Program Description
The Big 5 You've heard of the Big 3: squat, bench press and deadlift. You might have seen a bunch of programs that add on the overhead press and call it an even Big 4. These staples haven't changed, I just have my own pet preferences for how to prioritize them. For one, I firmly believe S/B/D/P is missing an R, for rowing. Bent barbell rows make a big back the way squatting can grow your legs, it's a movement that is vital developmentally and is only left out because there isn't a bent row contest. Everyone, especially beginners, should treat bent rows as if there is. Assume that the next person to ask "what's your bench?" is going to be follow it up with, "that's good, but I really want to know what you ROW?".
Program Overview
- LevelBeginner, Novice
- GoalPowerlifting, Powerbuilding, Bodybuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedApr 10, 2025 10:58
- Last EditedApr 10, 2025 11:21
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
4
Upright Row (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
4
Upright Row (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
4
Upright Row (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
4
Upright Row (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
4
Upright Row (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
4
Upright Row (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
4
Upright Row (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
4
Upright Row (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Barbell Row
4
6 reps
-
3
Seated Overhead Press (Barbell)
4
6 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Barbell Row
4
6 reps
-
3
Seated Overhead Press (Barbell)
4
6 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Barbell Row
4
6 reps
-
3
Seated Overhead Press (Barbell)
4
6 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Barbell Row
4
6 reps
-
3
Seated Overhead Press (Barbell)
4
6 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Barbell Row
4
6 reps
-
3
Seated Overhead Press (Barbell)
4
6 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Barbell Row
4
6 reps
-
3
Seated Overhead Press (Barbell)
4
6 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Barbell Row
4
6 reps
-
3
Seated Overhead Press (Barbell)
4
6 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Barbell Row
4
6 reps
-
3
Seated Overhead Press (Barbell)
4
6 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
4
Upright Row (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
4
Upright Row (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
4
Upright Row (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
4
Upright Row (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
4
Upright Row (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
4
Upright Row (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
4
Upright Row (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
4
Upright Row (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Barbell Row
4
6 reps
-
3
Seated Overhead Press (Barbell)
4
6 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Barbell Row
4
6 reps
-
3
Seated Overhead Press (Barbell)
4
6 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Barbell Row
4
6 reps
-
3
Seated Overhead Press (Barbell)
4
6 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Barbell Row
4
6 reps
-
3
Seated Overhead Press (Barbell)
4
6 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Barbell Row
4
6 reps
-
3
Seated Overhead Press (Barbell)
4
6 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Barbell Row
4
6 reps
-
3
Seated Overhead Press (Barbell)
4
6 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Barbell Row
4
6 reps
-
3
Seated Overhead Press (Barbell)
4
6 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Barbell Row
4
6 reps
-
3
Seated Overhead Press (Barbell)
4
6 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Deadlift (Barbell)4 Sets
6 Reps
-
2
Barbell Row4 Sets
6 Reps
-
3
Seated Overhead Press (Barbell)4 Sets
6 Reps
-
4
Alternating Dumbbell Curl3 Sets
10 Reps
-
Day 1
1
Squat (Barbell)4 Sets
6 Reps
-
2
Bench Press (Barbell)4 Sets
6 Reps
-
3
Skull Crusher (Dumbbell)3 Sets
10 Reps
@10
4
Upright Row (Barbell)3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)4 Sets
6 Reps
-
2
Bench Press (Barbell)4 Sets
6 Reps
-
3
Skull Crusher (Dumbbell)3 Sets
10 Reps
@10
4
Upright Row (Barbell)3 Sets
10 Reps
-
Day 4
1
Deadlift (Barbell)4 Sets
6 Reps
-
2
Barbell Row4 Sets
6 Reps
-
3
Seated Overhead Press (Barbell)4 Sets
6 Reps
-
4
Alternating Dumbbell Curl3 Sets
10 Reps
-