Power-building big 5
Big guy
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 5 reps | @9 |
| 2 | Incline Bench Press (Barbell) | 3 | 8 reps | — |
| 3 | Seated Overhead Press (Dumbbell) | 3 | 8 reps | — |
| 4 | Chest Fly (Cable) | 2 | 12 reps | — |
| Superset | ||||
| 5A | Skull Crusher (Barbell) | 3 | 6 reps | — |
| 5B | Overhead Tricep Extension (Cable) | 3 | 15 reps | — |
| 6 | Lateral Raise (Cable) | 3 | 12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 3 | 5 reps | @9 |
| 2 | Pull-Up (Bodyweight) | 3 | AMRAP | — |
| 3 | Meadow Row | 3 | 10 reps | — |
| Superset | ||||
| 4A | Lat Pulldown (Close Grip) | 3 | 8 reps | — |
| 4B | Straight Arm Pulldown | 3 | 15 reps | — |
| 5 | Bicep Curl (Barbell) | 1 | 8 reps | — |
| Superset | ||||
| 6A | Incline Curl (Dumbbell) | 3 | 10 reps | — |
| 6B | Wrist Curls | 3 | 15 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown (Single Arm) | 2 | 10 reps |
| 2 | Lat Pulldown | 3 | 8 reps |
| Superset | |||
| 3A | Chest Fly (Dumbbell) | 3 | 8 reps |
| 3B | Lat Pulldown (Close Grip) | 3 | 6 reps |
| 4 | Pullover (Dumbbell) | 3 | 8 reps |
| 5 | Chest Fly (Cable) | 2 | 10 reps |
| Superset | |||
| 6A | Chest Fly (Cable) | 3 | 12 reps |
| 6B | Straight Arm Pulldown | 3 | 15 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 5 reps | @9 |
| 2 | Romanian Deadlift (Barbell) | 3 | 8 reps | — |
| 3 | Hip Thrust (Barbell) | 3 | 10 reps | — |
| 4 | Standing Calf Raise | 3 | AMRAP | — |
| Superset | ||||
| 5A | Leg Curl | 3 | 15 reps | — |
| 5B | Leg Extension | 3 | 15 reps | — |
| Superset | ||||
| 6A | Side Crunch (Cable) | 3 | 10 reps | — |
| 6B | Hanging Leg Raise | 3 | AMRAP | — |
| 7 | Side Bend (Dumbbell) | 2 | 10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 5 | 3 reps | @8.5 |
| 2 | Squat (Smith Machine) | 3 | 8 reps | — |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps | — |
| 4 | Good Morning | 3 | 8 reps | — |
| 5 | Leg Curl | 3 | 10 reps | — |
| 6 | Standing Calf Raise | 3 | 15 reps | — |
| Superset | ||||
| 7A | Hanging Leg Raise | 2 | AMRAP | — |
| 7B | Side Bend (Dumbbell) | 2 | 10 reps | — |
| 8 | Side Crunch (Cable) | 3 | 10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 3 | 5 reps | @9 |
| 2 | Seated Overhead Press (Dumbbell) | 2 | 12 reps | — |
| 3 | Upright Row (Barbell) | 3 | 10 reps | — |
| 4 | One Arm Lateral Raise (Cable) | 3 | 12 reps | — |
| Superset | ||||
| 5A | Hammer Curl (Dumbbell) | 2 | 6 reps | — |
| 5B | Reverse Wrist Curl (Barbell) | 2 | 15 reps | — |
| Superset | ||||
| 6A | Skull Crusher (Barbell) | 3 | 6 reps | — |
| 6B | Overhead Tricep Extension (Dumbbell) | 3 | 10 reps | — |
| Superset | ||||
| 7A | Bicep Curl (Cable) | 3 | 8 reps | — |
| 7B | Dip (Bodyweight) | 3 | AMRAP | — |
| Superset | ||||
| 8A | Incline Curl (Dumbbell) | 3 | 10 reps | — |
| 8B | Wrist Curls | 3 | 15 reps | — |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Power-building big 5 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Power-building big 5 is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Power-building big 5 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
