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Get big

by Sharkie L.
2 athletes joined

Program Description

Lift heavy get big

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 31, 2024 03:49
  • Last Edited
    Jun 18, 2025 09:55

Summary

Unleash your potential with the "Get Big" program, a comprehensive 4-week plan designed to maximize muscle growth. Committing to five days a week, you'll tackle focused workouts that target major muscle groups, including chest, back, arms, and more. Each session is packed with proven exercises like bench presses, lat pulldowns, and skull crushers, ensuring you build strength and size effectively. Get ready to transform your physique and push your limits!
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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)
3
3 reps
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Chest Fly (Cable)
3
15 reps
RPE 10
4
Pec Deck (Machine)
3
10 reps
RPE 10
5
Pec Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
8
Skull Crusher
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Chest Fly (Cable)
3
15 reps
RPE 10
4
Pec Deck (Machine)
3
10 reps
RPE 10
5
Pec Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
8
Skull Crusher
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Chest Fly (Cable)
3
15 reps
RPE 10
4
Pec Deck (Machine)
3
10 reps
RPE 10
5
Pec Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
8
Skull Crusher
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Chest Fly (Cable)
3
15 reps
RPE 10
4
Pec Deck (Machine)
3
10 reps
RPE 10
5
Pec Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
8
Skull Crusher
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Barbell)
3
10 reps
RPE 10
6
Preacher Curl (Barbell)
3
10 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Barbell)
3
10 reps
RPE 10
6
Preacher Curl (Barbell)
3
10 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Barbell)
3
10 reps
RPE 10
6
Preacher Curl (Barbell)
3
10 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Barbell)
3
10 reps
RPE 10
6
Preacher Curl (Barbell)
3
10 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Hack Squat
3
10 reps
RPE 10
3
Leg Press
3
10 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 10
5
Stiff Leg Deadlift
3
10 reps
RPE 10
6
Leg Curl
3
10 reps
RPE 10
7
Standing Calf Raise
3
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Hack Squat
3
10 reps
RPE 10
3
Leg Press
3
10 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 10
5
Stiff Leg Deadlift
3
10 reps
RPE 10
6
Leg Curl
3
10 reps
RPE 10
7
Standing Calf Raise
3
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Hack Squat
3
10 reps
RPE 10
3
Leg Press
3
10 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 10
5
Stiff Leg Deadlift
3
10 reps
RPE 10
6
Leg Curl
3
10 reps
RPE 10
7
Standing Calf Raise
3
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Hack Squat
3
10 reps
RPE 10
3
Leg Press
3
10 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 10
5
Stiff Leg Deadlift
3
10 reps
RPE 10
6
Leg Curl
3
10 reps
RPE 10
7
Standing Calf Raise
3
25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Tricep Kickback
3
10 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Tricep Kickback
3
10 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Tricep Kickback
3
10 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Tricep Kickback
3
10 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
5
20 reps
RPE 10
2
Lying Leg Raise
5
20 reps
RPE 10
3
Russian Twist
5
10 reps
RPE 10
4
Abs Crunch (Weighted)
5
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
5
20 reps
RPE 10
2
Lying Leg Raise
5
20 reps
RPE 10
3
Russian Twist
5
10 reps
RPE 10
4
Abs Crunch (Weighted)
5
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
5
20 reps
RPE 10
2
Lying Leg Raise
5
20 reps
RPE 10
3
Russian Twist
5
10 reps
RPE 10
4
Abs Crunch (Weighted)
5
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
5
20 reps
RPE 10
2
Lying Leg Raise
5
20 reps
RPE 10
3
Russian Twist
5
10 reps
RPE 10
4
Abs Crunch (Weighted)
5
20 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@10
3
Chest Fly (Cable)
3 Sets
15 Reps
@10
4
Pec Deck (Machine)
3 Sets
10 Reps
@10
5
Pec Fly (Dumbbell)
3 Sets
15 Reps
@7.5
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
7
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10
8
Skull Crusher
3 Sets
10 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
10 Reps
@10
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@10
3
Lat Pulldown
3 Sets
10 Reps
@10
4
Seated Row (Cable)
3 Sets
10 Reps
@10
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@10
6
Preacher Curl (Barbell)
3 Sets
10 Reps
@10
7
Hammer Curl
3 Sets
10 Reps
@10
8
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
@10
Day 3
1
Stretching
1 Set
5 mins
@6
2
Hack Squat
3 Sets
10 Reps
@10
3
Leg Press
3 Sets
10 Reps
@10
4
Leg Extension
3 Sets
10 Reps
@10
5
Stiff Leg Deadlift
3 Sets
10 Reps
@10
6
Leg Curl
3 Sets
10 Reps
@10
7
Standing Calf Raise
3 Sets
25 Reps
@10
Day 4
1
Lateral Raise (Cable)
3 Sets
10 Reps
@10
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
6
Tricep Kickback
3 Sets
10 Reps
@10
7
Hammer Curl
3 Sets
10 Reps
@10
Day 5
1
Cable Crunch
5 Sets
20 Reps
@10
2
Lying Leg Raise
5 Sets
20 Reps
@10
3
Russian Twist
5 Sets
10 Reps
@10
4
Abs Crunch (Weighted)
5 Sets
20 Reps
@10