up (Weighted)
3
-
-
5
Decline Crunch (Weighted)
2
-
-
6
Leg Extension
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
-
2
Squat (Smith Machine)
3
-
-
3
Reverse Hyperextension
2
-
4
Pull-Up (Weighted)
3
-
-
5
Decline Crunch (Weighted)
2
-
-
6
Leg Extension
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
-
2
Squat (Smith Machine)
3
-
-
3
Reverse Hyperextension
2
-
4
Pull-Up (Weighted)
3
-
-
5
Decline Crunch (Weighted)
2
-
-
6
Leg Extension
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
-
2
Squat (Smith Machine)
3
-
-
3
Reverse Hyperextension
2
-
4
Pull-Up (Weighted)
3
-
-
5
Decline Crunch (Weighted)
2
-
-
6
Leg Extension
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
-
2
Squat (Smith Machine)
3
-
-
3
Reverse Hyperextension
2
-
4
Pull-Up (Weighted)
3
-
-
5
Decline Crunch (Weighted)
2
-
-
6
Leg Extension
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
-
2
Squat (Smith Machine)
3
-
-
3
Reverse Hyperextension
2
-
4
Pull-Up (Weighted)
3
-
-
5
Decline Crunch (Weighted)
2
-
-
6
Leg Extension
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
-
2
Squat (Smith Machine)
3
-
-
3
Reverse Hyperextension
2
-
4
Pull-Up (Weighted)
3
-
-
5
Decline Crunch (Weighted)
2
-
-
6
Leg Extension
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
-
2
Squat (Smith Machine)
3
-
-
3
Reverse Hyperextension
2
-
4
Pull-Up (Weighted)
3
-
-
5
Decline Crunch (Weighted)
2
-
-
6
Leg Extension
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
-
2
Squat (Smith Machine)
3
-
-
3
Reverse Hyperextension
2
-
4
Pull-Up (Weighted)
3
-
-
5
Decline Crunch (Weighted)
2
-
-
6
Leg Extension
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
-
2
Bench Press (Close Grip)
3
-
3A
Arnold Press
2
-
3B
Pullover (Dumbbell)
2
-
4
Pec Deck (Machine)
2
-
5A
Bayesian Curl
1
-
5B
Katana Extension
1
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Rear Delt Fly (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
-
2
Bench Press (Close Grip)
3
-
3A
Arnold Press
2
-
3B
Pullover (Dumbbell)
2
-
4
Pec Deck (Machine)
2
-
5A
Bayesian Curl
1
-
5B
Katana Extension
1
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Rear Delt Fly (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
-
2
Bench Press (Close Grip)
3
-
3A
Arnold Press
2
-
3B
Pullover (Dumbbell)
2
-
4
Pec Deck (Machine)
2
-
5A
Bayesian Curl
1
-
5B
Katana Extension
1
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Rear Delt Fly (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
-
2
Bench Press (Close Grip)
3
-
3A
Arnold Press
2
-
3B
Pullover (Dumbbell)
2
-
4
Pec Deck (Machine)
2
-
5A
Bayesian Curl
1
-
5B
Katana Extension
1
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Rear Delt Fly (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
-
2
Bench Press (Close Grip)
3
-
3A
Arnold Press
2
-
3B
Pullover (Dumbbell)
2
-
4
Pec Deck (Machine)
2
-
5A
Bayesian Curl
1
-
5B
Katana Extension
1
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Rear Delt Fly (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
-
2
Bench Press (Close Grip)
3
-
3A
Arnold Press
2
-
3B
Pullover (Dumbbell)
2
-
4
Pec Deck (Machine)
2
-
5A
Bayesian Curl
1
-
5B
Katana Extension
1
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Rear Delt Fly (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
-
2
Bench Press (Close Grip)
3
-
3A
Arnold Press
2
-
3B
Pullover (Dumbbell)
2
-
4
Pec Deck (Machine)
2
-
5A
Bayesian Curl
1
-
5B
Katana Extension
1
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Rear Delt Fly (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
-
2
Bench Press (Close Grip)
3
-
3A
Arnold Press
2
-
3B
Pullover (Dumbbell)
2
-
4
Pec Deck (Machine)
2
-
5A
Bayesian Curl
1
-
5B
Katana Extension
1
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Rear Delt Fly (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
-
2
Bench Press (Close Grip)
3
-
3A
Arnold Press
2
-
3B
Pullover (Dumbbell)
2
-
4
Pec Deck (Machine)
2
-
5A
Bayesian Curl
1
-
5B
Katana Extension
1
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Rear Delt Fly (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
-
2
Bench Press (Close Grip)
3
-
3A
Arnold Press
2
-
3B
Pullover (Dumbbell)
2
-
4
Pec Deck (Machine)
2
-
5A
Bayesian Curl
1
-
5B
Katana Extension
1
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Rear Delt Fly (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Lying Leg Curl
2
-
-
3
Overhead Press (Barbell)
3
-
4A
Incline Bench Press (Dumbbell)
2
-
-
4B
Dumbbell Row
2
-
-
5
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Lying Leg Curl
2
-
-
3
Overhead Press (Barbell)
3
-
4A
Incline Bench Press (Dumbbell)
2
-
-
4B
Dumbbell Row
2
-
-
5
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Lying Leg Curl
2
-
-
3
Overhead Press (Barbell)
3
-
4A
Incline Bench Press (Dumbbell)
2
-
-
4B
Dumbbell Row
2
-
-
5
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Lying Leg Curl
2
-
-
3
Overhead Press (Barbell)
3
-
4A
Incline Bench Press (Dumbbell)
2
-
-
4B
Dumbbell Row
2
-
-
5
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Lying Leg Curl
2
-
-
3
Overhead Press (Barbell)
3
-
4A
Incline Bench Press (Dumbbell)
2
-
-
4B
Dumbbell Row
2
-
-
5
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Lying Leg Curl
2
-
-
3
Overhead Press (Barbell)
3
-
4A
Incline Bench Press (Dumbbell)
2
-
-
4B
Dumbbell Row
2
-
-
5
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Lying Leg Curl
2
-
-
3
Overhead Press (Barbell)
3
-
4A
Incline Bench Press (Dumbbell)
2
-
-
4B
Dumbbell Row
2
-
-
5
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Lying Leg Curl
2
-
-
3
Overhead Press (Barbell)
3
-
4A
Incline Bench Press (Dumbbell)
2
-
-
4B
Dumbbell Row
2
-
-
5
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Lying Leg Curl
2
-
-
3
Overhead Press (Barbell)
3
-
4A
Incline Bench Press (Dumbbell)
2
-
-
4B
Dumbbell Row
2
-
-
5
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Lying Leg Curl
2
-
-
3
Overhead Press (Barbell)
3
-
4A
Incline Bench Press (Dumbbell)
2
-
-
4B
Dumbbell Row
2
-
-
5
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
10-20 reps
-
2A
Preacher Curl (Barbell)
2
-
2B
French Press
2
10-15 reps
-
3
Dip (Weighted)
2
AMRAP
-
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
-
5A
Lu Raise
2
10-15 reps
-
5B
Hammer Curl
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
10-20 reps
-
2A
Preacher Curl (Barbell)
2
-
2B
French Press
2
10-15 reps
-
3
Dip (Weighted)
2
AMRAP
-
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
-
5A
Lu Raise
2
10-15 reps
-
5B
Hammer Curl
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
10-20 reps
-
2A
Preacher Curl (Barbell)
2
-
2B
French Press
2
10-15 reps
-
3
Dip (Weighted)
2
AMRAP
-
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
-
5A
Lu Raise
2
10-15 reps
-
5B
Hammer Curl
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
10-20 reps
-
2A
Preacher Curl (Barbell)
2
-
2B
French Press
2
10-15 reps
-
3
Dip (Weighted)
2
AMRAP
-
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
-
5A
Lu Raise
2
10-15 reps
-
5B
Hammer Curl
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
10-20 reps
-
2A
Preacher Curl (Barbell)
2
-
2B
French Press
2
10-15 reps
-
3
Dip (Weighted)
2
AMRAP
-
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
-
5A
Lu Raise
2
10-15 reps
-
5B
Hammer Curl
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
10-20 reps
-
2A
Preacher Curl (Barbell)
2
-
2B
French Press
2
10-15 reps
-
3
Dip (Weighted)
2
AMRAP
-
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
-
5A
Lu Raise
2
10-15 reps
-
5B
Hammer Curl
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
10-20 reps
-
2A
Preacher Curl (Barbell)
2
-
2B
French Press
2
10-15 reps
-
3
Dip (Weighted)
2
AMRAP
-
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
-
5A
Lu Raise
2
10-15 reps
-
5B
Hammer Curl
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
10-20 reps
-
2A
Preacher Curl (Barbell)
2
-
2B
French Press
2
10-15 reps
-
3
Dip (Weighted)
2
AMRAP
-
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
-
5A
Lu Raise
2
10-15 reps
-
5B
Hammer Curl
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
10-20 reps
-
2A
Preacher Curl (Barbell)
2
-
2B
French Press
2
10-15 reps
-
3
Dip (Weighted)
2
AMRAP
-
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
-
5A
Lu Raise
2
10-15 reps
-
5B
Hammer Curl
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
10-20 reps
-
2A
Preacher Curl (Barbell)
2
-
2B
French Press
2
10-15 reps
-
3
Dip (Weighted)
2
AMRAP
-
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
-
5A
Lu Raise
2
10-15 reps
-
5B
Hammer Curl
2
8-10 reps
-
Week 1
1 / 10 Weeks
Day 3
1
Deadlift (Barbell)
3 Sets
-
-
2
Lying Leg Curl
2 Sets
-
-
3
Overhead Press (Barbell)
3 Sets
-
4A
Incline Bench Press (Dumbbell)
2 Sets
-
-
4B
Dumbbell Row
2 Sets
-
-
5
Hanging Leg Raise
3 Sets
AMRAP
-
Day 2
1
Hammer Curl
2 Sets
-
2
Bench Press (Close Grip)
3 Sets
-
3A
Arnold Press
2 Sets
-
3B
Pullover (Dumbbell)
2 Sets
-
4
Pec Deck (Machine)
2 Sets
-
5A
Bayesian Curl
1 Set
-
5B
Katana Extension
1 Set
-
6A
Lateral Raise (Dumbbell)
2 Sets
-
6B
Rear Delt Fly (Dumbbell)
2 Sets
-
Day 4
1
Tricep Rope Push Down (Cable)
2 Sets
10-20 Reps
-
2A
Preacher Curl (Barbell)
2 Sets
-
2B
French Press
2 Sets
10-15 Reps
-
3
Dip (Weighted)
2 Sets
AMRAP
-
4
Lat Pulldown (Neutral Grip)
2 Sets
6-10 Reps
-
5A
Lu Raise
2 Sets
10-15 Reps
-
5B
Hammer Curl
2 Sets
8-10 Reps
-
Day 1
1
Seated Hamstring Curl
2 Sets
-
-
2
Squat (Smith Machine)
3 Sets
-
-
3
Reverse Hyperextension
2 Sets
-
4
Pull-Up (Weighted)
3 Sets
-
-
5
Decline Crunch (Weighted)
2 Sets
-
-
6
Leg Extension
2 Sets
AMRAP
-