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oscars big hard pump

by oscar R.
2 athletes joined

Program Description

getting extraordinarily sexy

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    May 06, 2024 08:41
  • Last Edited
    Jun 18, 2025 11:19

Summary

Get ready to unleash your strength with Oscar's Big Hard Pump, a 12-week program designed for serious lifters looking to maximize their gains. Comprising four workouts each week, this program focuses on compound movements like squats, deadlifts, and presses, ensuring you build muscle and power across all major muscle groups. Tailored for a garage gym setup, you'll harness both free weights and machines to sculpt your physique. Dive in, push your limits, and experience the rewarding pump that comes with hard work!
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
55%
2
Overhead Press (Barbell)
2
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 6.5
4
Bent Over Row (Barbell)
2
10 reps
RPE 6.5
5
Lat Pulldown
2
10 reps
RPE 6.5
6
Bicep Curl (Dumbbell)
2
10 reps
RPE 6.5
7
Tricep Pushdown (Cable)
2
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
55%
2
Overhead Press (Barbell)
3
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Bent Over Row (Barbell)
3
10 reps
RPE 6.5
5
Lat Pulldown
3
10 reps
RPE 6.5
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
7
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
55%
2
Overhead Press (Barbell)
4
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 6.5
4
Bent Over Row (Barbell)
4
10 reps
RPE 6.5
5
Lat Pulldown
4
10 reps
RPE 6.5
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 6.5
7
Tricep Pushdown (Cable)
4
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
55%
2
Overhead Press (Barbell)
5
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 6.5
4
Bent Over Row (Barbell)
5
10 reps
RPE 6.5
5
Lat Pulldown
5
10 reps
RPE 6.5
6
Bicep Curl (Dumbbell)
5
10 reps
RPE 6.5
7
Tricep Pushdown (Cable)
5
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
3
10 reps
60%
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
3
10 reps
60%
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
3
10 reps
60%
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
3
10 reps
60%
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
3
10 reps
60%
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
3
10 reps
60%
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
3
10 reps
60%
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
3
10 reps
60%
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
55%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6.5
4
Leg Extension
2
10 reps
RPE 6.5
5
Lying Leg Curl
2
10 reps
RPE 6.5
6
Cable Crunch
2
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
55%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Lying Leg Curl
3
10 reps
RPE 6.5
6
Cable Crunch
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
55%
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 6.5
4
Leg Extension
4
10 reps
RPE 6.5
5
Lying Leg Curl
4
10 reps
RPE 6.5
6
Cable Crunch
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
55%
2
Romanian Deadlift (Barbell)
5
10 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 6.5
4
Leg Extension
5
10 reps
RPE 6.5
5
Lying Leg Curl
5
10 reps
RPE 6.5
6
Cable Crunch
5
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
55%
2
Bench Press (Barbell)
2
10 reps
RPE 6.5
3
Bent Over Row (Barbell)
2
10 reps
RPE 6.5
4
Lat Pulldown
2
10 reps
RPE 6.5
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 6.5
6
Bicep Curl (Dumbbell)
2
10 reps
RPE 6.5
7
Tricep Pushdown (Cable)
2
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
55%
2
Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Bent Over Row (Barbell)
3
10 reps
RPE 6.5
4
Lat Pulldown
3
10 reps
RPE 6.5
5
One Arm Lateral Raise (Cable)
3
10 reps
RPE 6.5
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
7
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
55%
2
Bench Press (Barbell)
4
10 reps
RPE 6.5
3
Bent Over Row (Barbell)
4
10 reps
RPE 6.5
4
Lat Pulldown
4
10 reps
RPE 6.5
5
One Arm Lateral Raise (Cable)
4
10 reps
RPE 6.5
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 6.5
7
Tricep Pushdown (Cable)
4
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
55%
2
Bench Press (Barbell)
5
10 reps
RPE 6.5
3
Bent Over Row (Barbell)
5
10 reps
RPE 6.5
4
Lat Pulldown
5
10 reps
RPE 6.5
5
One Arm Lateral Raise (Cable)
5
10 reps
RPE 6.5
6
Bicep Curl (Dumbbell)
5
10 reps
RPE 6.5
7
Tricep Pushdown (Cable)
5
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Bench Press (Paused)
3
10 reps
60%
3
One Arm Lateral Raise (Cable)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Bench Press (Paused)
3
10 reps
60%
3
One Arm Lateral Raise (Cable)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Bench Press (Paused)
3
10 reps
60%
3
One Arm Lateral Raise (Cable)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Bench Press (Paused)
3
10 reps
60%
3
One Arm Lateral Raise (Cable)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Bench Press (Paused)
3
10 reps
60%
3
One Arm Lateral Raise (Cable)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Bench Press (Paused)
3
10 reps
60%
3
One Arm Lateral Raise (Cable)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Bench Press (Paused)
3
10 reps
60%
3
One Arm Lateral Raise (Cable)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Bench Press (Paused)
3
10 reps
60%
3
One Arm Lateral Raise (Cable)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
55%
2
Squat (Paused)
2
10 reps
RPE 6.5
3
Seated Hamstring Curl
2
10 reps
RPE 6.5
4
Leg Extension
2
10 reps
RPE 6.5
5
Cable Crunch
2
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
55%
2
Squat (Paused)
3
10 reps
RPE 6.5
3
Seated Hamstring Curl
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Cable Crunch
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
55%
2
Squat (Paused)
4
10 reps
RPE 6.5
3
Seated Hamstring Curl
4
10 reps
RPE 6.5
4
Leg Extension
4
10 reps
RPE 6.5
5
Cable Crunch
4
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
55%
2
Squat (Paused)
5
10 reps
RPE 6.5
3
Seated Hamstring Curl
5
10 reps
RPE 6.5
4
Leg Extension
5
10 reps
RPE 6.5
5
Cable Crunch
5
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Squat (Paused)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Seated Hamstring Curl
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Squat (Paused)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Seated Hamstring Curl
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Squat (Paused)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Seated Hamstring Curl
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Squat (Paused)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Seated Hamstring Curl
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Squat (Paused)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Seated Hamstring Curl
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Squat (Paused)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Seated Hamstring Curl
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Squat (Paused)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Seated Hamstring Curl
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Squat (Paused)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Seated Hamstring Curl
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
55%
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@6.5
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@6.5
4
Leg Extension
2 Sets
10 Reps
@6.5
5
Lying Leg Curl
2 Sets
10 Reps
@6.5
6
Cable Crunch
2 Sets
10 Reps
@6.5
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
55%
2
Bench Press (Barbell)
2 Sets
10 Reps
@6.5
3
Bent Over Row (Barbell)
2 Sets
10 Reps
@6.5
4
Lat Pulldown
2 Sets
10 Reps
@6.5
5
One Arm Lateral Raise (Cable)
2 Sets
10 Reps
@6.5
6
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@6.5
7
Tricep Pushdown (Cable)
2 Sets
10 Reps
@6.5
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
55%
2
Squat (Paused)
2 Sets
10 Reps
@6.5
3
Seated Hamstring Curl
2 Sets
10 Reps
@6.5
4
Leg Extension
2 Sets
10 Reps
@6.5
5
Cable Crunch
2 Sets
10 Reps
@6.5
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
55%
2
Overhead Press (Barbell)
2 Sets
10 Reps
@6.5
3
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@6.5
4
Bent Over Row (Barbell)
2 Sets
10 Reps
@6.5
5
Lat Pulldown
2 Sets
10 Reps
@6.5
6
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@6.5
7
Tricep Pushdown (Cable)
2 Sets
10 Reps
@6.5