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BIG WO1 Oetken

by Honor Foss
1 athletes joined

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 23, 2025 03:44

Summary

Unlock your strength potential with the BIG WO1 Oetken program, a comprehensive 6-week journey designed for serious lifters. Comprising four targeted workouts each week, this program focuses on both upper and lower body strength, featuring exercises like the Front Squat, Bench Press, and Romanian Deadlift. Each session combines intensity and volume to maximize muscle growth and enhance performance. Get ready to elevate your training and achieve your fitness goals with a structured approach that keeps you accountable and motivated!
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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
-