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Big and strong by abdo

by Mul7elwa E.

Program Description

get a big dip and pull up and get big not too much volume so you don't need a deload and u can run this after resting for 2-3 days

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 02, 2025 11:06
  • Last Edited
    Jun 18, 2025 08:56

Summary

Unlock your potential with "Big and Strong by Abdo," a focused 6-week program designed for serious lifters. Committing just 4 days a week, you'll tackle compound movements like Sumo Deadlifts and High Bar Squats, pushing your limits with progressive intensity to build muscle and strength. This program is perfect for those ready to elevate their training and achieve impressive gains in both size and power. Equip yourself with a full gym and get ready to transform your physique!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
75%
2
Pin Pull Up
2
6 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
5-7 reps
RPE 9
4
Chest Supported Row (Machine)
1
4-5 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
5-6 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
5-6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
77%
2
Pin Pull Up
2
6 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
5-7 reps
RPE 9
4
Chest Supported Row (Machine)
1
4-5 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
5-6 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
5-6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
79%
2
Pin Pull Up
2
6 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
5-7 reps
RPE 9
4
Chest Supported Row (Machine)
1
4-5 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
5-6 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
5-6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4 reps
84%
2
Pin Pull Up
2
5 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
5-7 reps
RPE 9
4
Chest Supported Row (Machine)
1
4-5 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
5-6 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
5-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3 reps
88%
2
Pin Pull Up
2
5 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
5-7 reps
RPE 9
4
Chest Supported Row (Machine)
1
4-5 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
5-6 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
5-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
2 reps
90%
2
Pin Pull Up
2
5 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
5-7 reps
RPE 9
4
Chest Supported Row (Machine)
1
4-5 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
5-6 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
5-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Sumo Deadlift (Barbell)
3
6 reps
70%
3
Leg Extension
1
6-7 reps
RPE 9
4
Stiff Leg Deadlift
1
5-6 reps
RPE 8
5
Calf Raise (Leg Press)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
77%
2
Sumo Deadlift (Barbell)
3
6 reps
72%
3
Leg Extension
1
6-7 reps
RPE 9
4
Stiff Leg Deadlift
1
5-6 reps
RPE 8
5
Calf Raise (Leg Press)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
79%
2
Sumo Deadlift (Barbell)
3
6 reps
75%
3
Stiff Leg Deadlift
1
5-6 reps
RPE 8
4
Leg Extension
1
6-7 reps
RPE 9
5
Calf Raise (Leg Press)
2
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
84%
2
Sumo Deadlift (Paused)
3
4 reps
79%
3
Stiff Leg Deadlift
1
5-6 reps
RPE 8
4
Leg Extension
1
6-7 reps
RPE 9
5
Calf Raise (Leg Press)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
88%
2
Sumo Deadlift (Paused)
3
5 reps
75%
3
Stiff Leg Deadlift
1
5-6 reps
RPE 8
4
Leg Extension
1
6-7 reps
RPE 9
5
Calf Raise (Leg Press)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
90%
2
Sumo Deadlift (Paused)
3
5 reps
72%
3
Stiff Leg Deadlift
1
5-6 reps
RPE 8
4
Leg Extension
1
6-7 reps
RPE 9
5
Calf Raise (Leg Press)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
75%
2
2 Ct Paused Dips
2
5 reps
RPE 8
3
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 9
4
Seated Row (Cable)
1
4-6 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
5-6 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
5-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
77%
2
2 Ct Paused Dips
2
5 reps
RPE 8
3
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 9
4
Seated Row (Cable)
1
4-6 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
5-6 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
5-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
79%
2
2 Ct Paused Dips
2
5 reps
RPE 8
3
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 9
4
Seated Row (Cable)
1
4-6 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
5-6 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
5-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4 reps
84%
2
2 Ct Paused Dips
2
4 reps
RPE 8
3
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 9
4
Seated Row (Cable)
1
4-6 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
5-6 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
5-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3 reps
88%
2
2 Ct Paused Dips
2
4 reps
RPE 8
3
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 9
4
Seated Row (Cable)
1
4-6 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
5-6 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
5-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
2 reps
90%
2
2 Ct Paused Dips
2
4 reps
RPE 8
3
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 9
4
Seated Row (Cable)
1
4-6 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
5-6 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
5-6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
80%
2
High Bar Squat (Barbell)
2
5 reps
70%
3
Leg Extension
1
4-6 reps
RPE 9
4
Calf Raise (Leg Press)
2
4-6 reps
RPE 9
5
Lying Leg Curl
2
4-6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
83%
2
High Bar Squat (Barbell)
2
5 reps
72%
3
Leg Extension
1
4-6 reps
RPE 9
4
Calf Raise (Leg Press)
2
4-6 reps
RPE 9
5
Lying Leg Curl
2
4-6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
86%
2
High Bar Squat (Barbell)
2
5 reps
75%
3
Leg Extension
1
4-6 reps
RPE 9
4
Calf Raise (Leg Press)
2
4-6 reps
RPE 9
5
Lying Leg Curl
2
4-6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3 reps
88%
2
Speed Squat
2
5 reps
70%
3
Leg Extension
1
4-6 reps
RPE 9
4
Calf Raise (Leg Press)
2
4-6 reps
RPE 9
5
Lying Leg Curl
2
4-6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
2 reps
90%
2
Speed Squat
2
5 reps
72%
3
Leg Extension
1
4-6 reps
RPE 9
4
Calf Raise (Leg Press)
2
4-6 reps
RPE 9
5
Lying Leg Curl
2
4-6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
2 reps
93%
2
Speed Squat
2
5 reps
70%
3
Leg Extension
1
4-6 reps
RPE 9
4
Calf Raise (Leg Press)
2
4-6 reps
RPE 9
5
Lying Leg Curl
2
4-6 reps
RPE 9
Week 1
1 / 6 Weeks
Day 4
1
Sumo Deadlift (Barbell)
3 Sets
4 Reps
80%
2
High Bar Squat (Barbell)
2 Sets
5 Reps
70%
3
Leg Extension
1 Set
4-6 Reps
@9
4
Calf Raise (Leg Press)
2 Sets
4-6 Reps
@9
5
Lying Leg Curl
2 Sets
4-6 Reps
@9
Day 1
1
Dip (Weighted)
3 Sets
5 Reps
75%
2
Pin Pull Up
2 Sets
6 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
5-7 Reps
@9
4
Chest Supported Row (Machine)
1 Set
4-5 Reps
@9
5
Preacher Curl (Dumbbell)
2 Sets
5-6 Reps
@9
6
Single Arm Tricep Extension (Cable)
2 Sets
5-6 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Sumo Deadlift (Barbell)
3 Sets
6 Reps
70%
3
Leg Extension
1 Set
6-7 Reps
@9
4
Stiff Leg Deadlift
1 Set
5-6 Reps
@8
5
Calf Raise (Leg Press)
1 Set
4-6 Reps
@9
Day 3
1
Pull-Up (Weighted)
3 Sets
5 Reps
75%
2
2 Ct Paused Dips
2 Sets
5 Reps
@8
3
Incline Bench Press (Smith Machine)
1 Set
4-6 Reps
@9
4
Seated Row (Cable)
1 Set
4-6 Reps
@9
5
Preacher Curl (Dumbbell)
2 Sets
5-6 Reps
@9
6
Single Arm Tricep Extension (Cable)
2 Sets
5-6 Reps
@9