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GET BIG YOU NERD

by Anonymous
2 athletes joined

Program Description

General bodybuilding program with a focus on 4 main movements to drive strength as well. This is a 4 day upper lower split. Mainly to get me and dumb brothers jacked in a fun way.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Muscle & Sculpting, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 20, 2024 06:27
  • Last Edited
    May 08, 2024 02:37
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
5-10 reps
RPE 7
2
Bench Press (Close Grip)
3
10-15 reps
RPE 7
3
Lat Pulldown
3
10-15 reps
RPE 7
4A
Pec Fly (Dumbbell)
3
10-20 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
10-25 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
5-10 reps
RPE 8
2
Bench Press (Close Grip)
3
10-15 reps
RPE 8
3
Lat Pulldown
3
10-15 reps
RPE 8
4A
Pec Fly (Dumbbell)
3
10-20 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10-25 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
5-10 reps
RPE 9
2
Bench Press (Close Grip)
3
10-15 reps
RPE 9
3
Lat Pulldown
3
10-15 reps
RPE 9
4A
Pec Fly (Dumbbell)
3
10-20 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
10-25 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-10 reps
RPE 6
2
Bench Press (Close Grip)
2
10-15 reps
RPE 6
3A
Pec Fly (Dumbbell)
2
10-20 reps
RPE 6
3B
Lateral Raise (Dumbbell)
2
10-25 reps
RPE 6
4
Bicep Curl (Dumbbell)
1
10-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
5-10 reps
RPE 7
2
Bench Press (Close Grip)
3
10-15 reps
RPE 7
3
Lat Pulldown
3
10-15 reps
RPE 7
4A
Pec Fly (Dumbbell)
3
10-20 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
10-25 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
5-10 reps
RPE 8
2
Bench Press (Close Grip)
3
10-15 reps
RPE 8
3
Lat Pulldown
3
10-15 reps
RPE 8
4A
Pec Fly (Dumbbell)
3
10-20 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10-25 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
5-10 reps
RPE 9
2
Bench Press (Close Grip)
3
10-15 reps
RPE 9
3
Lat Pulldown
3
10-15 reps
RPE 9
4A
Pec Fly (Dumbbell)
3
10-20 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
10-25 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-10 reps
RPE 6
2
Bench Press (Close Grip)
2
10-15 reps
RPE 6
3A
Pec Fly (Dumbbell)
2
10-20 reps
RPE 6
3B
Lateral Raise (Dumbbell)
2
10-25 reps
RPE 6
4
Bicep Curl (Dumbbell)
1
10-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
5-10 reps
RPE 7
2
Bench Press (Close Grip)
3
10-15 reps
RPE 7
3
Lat Pulldown
3
10-15 reps
RPE 7
4A
Pec Fly (Dumbbell)
3
10-20 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
10-25 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
5-10 reps
RPE 8
2
Bench Press (Close Grip)
3
10-15 reps
RPE 8
3
Lat Pulldown
3
10-15 reps
RPE 8
4A
Pec Fly (Dumbbell)
3
10-20 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10-25 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
5-10 reps
RPE 9
2
Bench Press (Close Grip)
3
10-15 reps
RPE 9
3
Lat Pulldown
3
10-15 reps
RPE 9
4A
Pec Fly (Dumbbell)
3
10-20 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
10-25 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 6
3A
Back Extension
2
10-20 reps
RPE 6
3B
Standing Calf Raise
2
10-20 reps
RPE 6
4
Leg Extension
1
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Split Squat (Dumbbell)
3
5-10 reps
RPE 7
4A
Back Extension
3
10-20 reps
RPE 7
4B
Standing Calf Raise
3
10-20 reps
RPE 7
5
Leg Extension
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Split Squat (Dumbbell)
3
5-10 reps
RPE 8
4A
Back Extension
3
10-20 reps
RPE 8
4B
Standing Calf Raise
3
10-20 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Split Squat (Dumbbell)
3
5-10 reps
RPE 9
4A
Back Extension
3
10-20 reps
RPE 9
4B
Standing Calf Raise
3
10-20 reps
RPE 9
5
Leg Extension
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 6
3A
Back Extension
2
10-20 reps
RPE 6
3B
Standing Calf Raise
2
10-20 reps
RPE 6
4
Leg Extension
1
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Split Squat (Dumbbell)
3
5-10 reps
RPE 7
4A
Back Extension
3
10-20 reps
RPE 7
4B
Standing Calf Raise
3
10-20 reps
RPE 7
5
Leg Extension
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Split Squat (Dumbbell)
3
5-10 reps
RPE 8
4A
Back Extension
3
10-20 reps
RPE 8
4B
Standing Calf Raise
3
10-20 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Split Squat (Dumbbell)
3
5-10 reps
RPE 9
4A
Back Extension
3
10-20 reps
RPE 9
4B
Standing Calf Raise
3
10-20 reps
RPE 9
5
Leg Extension
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 6
3A
Back Extension
2
10-20 reps
RPE 6
3B
Standing Calf Raise
2
10-20 reps
RPE 6
4
Leg Extension
1
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Split Squat (Dumbbell)
3
5-10 reps
RPE 7
4A
Back Extension
3
10-20 reps
RPE 7
4B
Standing Calf Raise
3
10-20 reps
RPE 7
5
Leg Extension
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Split Squat (Dumbbell)
3
5-10 reps
RPE 8
4A
Back Extension
3
10-20 reps
RPE 8
4B
Standing Calf Raise
3
10-20 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Split Squat (Dumbbell)
3
5-10 reps
RPE 9
4A
Back Extension
3
10-20 reps
RPE 9
4B
Standing Calf Raise
3
10-20 reps
RPE 9
5
Leg Extension
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 6
2A
Upright Row (Dumbbell)
1
10-15 reps
RPE 6
2B
Hanging Leg Raise
1
10-30 reps
RPE 6
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 6
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Assisted)
3
10-15 reps
RPE 7
3A
Upright Row (Dumbbell)
3
10-15 reps
RPE 7
3B
Hanging Leg Raise
3
10-30 reps
RPE 7
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Assisted)
3
10-15 reps
RPE 8
3A
Upright Row (Dumbbell)
3
10-15 reps
RPE 8
3B
Hanging Leg Raise
3
10-30 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Pull-Up (Assisted)
3
10-15 reps
RPE 9
3A
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
3B
Hanging Leg Raise
3
10-30 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 6
2A
Upright Row (Dumbbell)
1
10-15 reps
RPE 6
2B
Hanging Leg Raise
1
10-30 reps
RPE 6
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 6
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Assisted)
3
10-15 reps
RPE 7
3A
Upright Row (Dumbbell)
3
10-15 reps
RPE 7
3B
Hanging Leg Raise
3
10-30 reps
RPE 7
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Assisted)
3
10-15 reps
RPE 8
3A
Upright Row (Dumbbell)
3
10-15 reps
RPE 8
3B
Hanging Leg Raise
3
10-30 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Pull-Up (Assisted)
3
10-15 reps
RPE 9
3A
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
3B
Hanging Leg Raise
3
10-30 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 6
2A
Upright Row (Dumbbell)
1
10-15 reps
RPE 6
2B
Hanging Leg Raise
1
10-30 reps
RPE 6
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 6
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Assisted)
3
10-15 reps
RPE 7
3A
Upright Row (Dumbbell)
3
10-15 reps
RPE 7
3B
Hanging Leg Raise
3
10-30 reps
RPE 7
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Assisted)
3
10-15 reps
RPE 8
3A
Upright Row (Dumbbell)
3
10-15 reps
RPE 8
3B
Hanging Leg Raise
3
10-30 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Pull-Up (Assisted)
3
10-15 reps
RPE 9
3A
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
3B
Hanging Leg Raise
3
10-30 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 6
2
High Bar Squat (Barbell)
2
8-12 reps
RPE 6
3A
Kettlebell Swing
2
10-30 reps
RPE 6
3B
Tib Raise
2
10-20 reps
RPE 6
4
Leg Curl
2
10-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7
2
High Bar Squat (Barbell)
3
8-12 reps
RPE 7
3A
Kettlebell Swing
3
10-30 reps
RPE 7
3B
Tib Raise
3
10-20 reps
RPE 7
4
Hip Abductor (Machine)
3
10-15 reps
RPE 7
5
Leg Curl
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
High Bar Squat (Barbell)
3
8-12 reps
RPE 8
3A
Kettlebell Swing
3
10-30 reps
RPE 8
3B
Tib Raise
3
10-20 reps
RPE 8
4
Hip Abductor (Machine)
3
10-15 reps
RPE 8
5
Leg Curl
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
3A
Kettlebell Swing
3
10-30 reps
RPE 9
3B
Tib Raise
3
10-20 reps
RPE 9
4
Hip Abductor (Machine)
3
10-15 reps
RPE 9
5
Leg Curl
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 6
2
High Bar Squat (Barbell)
2
8-12 reps
RPE 6
3A
Kettlebell Swing
2
10-30 reps
RPE 6
3B
Tib Raise
2
10-20 reps
RPE 6
4
Leg Curl
2
10-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7
2
High Bar Squat (Barbell)
3
8-12 reps
RPE 7
3A
Kettlebell Swing
3
10-30 reps
RPE 7
3B
Tib Raise
3
10-20 reps
RPE 7
4
Hip Abductor (Machine)
3
10-15 reps
RPE 7
5
Leg Curl
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
High Bar Squat (Barbell)
3
8-12 reps
RPE 8
3A
Kettlebell Swing
3
10-30 reps
RPE 8
3B
Tib Raise
3
10-20 reps
RPE 8
4
Hip Abductor (Machine)
3
10-15 reps
RPE 8
5
Leg Curl
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
3A
Kettlebell Swing
3
10-30 reps
RPE 9
3B
Tib Raise
3
10-20 reps
RPE 9
4
Hip Abductor (Machine)
3
10-15 reps
RPE 9
5
Leg Curl
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 6
2
High Bar Squat (Barbell)
2
8-12 reps
RPE 6
3A
Kettlebell Swing
2
10-30 reps
RPE 6
3B
Tib Raise
2
10-20 reps
RPE 6
4
Leg Curl
2
10-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7
2
High Bar Squat (Barbell)
3
8-12 reps
RPE 7
3A
Kettlebell Swing
3
10-30 reps
RPE 7
3B
Tib Raise
3
10-20 reps
RPE 7
4
Hip Abductor (Machine)
3
10-15 reps
RPE 7
5
Leg Curl
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
High Bar Squat (Barbell)
3
8-12 reps
RPE 8
3A
Kettlebell Swing
3
10-30 reps
RPE 8
3B
Tib Raise
3
10-20 reps
RPE 8
4
Hip Abductor (Machine)
3
10-15 reps
RPE 8
5
Leg Curl
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
3A
Kettlebell Swing
3
10-30 reps
RPE 9
3B
Tib Raise
3
10-20 reps
RPE 9
4
Hip Abductor (Machine)
3
10-15 reps
RPE 9
5
Leg Curl
3
10-15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Chin-Up (Weighted)
5 Sets
5-10 Reps
@7
2
Bench Press (Close Grip)
3 Sets
10-15 Reps
@7
3
Lat Pulldown
3 Sets
10-15 Reps
@7
4A
Pec Fly (Dumbbell)
3 Sets
10-20 Reps
@7
4B
Lateral Raise (Dumbbell)
3 Sets
10-25 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@7
Day 2
1
Squat (Low Bar)
5 Sets
5 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Split Squat (Dumbbell)
3 Sets
5-10 Reps
@7
4A
Back Extension
3 Sets
10-20 Reps
@7
4B
Standing Calf Raise
3 Sets
10-20 Reps
@7
5
Leg Extension
3 Sets
10-15 Reps
@7
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@7
2
Pull-Up (Assisted)
3 Sets
10-15 Reps
@7
3A
Upright Row (Dumbbell)
3 Sets
10-15 Reps
@7
3B
Hanging Leg Raise
3 Sets
10-30 Reps
@7
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@7
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
@7
2
High Bar Squat (Barbell)
3 Sets
8-12 Reps
@7
3A
Kettlebell Swing
3 Sets
10-30 Reps
@7
3B
Tib Raise
3 Sets
10-20 Reps
@7
4
Hip Abductor (Machine)
3 Sets
10-15 Reps
@7
5
Leg Curl
3 Sets
10-15 Reps
@7