Heavy-ass weight

by Owen S.

Program Description

"Everybody wanna be a bodybuilder but don't nobody wanna lift some heavy-ass weight" - Winston Churchill

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Powerbuilding, Bodybuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
May 25, 2024 02:25
Last Edited
Aug 10, 2024 08:42

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

Muscle Engagement

Front

Back

MuscleSet

Triceps

12.7%

Quadriceps

12.2%

Chest

11.2%

Front Delts

10.4%

Glutes

8.2%

Middle Delts

7.5%

Biceps

6.7%

Lats

6.7%

Hamstrings

6.5%

Upper Back

6%

Forearms

4.5%

Adductors

3%

Abs

2.5%

Abductors

0.7%

Rear Delts

0.7%

Lower Back

0.5%

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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

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

3

5-8 reps

-

2

Leg Press

3

5-8 reps

-

3

Walking Lunge (Dumbbell)

3

8-12 reps

-

Day 1

1

Squat (Barbell)

3

5-8 reps

-

2

Leg Press

3

5-8 reps

-

3

Walking Lunge (Dumbbell)

3

8-12 reps

-

Day 1

1

Squat (Barbell)

3

5-8 reps

-

2

Leg Press

3

5-8 reps

-

3

Walking Lunge (Dumbbell)

3

8-12 reps

-

Day 1

1

Squat (Barbell)

3

5-8 reps

-

2

Leg Press

3

5-8 reps

-

3

Walking Lunge (Dumbbell)

3

8-12 reps

-

Day 2

1

Bench Press (Barbell)

3

5-8 reps

-

2

Incline Bench Press (Dumbbell)

3

5-8 reps

-

3

Bicep Curl (Barbell)

3

8-12 reps

-

4

Skull Crusher (EZ bar)

3

8-12 reps

-

Day 2

1

Bench Press (Barbell)

3

5-8 reps

-

2

Incline Bench Press (Dumbbell)

3

5-8 reps

-

3

Bicep Curl (Barbell)

3

8-12 reps

-

4

Skull Crusher (EZ bar)

3

8-12 reps

-

Day 2

1

Bench Press (Barbell)

3

5-8 reps

-

2

Incline Bench Press (Dumbbell)

3

5-8 reps

-

3

Bicep Curl (Barbell)

3

8-12 reps

-

4

Skull Crusher (EZ bar)

3

8-12 reps

-

Day 2

1

Bench Press (Barbell)

3

5-8 reps

-

2

Incline Bench Press (Dumbbell)

3

5-8 reps

-

3

Bicep Curl (Barbell)

3

8-12 reps

-

4

Skull Crusher (EZ bar)

3

8-12 reps

-

Day 3

1

Deadlift (Barbell)

1

6 reps

-

2

Lat Pulldown

3

5-8 reps

-

3

T-Bar Row

3

5-8 reps

-

Day 3

1

Deadlift (Barbell)

1

6 reps

-

2

Lat Pulldown

3

5-8 reps

-

3

T-Bar Row

3

5-8 reps

-

Day 3

1

Deadlift (Barbell)

1

6 reps

-

2

Lat Pulldown

3

5-8 reps

-

3

T-Bar Row

3

5-8 reps

-

Day 3

1

Deadlift (Barbell)

1

6 reps

-

2

Lat Pulldown

3

5-8 reps

-

3

T-Bar Row

3

5-8 reps

-

Day 4

1

Bench Press (Barbell)

3

5-8 reps

-

2

Overhead Press (Barbell)

3

5-8 reps

-

3

Lateral Raise (Dumbbell)

3

8-12 reps

-

Day 4

1

Bench Press (Barbell)

3

5-8 reps

-

2

Overhead Press (Barbell)

3

5-8 reps

-

3

Lateral Raise (Dumbbell)

3

8-12 reps

-

Day 4

1

Bench Press (Barbell)

3

5-8 reps

-

2

Overhead Press (Barbell)

3

5-8 reps

-

3

Lateral Raise (Dumbbell)

3

8-12 reps

-

Day 4

1

Bench Press (Barbell)

3

5-8 reps

-

2

Overhead Press (Barbell)

3

5-8 reps

-

3

Lateral Raise (Dumbbell)

3

8-12 reps

-

Day 1

1

Squat (Barbell)

3 Sets

5-8 Reps

-

2

Leg Press

3 Sets

5-8 Reps

-

3

Walking Lunge (Dumbbell)

3 Sets

8-12 Reps

-

Day 2

1

Bench Press (Barbell)

3 Sets

5-8 Reps

-

2

Incline Bench Press (Dumbbell)

3 Sets

5-8 Reps

-

3

Bicep Curl (Barbell)

3 Sets

8-12 Reps

-

4

Skull Crusher (EZ bar)

3 Sets

8-12 Reps

-

Day 3

1

Deadlift (Barbell)

1 Set

6 Reps

-

2

Lat Pulldown

3 Sets

5-8 Reps

-

3

T-Bar Row

3 Sets

5-8 Reps

-

Day 4

1

Bench Press (Barbell)

3 Sets

5-8 Reps

-

2

Overhead Press (Barbell)

3 Sets

5-8 Reps

-

3

Lateral Raise (Dumbbell)

3 Sets

8-12 Reps

-