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BoostcampPNG

GET BIG 3 (1)

by Lucas O.
5 athletes joined

Program Description

Get BIG

Program Overview

  • Level
    Novice, Advanced, Intermediate, Beginner
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    130 minutes
  • Created
    Jul 19, 2024 05:39
  • Last Edited
    Mar 08, 2025 01:28

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Chest
11.2%
Front Delts
10.5%
Triceps
10.1%
Upper Back
9.3%
Quadriceps
9%
Lats
7.9%
Biceps
7%
Middle Delts
6.9%
Abs
6.2%
Glutes
5.5%
Hamstrings
5.2%
Rear Delts
3.6%
Lower Back
3.1%
Abductors
2.1%
Adductors
1.7%
Forearms
0.7%
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ON THE BOOSTCAMP APP FOR FREE
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
-
2
Belt Squat
3
6-12 reps
-
3
Leg Press Calf Raise
3
12-20 reps
-
4
Back Extension
3
8-12 reps
-
5A
Power Shrug
3
8-12 reps
-
5B
Hanging Knee Raise
3
AMRAP
-
6A
Leg Extension
3
10-15 reps
-
6B
Sissy Squat
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
-
2
Belt Squat
3
6-12 reps
-
3
Leg Press Calf Raise
3
12-20 reps
-
4
Back Extension
3
8-12 reps
-
5A
Power Shrug
3
8-12 reps
-
5B
Hanging Knee Raise
3
AMRAP
-
6A
Leg Extension
3
10-15 reps
-
6B
Sissy Squat
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
-
2
Belt Squat
3
6-12 reps
-
3
Leg Press Calf Raise
3
12-20 reps
-
4
Back Extension
3
8-12 reps
-
5A
Power Shrug
3
8-12 reps
-
5B
Hanging Knee Raise
3
AMRAP
-
6A
Leg Extension
3
10-15 reps
-
6B
Sissy Squat
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
-
2
Belt Squat
3
6-12 reps
-
3
Leg Press Calf Raise
3
12-20 reps
-
4
Back Extension
3
8-12 reps
-
5A
Power Shrug
3
8-12 reps
-
5B
Hanging Knee Raise
3
AMRAP
-
6A
Leg Extension
3
10-15 reps
-
6B
Sissy Squat
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
-
2
Belt Squat
3
6-12 reps
-
3
Leg Press Calf Raise
3
12-20 reps
-
4
Back Extension
3
8-12 reps
-
5A
Power Shrug
3
8-12 reps
-
5B
Hanging Knee Raise
3
AMRAP
-
6A
Leg Extension
3
10-15 reps
-
6B
Sissy Squat
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
NG Pull Up
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
AMRAP
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6A
Pec Deck (Machine)
2
10-15 reps
-
6B
Reverse Pec Deck
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
NG Pull Up
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
AMRAP
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6A
Pec Deck (Machine)
2
10-15 reps
-
6B
Reverse Pec Deck
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
NG Pull Up
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
AMRAP
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6A
Pec Deck (Machine)
2
10-15 reps
-
6B
Reverse Pec Deck
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
NG Pull Up
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
AMRAP
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6A
Pec Deck (Machine)
2
10-15 reps
-
6B
Reverse Pec Deck
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
NG Pull Up
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
AMRAP
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6A
Pec Deck (Machine)
2
10-15 reps
-
6B
Reverse Pec Deck
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8-12 reps
-
2A
Preacher Curl Machine
3
10-15 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
10-15 reps
-
3B
Vertical Overhead Rope Extension
3
10-15 reps
-
4A
Lu Raise
3
10-15 reps
-
4B
Wrist Curl Dumbbell
3
-
5
Reverse Cable Fly
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8-12 reps
-
2A
Preacher Curl Machine
3
10-15 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
10-15 reps
-
3B
Vertical Overhead Rope Extension
3
10-15 reps
-
4A
Lu Raise
3
10-15 reps
-
4B
Wrist Curl Dumbbell
3
-
5
Reverse Cable Fly
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8-12 reps
-
2A
Preacher Curl Machine
3
10-15 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
10-15 reps
-
3B
Vertical Overhead Rope Extension
3
10-15 reps
-
4A
Lu Raise
3
10-15 reps
-
4B
Wrist Curl Dumbbell
3
-
5
Reverse Cable Fly
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8-12 reps
-
2A
Preacher Curl Machine
3
10-15 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
10-15 reps
-
3B
Vertical Overhead Rope Extension
3
10-15 reps
-
4A
Lu Raise
3
10-15 reps
-
4B
Wrist Curl Dumbbell
3
-
5
Reverse Cable Fly
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8-12 reps
-
2A
Preacher Curl Machine
3
10-15 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
10-15 reps
-
3B
Vertical Overhead Rope Extension
3
10-15 reps
-
4A
Lu Raise
3
10-15 reps
-
4B
Wrist Curl Dumbbell
3
-
5
Reverse Cable Fly
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Seal Row
3
8-12 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
-
5
Chest Fly (Cable)
3
10-15 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
7
Lateral Raise (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Seal Row
3
8-12 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
-
5
Chest Fly (Cable)
3
10-15 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
7
Lateral Raise (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Seal Row
3
8-12 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
-
5
Chest Fly (Cable)
3
10-15 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
7
Lateral Raise (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Seal Row
3
8-12 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
-
5
Chest Fly (Cable)
3
10-15 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
7
Lateral Raise (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Seal Row
3
8-12 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
-
5
Chest Fly (Cable)
3
10-15 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
7
Lateral Raise (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Snatch Grip Power Shrug
3
10-15 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
One Leg Calf Raise Leg Press
3
12-20 reps
-
5
Leg Extension
3
10-15 reps
-
6A
Hip Adductor (Machine)
3
10-15 reps
-
6B
Hip Abductor (Machine)
3
10-15 reps
-
7
Side Crunch (Cable)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Snatch Grip Power Shrug
3
10-15 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
One Leg Calf Raise Leg Press
3
12-20 reps
-
5
Leg Extension
3
10-15 reps
-
6A
Hip Adductor (Machine)
3
10-15 reps
-
6B
Hip Abductor (Machine)
3
10-15 reps
-
7
Side Crunch (Cable)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Snatch Grip Power Shrug
3
10-15 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
One Leg Calf Raise Leg Press
3
12-20 reps
-
5
Leg Extension
3
10-15 reps
-
6A
Hip Adductor (Machine)
3
10-15 reps
-
6B
Hip Abductor (Machine)
3
10-15 reps
-
7
Side Crunch (Cable)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Snatch Grip Power Shrug
3
10-15 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
One Leg Calf Raise Leg Press
3
12-20 reps
-
5
Leg Extension
3
10-15 reps
-
6A
Hip Adductor (Machine)
3
10-15 reps
-
6B
Hip Abductor (Machine)
3
10-15 reps
-
7
Side Crunch (Cable)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Snatch Grip Power Shrug
3
10-15 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
One Leg Calf Raise Leg Press
3
12-20 reps
-
5
Leg Extension
3
10-15 reps
-
6A
Hip Adductor (Machine)
3
10-15 reps
-
6B
Hip Abductor (Machine)
3
10-15 reps
-
7
Side Crunch (Cable)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
-
2A
Fat Gripz Hammer Curl
3
10-15 reps
-
2B
Skiers
3
12-20 reps
-
3A
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3B
Bayesian Curl
2
10-15 reps
-
4
JM Press
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6A
Overhead Triceps Extension Rope
3
8-12 reps
-
6B
Cuff Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
-
2A
Fat Gripz Hammer Curl
3
10-15 reps
-
2B
Skiers
3
12-20 reps
-
3A
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3B
Bayesian Curl
2
10-15 reps
-
4
JM Press
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6A
Overhead Triceps Extension Rope
3
8-12 reps
-
6B
Cuff Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
-
2A
Fat Gripz Hammer Curl
3
10-15 reps
-
2B
Skiers
3
12-20 reps
-
3A
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3B
Bayesian Curl
2
10-15 reps
-
4
JM Press
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6A
Overhead Triceps Extension Rope
3
8-12 reps
-
6B
Cuff Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
-
2A
Fat Gripz Hammer Curl
3
10-15 reps
-
2B
Skiers
3
12-20 reps
-
3A
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3B
Bayesian Curl
2
10-15 reps
-
4
JM Press
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6A
Overhead Triceps Extension Rope
3
8-12 reps
-
6B
Cuff Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
-
2A
Fat Gripz Hammer Curl
3
10-15 reps
-
2B
Skiers
3
12-20 reps
-
3A
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3B
Bayesian Curl
2
10-15 reps
-
4
JM Press
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6A
Overhead Triceps Extension Rope
3
8-12 reps
-
6B
Cuff Raise
3
10-15 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Seated Hamstring Curl
3 Sets
10-15 Reps
-
2
Belt Squat
3 Sets
6-12 Reps
-
3
Leg Press Calf Raise
3 Sets
12-20 Reps
-
4
Back Extension
3 Sets
8-12 Reps
-
5A
Power Shrug
3 Sets
8-12 Reps
-
5B
Hanging Knee Raise
3 Sets
AMRAP
-
6A
Leg Extension
3 Sets
10-15 Reps
-
6B
Sissy Squat
3 Sets
AMRAP
-
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
NG Pull Up
3 Sets
6-10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
AMRAP
-
4
Pullover (Dumbbell)
3 Sets
10-15 Reps
-
5
Seated Row (Cable)
3 Sets
10-15 Reps
-
6A
Pec Deck (Machine)
2 Sets
10-15 Reps
-
6B
Reverse Pec Deck
2 Sets
10-15 Reps
-
Day 3
1
AD Press
3 Sets
8-12 Reps
-
2A
Preacher Curl Machine
3 Sets
10-15 Reps
-
2B
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
3A
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
-
3B
Vertical Overhead Rope Extension
3 Sets
10-15 Reps
-
4A
Lu Raise
3 Sets
10-15 Reps
-
4B
Wrist Curl Dumbbell
3 Sets
-
5
Reverse Cable Fly
3 Sets
10-15 Reps
-
6
Decline Crunch (Weighted)
3 Sets
AMRAP
-
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
-
2
Seal Row
3 Sets
8-12 Reps
-
3
Dip (Weighted)
3 Sets
8-12 Reps
-
4
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
-
5
Chest Fly (Cable)
3 Sets
10-15 Reps
-
6
Upright Row (Barbell)
3 Sets
10-15 Reps
-
7
Lateral Raise (Machine)
3 Sets
10-15 Reps
-
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
-
2
Snatch Grip Power Shrug
3 Sets
10-15 Reps
-
3
Leg Press (45 Degrees)
3 Sets
10-15 Reps
-
4
One Leg Calf Raise Leg Press
3 Sets
12-20 Reps
-
5
Leg Extension
3 Sets
10-15 Reps
-
6A
Hip Adductor (Machine)
3 Sets
10-15 Reps
-
6B
Hip Abductor (Machine)
3 Sets
10-15 Reps
-
7
Side Crunch (Cable)
3 Sets
AMRAP
-
Day 6
1
Chin-Up (Weighted)
3 Sets
6-10 Reps
-
2A
Fat Gripz Hammer Curl
3 Sets
10-15 Reps
-
2B
Skiers
3 Sets
12-20 Reps
-
3A
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
-
3B
Bayesian Curl
2 Sets
10-15 Reps
-
4
JM Press
3 Sets
8-12 Reps
-
5
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
-
6A
Overhead Triceps Extension Rope
3 Sets
8-12 Reps
-
6B
Cuff Raise
3 Sets
10-15 Reps
-