logo
BoostcampPNG

Big and Springy pt. 2

by C.j. Miller
6 athletes joined

Program Description

Intermediate level strength and plyos

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 28, 2024 04:02
  • Last Edited
    Jun 24, 2025 04:32

Summary

Unleash your strength with "Big and Springy pt. 2," a dynamic 6-week program designed to elevate your lifting game and enhance your explosiveness. Comprising 5 training days each week, this program focuses on a mix of supersets that target major muscle groups while incorporating high-intensity cardio. From banded dumbbell bench presses to trap bar deadlifts, you’ll build muscle and power in a garage gym setting. Get ready to transform your physique and boost your performance—let’s get to work!
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
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
1A
Bench Press (Dumbbell)
3
10 reps
75%
1B
Push Up
3
6 reps
RPE 8
2A
Deficit Handstand Push Up
3
10 reps
RPE 8
2B
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7
3A
Abs Crunch (Weighted)
3
25 reps
RPE 7
3B
Russian Twist (Dumbbell)
3
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
10 reps
75%
1B
Push Up
3
6 reps
RPE 8
2A
Deficit Handstand Push Up
3
10 reps
RPE 8
2B
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7
3A
Abs Crunch (Weighted)
3
25 reps
RPE 7
3B
Russian Twist (Dumbbell)
3
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
10 reps
75%
1B
Push Up
3
6 reps
RPE 8
2A
Deficit Handstand Push Up
3
10 reps
RPE 8
2B
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7
3A
Abs Crunch (Weighted)
3
25 reps
RPE 7
3B
Russian Twist (Dumbbell)
3
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
10 reps
75%
1B
Push Up
3
6 reps
RPE 8
2A
Deficit Handstand Push Up
3
10 reps
RPE 8
2B
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7
3A
Abs Crunch (Weighted)
3
25 reps
RPE 7
3B
Russian Twist (Dumbbell)
3
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
10 reps
75%
1B
Push Up
3
6 reps
RPE 8
2A
Deficit Handstand Push Up
3
10 reps
RPE 8
2B
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7
3A
Abs Crunch (Weighted)
3
25 reps
RPE 7
3B
Russian Twist (Dumbbell)
3
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
10 reps
75%
1B
Push Up
3
6 reps
RPE 8
2A
Deficit Handstand Push Up
3
10 reps
RPE 8
2B
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7
3A
Abs Crunch (Weighted)
3
25 reps
RPE 7
3B
Russian Twist (Dumbbell)
3
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
8 reps
80%
1B
Sprint
3
4 reps
RPE 9
2A
Glute Bridge (Dumbbell)
3
12 reps
RPE 7
2B
Glute Bridge (Bodyweight)
3
6 reps
RPE 8
3A
Lunge (Bodyweight)
3
8 reps
RPE 7.5
3B
Lying Leg Raise
3
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
8 reps
80%
1B
Sprint
3
4 reps
RPE 9
2A
Glute Bridge (Dumbbell)
3
12 reps
RPE 7
2B
Glute Bridge (Bodyweight)
3
6 reps
RPE 8
3A
Lunge (Bodyweight)
3
8 reps
RPE 7.5
3B
Lying Leg Raise
3
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
8 reps
80%
1B
Sprint
3
4 reps
RPE 9
2A
Glute Bridge (Dumbbell)
3
12 reps
RPE 7
2B
Glute Bridge (Bodyweight)
3
6 reps
RPE 8
3A
Lunge (Bodyweight)
3
8 reps
RPE 7.5
3B
Lying Leg Raise
3
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
8 reps
80%
1B
Sprint
3
4 reps
RPE 9
2A
Glute Bridge (Dumbbell)
3
12 reps
RPE 7
2B
Glute Bridge (Bodyweight)
3
6 reps
RPE 8
3A
Lunge (Bodyweight)
3
8 reps
RPE 7.5
3B
Lying Leg Raise
3
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
8 reps
80%
1B
Sprint
3
4 reps
RPE 9
2A
Glute Bridge (Dumbbell)
3
12 reps
RPE 7
2B
Glute Bridge (Bodyweight)
3
6 reps
RPE 8
3A
Lunge (Bodyweight)
3
8 reps
RPE 7.5
3B
Lying Leg Raise
3
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
8 reps
80%
1B
Sprint
3
4 reps
RPE 9
2A
Glute Bridge (Dumbbell)
3
12 reps
RPE 7
2B
Glute Bridge (Bodyweight)
3
6 reps
RPE 8
3A
Lunge (Bodyweight)
3
8 reps
RPE 7.5
3B
Lying Leg Raise
3
25 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
10 reps
75%
1B
Landmine Push Press
3
6 reps
RPE 9
2A
Pull-Up (Weighted)
3
6 reps
RPE 8
2B
Pull-Up (Bodyweight)
3
6 reps
RPE 7
2C
Seated Overhead Press (Barbell)
3
12 reps
RPE 6
3A
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
3B
Tricep Kickback
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
10 reps
75%
1B
Landmine Push Press
3
6 reps
RPE 9
2A
Pull-Up (Weighted)
3
6 reps
RPE 8
2B
Pull-Up (Bodyweight)
3
6 reps
RPE 7
2C
Seated Overhead Press (Barbell)
3
12 reps
RPE 6
3A
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
3B
Tricep Kickback
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
10 reps
75%
1B
Landmine Push Press
3
6 reps
RPE 9
2A
Pull-Up (Weighted)
3
6 reps
RPE 8
2B
Pull-Up (Bodyweight)
3
6 reps
RPE 7
2C
Seated Overhead Press (Barbell)
3
12 reps
RPE 6
3A
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
3B
Tricep Kickback
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
10 reps
75%
1B
Landmine Push Press
3
6 reps
RPE 9
2A
Pull-Up (Weighted)
3
6 reps
RPE 8
2B
Pull-Up (Bodyweight)
3
6 reps
RPE 7
2C
Seated Overhead Press (Barbell)
3
12 reps
RPE 6
3A
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
3B
Tricep Kickback
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
10 reps
75%
1B
Landmine Push Press
3
6 reps
RPE 9
2A
Pull-Up (Weighted)
3
6 reps
RPE 8
2B
Pull-Up (Bodyweight)
3
6 reps
RPE 7
2C
Seated Overhead Press (Barbell)
3
12 reps
RPE 6
3A
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
3B
Tricep Kickback
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
10 reps
75%
1B
Landmine Push Press
3
6 reps
RPE 9
2A
Pull-Up (Weighted)
3
6 reps
RPE 8
2B
Pull-Up (Bodyweight)
3
6 reps
RPE 7
2C
Seated Overhead Press (Barbell)
3
12 reps
RPE 6
3A
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
3B
Tricep Kickback
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8 reps
75%
1B
Trap Bar Deadlift
3
6 reps
RPE 9
2A
Step-Up (Weighted)
3
12 reps
70%
2B
Vertical Jump
3
6 reps
RPE 9
3
Jump Rope
1
100 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8 reps
75%
1B
Trap Bar Deadlift
3
6 reps
RPE 9
2A
Step-Up (Weighted)
3
12 reps
70%
2B
Vertical Jump
3
6 reps
RPE 9
3
Jump Rope
1
100 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8 reps
75%
1B
Trap Bar Deadlift
3
6 reps
RPE 9
2A
Step-Up (Weighted)
3
12 reps
70%
2B
Vertical Jump
3
6 reps
RPE 9
3
Jump Rope
1
100 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8 reps
75%
1B
Trap Bar Deadlift
3
6 reps
RPE 9
2A
Step-Up (Weighted)
3
12 reps
70%
2B
Vertical Jump
3
6 reps
RPE 9
3
Jump Rope
1
100 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8 reps
75%
1B
Trap Bar Deadlift
3
6 reps
RPE 9
2A
Step-Up (Weighted)
3
12 reps
70%
2B
Vertical Jump
3
6 reps
RPE 9
3
Jump Rope
1
100 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8 reps
75%
1B
Trap Bar Deadlift
3
6 reps
RPE 9
2A
Step-Up (Weighted)
3
12 reps
70%
2B
Vertical Jump
3
6 reps
RPE 9
3
Jump Rope
1
100 reps
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
10
1 reps
RPE 6-9
Week 1
1 / 6 Weeks
Day 1
1A
Bench Press (Dumbbell)
3 Sets
10 Reps
75%
1B
Push Up
3 Sets
6 Reps
@8
2A
Deficit Handstand Push Up
3 Sets
10 Reps
@8
2B
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@7
3A
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
3B
Russian Twist (Dumbbell)
3 Sets
25 Reps
@7
Day 2
1A
Trap Bar Deadlift
3 Sets
8 Reps
80%
1B
Sprint
3 Sets
4 Reps
@9
2A
Glute Bridge (Dumbbell)
3 Sets
12 Reps
@7
2B
Glute Bridge (Bodyweight)
3 Sets
6 Reps
@8
3A
Lunge (Bodyweight)
3 Sets
8 Reps
@7.5
3B
Lying Leg Raise
3 Sets
25 Reps
@6
Day 3
1A
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
75%
1B
Landmine Push Press
3 Sets
6 Reps
@9
2A
Pull-Up (Weighted)
3 Sets
6 Reps
@8
2B
Pull-Up (Bodyweight)
3 Sets
6 Reps
@7
2C
Seated Overhead Press (Barbell)
3 Sets
12 Reps
@6
3A
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@10
3B
Tricep Kickback
3 Sets
AMRAP
@10
Day 4
1A
Front Squat (Barbell)
3 Sets
8 Reps
75%
1B
Trap Bar Deadlift
3 Sets
6 Reps
@9
2A
Step-Up (Weighted)
3 Sets
12 Reps
70%
2B
Vertical Jump
3 Sets
6 Reps
@9
3
Jump Rope
1 Set
100 Reps
100%
Day 5
1
Sprint
10 Sets
1 Reps
@6-9