BIG WO1 Oetken
BEEF
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 5–10 reps |
| 2 | Lat Pulldown | 4 | 5–10 reps |
| 3 | Bench Press (Dumbbell) | 2 | 8–12 reps |
| Superset | |||
| 4A | Lateral Raise (Dumbbell) | 2 | 10–15 reps |
| 4B | Face Pull | 2 | 10–15 reps |
| Superset | |||
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Belt Squat | 3 | 8–12 reps |
| 2 | Romanian Deadlift (Barbell) | 2 | 8–12 reps |
| 3 | Overhead Press (Dumbbell) | 3 | 8–12 reps |
| Superset | |||
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dip (Weighted) | 2 | 10–15 reps |
| 2 | Chin-Up (Weighted) | 2 | 8–12 reps |
| Superset | |||
| 3A | Tricep Rope Push Down (Cable) | 2 | 8–12 reps |
| 3B | Hammer Curl (Dumbbell) | 2 | 8–12 reps |
| Superset | |||
| 4A | Overhead Tricep Extension (Cable) | 2 | 6–10 reps |
| 4B | Incline Curl (Dumbbell) | 2 | 8–12 reps |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, BIG WO1 Oetken is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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 60 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.
BIG WO1 Oetken is structured around 4 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
BIG WO1 Oetken 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
