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BIG WO1 Oetken

by Honor Foss

Program Description

Getting stacked & jacked @ 29 Palms

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 18, 2025 03:18
  • Last Edited
    Jun 18, 2025 04:46
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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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-12 reps
-
2
Front Squat (Barbell)
3
6-10 reps
-
3
Leg Press
2
8-12 reps
-
4
Hip Thrust (Barbell)
2
6-12 reps
-
5
Calf Raise (Leg Press)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-12 reps
-
2
Front Squat (Barbell)
3
6-10 reps
-
3
Leg Press
2
8-12 reps
-
4
Hip Thrust (Barbell)
2
6-12 reps
-
5
Calf Raise (Leg Press)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-12 reps
-
2
Front Squat (Barbell)
3
6-10 reps
-
3
Leg Press
2
8-12 reps
-
4
Hip Thrust (Barbell)
2
6-12 reps
-
5
Calf Raise (Leg Press)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-12 reps
-
2
Front Squat (Barbell)
3
6-10 reps
-
3
Leg Press
2
8-12 reps
-
4
Hip Thrust (Barbell)
2
6-12 reps
-
5
Calf Raise (Leg Press)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-12 reps
-
2
Front Squat (Barbell)
3
6-10 reps
-
3
Leg Press
2
8-12 reps
-
4
Hip Thrust (Barbell)
2
6-12 reps
-
5
Calf Raise (Leg Press)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-12 reps
-
2
Front Squat (Barbell)
3
6-10 reps
-
3
Leg Press
2
8-12 reps
-
4
Hip Thrust (Barbell)
2
6-12 reps
-
5
Calf Raise (Leg Press)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
-
2
Lat Pulldown
4
5-10 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
10-15 reps
-
4B
Face Pull
2
10-15 reps
-
5A
Tricep Pushdown (Cable)
2
10-12 reps
-
5B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
-
2
Lat Pulldown
4
5-10 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
10-15 reps
-
4B
Face Pull
2
10-15 reps
-
5A
Tricep Pushdown (Cable)
2
10-12 reps
-
5B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
-
2
Lat Pulldown
4
5-10 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
10-15 reps
-
4B
Face Pull
2
10-15 reps
-
5A
Tricep Pushdown (Cable)
2
10-12 reps
-
5B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
-
2
Lat Pulldown
4
5-10 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
10-15 reps
-
4B
Face Pull
2
10-15 reps
-
5A
Tricep Pushdown (Cable)
2
10-12 reps
-
5B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
-
2
Lat Pulldown
4
5-10 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
10-15 reps
-
4B
Face Pull
2
10-15 reps
-
5A
Tricep Pushdown (Cable)
2
10-12 reps
-
5B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
-
2
Lat Pulldown
4
5-10 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
10-15 reps
-
4B
Face Pull
2
10-15 reps
-
5A
Tricep Pushdown (Cable)
2
10-12 reps
-
5B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Bicep Curl (Cable)
2
8-12 reps
-
5
Hanging Leg Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Bicep Curl (Cable)
2
8-12 reps
-
5
Hanging Leg Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Bicep Curl (Cable)
2
8-12 reps
-
5
Hanging Leg Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Bicep Curl (Cable)
2
8-12 reps
-
5
Hanging Leg Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Bicep Curl (Cable)
2
8-12 reps
-
5
Hanging Leg Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Bicep Curl (Cable)
2
8-12 reps
-
5
Hanging Leg Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
10-15 reps
-
2
Chin-Up (Weighted)
2
8-12 reps
-
3A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
3B
Hammer Curl (Dumbbell)
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
6-10 reps
-
4B
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
10-15 reps
-
2
Chin-Up (Weighted)
2
8-12 reps
-
3A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
3B
Hammer Curl (Dumbbell)
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
6-10 reps
-
4B
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
10-15 reps
-
2
Chin-Up (Weighted)
2
8-12 reps
-
3A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
3B
Hammer Curl (Dumbbell)
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
6-10 reps
-
4B
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
10-15 reps
-
2
Chin-Up (Weighted)
2
8-12 reps
-
3A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
3B
Hammer Curl (Dumbbell)
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
6-10 reps
-
4B
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
10-15 reps
-
2
Chin-Up (Weighted)
2
8-12 reps
-
3A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
3B
Hammer Curl (Dumbbell)
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
6-10 reps
-
4B
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
10-15 reps
-
2
Chin-Up (Weighted)
2
8-12 reps
-
3A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
3B
Hammer Curl (Dumbbell)
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
6-10 reps
-
4B
Incline Curl (Dumbbell)
2
8-12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Leg Curl
2 Sets
6-12 Reps
-
2
Front Squat (Barbell)
3 Sets
6-10 Reps
-
3
Leg Press
2 Sets
8-12 Reps
-
4
Hip Thrust (Barbell)
2 Sets
6-12 Reps
-
5
Calf Raise (Leg Press)
3 Sets
10-15 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
5-10 Reps
-
2
Lat Pulldown
4 Sets
5-10 Reps
-
3
Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
4A
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
4B
Face Pull
2 Sets
10-15 Reps
-
5A
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
-
5B
Reverse Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
-
6
Hanging Leg Raise
2 Sets
10-15 Reps
-
Day 3
1
Belt Squat
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
-
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
4A
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
4B
Bicep Curl (Cable)
2 Sets
8-12 Reps
-
5
Hanging Leg Raise
2 Sets
10-15 Reps
-
Day 4
1
Dip (Weighted)
2 Sets
10-15 Reps
-
2
Chin-Up (Weighted)
2 Sets
8-12 Reps
-
3A
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
-
3B
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
-
4A
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
-
4B
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-