Get Big Muscles
Get Big Muscles
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Stiff Leg Deadlift | 1 | AMRAP | @10 |
| 2 | Hack Squat | 1 | AMRAP | @10 |
| 3 | Hip Adductor (Machine) | 1 | AMRAP | @10 |
| 4 | Standing Calf Raise | 1 | AMRAP | @10 |
| 5 | Incline Bench Press (Dumbbell) | 1 | AMRAP | @10 |
| 6 | Seated Overhead Press (Barbell) | 1 | AMRAP | @10 |
| 7 | JM Press (Smith Machine) | 1 | AMRAP | @10 |
| 8 | Chest Press (Machine) | 1 | AMRAP | @10 |
| 9 | Lateral Raise (Cable) | 1 | AMRAP | @10 |
| 10 | Tricep Extension (Cable) | 1 | AMRAP | @10 |
| 11 | Preacher Curl (Barbell) | 2 | AMRAP | @10 |
| 12 | Chest Supported Row (Machine) | 1 | AMRAP | @10 |
| 13 | Lat Pulldown (Single Arm) | 1 | AMRAP | @10 |
| 14 | Pull-Up (Weighted) | 1 | AMRAP | — |
| 15 | Cable Crunch | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lying Leg Curl | 1 | AMRAP | @10 |
| 2 | High Bar Squat (Barbell) | 1 | AMRAP | @10 |
| 3 | Leg Extension | 1 | AMRAP | @10 |
| 4 | Standing Calf Raise | 1 | AMRAP | @10 |
| 5 | Bench Press (Barbell) | 1 | AMRAP | @10 |
| 6 | Shoulder Press (Plate Loaded) | 1 | AMRAP | @10 |
| 7 | Dip (Weighted) | 1 | AMRAP | @10 |
| 8 | Incline Bench Press (Smith Machine) | 1 | AMRAP | @10 |
| 9 | Lateral Raise (Machine) | 1 | AMRAP | @10 |
| 10 | Tricep Pushdown (Cable) | 1 | AMRAP | @10 |
| 11 | Face Away Cable Curl | 2 | AMRAP | @10 |
| 12 | Bent Over Row (Barbell) | 1 | AMRAP | @10 |
| 13 | Lat Pulldown (Single Arm) | 1 | AMRAP | @10 |
| 14 | Lat Pulldown | 1 | AMRAP | @10 |
| 15 | Abs Crunch (Machine) | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | AMRAP | @10 |
| 2 | Seated Military Press (Smith Machine) | 1 | AMRAP | @10 |
| 3 | Bench Press (Close Grip) | 1 | AMRAP | @10 |
| 4 | Incline Chest Press (Machine) | 1 | AMRAP | @10 |
| 5 | Lateral Raise (Dumbbell) | 1 | AMRAP | @10 |
| 6 | Tricep Rope Push Down (Cable) | 1 | AMRAP | @10 |
| 7 | Bicep Curl (Machine) | 2 | AMRAP | @10 |
| 8 | Seated Row (Cable) | 1 | AMRAP | @10 |
| 9 | Pull-Up (Neutral Grip, Weighted) | 1 | AMRAP | @10 |
| 10 | Wide Grip Lat Pulldown | 1 | AMRAP | @10 |
| 11 | Seated Hamstring Curl | 1 | AMRAP | @10 |
| 12 | Leg Press (45 Degrees) | 1 | AMRAP | @10 |
| 13 | Single Leg Quad Extension | 1 | AMRAP | @10 |
| 14 | Hip Adductor (Machine) | 1 | AMRAP | @10 |
| 15 | Straight Leg Calf Raise | 1 | AMRAP | @10 |
| 16 | Abs Crunch (Machine) | 2 | AMRAP | @10 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Get Big Muscles is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 150 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.
Get Big Muscles is structured around 3 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Get Big Muscles 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
