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BIG BOOBS

by Blake M.

Program Description

**BIG BOOBS** is a comprehensive 4-week program designed to sculpt and strengthen your upper body, with a special focus on enhancing your chest and arms. Comprising 16 workout days, this program features a variety of exercises such as bench presses, dumbbell rows, and tricep extensions, ensuring a balanced approach to muscle development. Each session is structured to challenge your limits while promoting muscle growth and definition. - 1ST BENCH DAY WEEK 1 65% EACH SET 6 REPS WEEK 2 ADD 1 REP TO EACH SET WEEK 3 REVERT TO 6 REPS ADD 3% WEEK 4 ADD 1 REP TO EACH SET - 2ND BENCH DAY WEEK 1 85% 83% 79% WEEK 2 ADD A REP TO EACH SET WEEK 3 REVERT TO 3,2,2 REPS ADD 2% WEEK 4 ADD 1 REP TO EACH SET

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 15, 2025 10:22
  • Last Edited
    Nov 15, 2025 11:15
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16.4%
Chest
14.8%
Triceps
14.6%
Biceps
11.8%
Lats
9.4%
Front Delts
9.2%
Hamstrings
3.9%
Middle Delts
3.7%
Rear Delts
3.7%
Forearms
3.5%
Quadriceps
3.1%
Glutes
2.6%
Lower Back
2.2%
Abs
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3-8 reps
6-10 reps
8-12 reps
RPE 10
RPE 8
RPE 8
2
Larsen Press (Barbell)
3
6 reps
65%
3
Pec Fly (Dumbbell)
2
10-12 reps
RPE 8
4
Dumbbell Row
1
1
1
5-8 reps
5-8 reps
10-12 reps
RPE 10
RPE 8
RPE 8
5
Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 10
RPE 8
6
Face Pull
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3-8 reps
6-10 reps
8-12 reps
RPE 10
RPE 8
RPE 8
2
Larsen Press (Barbell)
3
7 reps
65%
3
Pec Fly (Dumbbell)
2
10-12 reps
RPE 8
4
Dumbbell Row
1
1
1
5-8 reps
5-8 reps
10-12 reps
RPE 10
RPE 8
RPE 8
5
Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 10
RPE 8
6
Face Pull
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3-8 reps
6-10 reps
8-12 reps
RPE 10
RPE 8
RPE 8
2
Larsen Press (Barbell)
3
6 reps
68%
3
Pec Fly (Dumbbell)
2
10-12 reps
RPE 8
4
Dumbbell Row
1
1
1
5-8 reps
5-8 reps
10-12 reps
RPE 10
RPE 8
RPE 8
5
Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 10
RPE 8
6
Face Pull
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3-8 reps
6-10 reps
8-12 reps
RPE 10
RPE 8
RPE 8
2
Larsen Press (Barbell)
3
7 reps
68%
3
Pec Fly (Dumbbell)
2
10-12 reps
RPE 8
4
Dumbbell Row
1
1
1
5-8 reps
5-8 reps
10-12 reps
RPE 10
RPE 8
RPE 8
5
Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 10
RPE 8
6
Face Pull
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
2
Shrug (Dumbbell)
3
12-20 reps
RPE 10
3
Hack Squat
2
6-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
5
Leg Curl
1
12-15 reps
RPE 10
6
Leg Extension
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
2
Shrug (Dumbbell)
3
12-20 reps
RPE 10
3
Hack Squat
2
6-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
5
Leg Curl
1
12-15 reps
RPE 10
6
Leg Extension
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
2
Shrug (Dumbbell)
3
12-20 reps
RPE 10
3
Hack Squat
2
6-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
5
Leg Curl
1
12-15 reps
RPE 10
6
Leg Extension
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
2
Shrug (Dumbbell)
3
12-20 reps
RPE 10
3
Hack Squat
2
6-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
5
Leg Curl
1
12-15 reps
RPE 10
6
Leg Extension
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
87%
2
Bench Press (Paused)
2
2 reps
83%
3
Tempo Bench Press
2
2 reps
79%
4
Pec Fly (Dumbbell)
2
10-12 reps
RPE 10
5
Rolling Tricep Extension (Dumbbell)
2
6-8 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
7
Skull Crusher (Barbell)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
87%
2
Bench Press (Paused)
2
3 reps
83%
3
Tempo Bench Press
2
3 reps
79%
4
Pec Fly (Dumbbell)
2
10-12 reps
RPE 10
5
Rolling Tricep Extension (Dumbbell)
2
6-8 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
7
Skull Crusher (Barbell)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
89%
2
Bench Press (Paused)
2
2 reps
85%
3
Tempo Bench Press
2
2 reps
81%
4
Pec Fly (Dumbbell)
2
10-12 reps
RPE 10
5
Rolling Tricep Extension (Dumbbell)
2
6-8 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
7
Skull Crusher (Barbell)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
89%
2
Bench Press (Paused)
2
3 reps
85%
3
Tempo Bench Press
2
3 reps
81%
4
Pec Fly (Dumbbell)
2
10-12 reps
RPE 10
5
Rolling Tricep Extension (Dumbbell)
2
6-8 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
7
Skull Crusher (Barbell)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
RPE 10
2
T-Bar Row
3
8-12 reps
RPE 10
3
Hammer Curl
3
6-8 reps
RPE 10
4
Bicep Curl (Machine)
3
8-12 reps
RPE 10
5
Reverse Curl (Barbell)
2
10-12 reps
RPE 10
6
Face Pull
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
RPE 10
2
T-Bar Row
3
8-12 reps
RPE 10
3
Hammer Curl
3
6-8 reps
RPE 10
4
Bicep Curl (Machine)
3
8-12 reps
RPE 10
5
Reverse Curl (Barbell)
2
10-12 reps
RPE 10
6
Face Pull
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
RPE 10
2
T-Bar Row
3
8-12 reps
RPE 10
3
Hammer Curl
3
6-8 reps
RPE 10
4
Bicep Curl (Machine)
3
8-12 reps
RPE 10
5
Reverse Curl (Barbell)
2
10-12 reps
RPE 10
6
Face Pull
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
RPE 10
2
T-Bar Row
3
8-12 reps
RPE 10
3
Hammer Curl
3
6-8 reps
RPE 10
4
Bicep Curl (Machine)
3
8-12 reps
RPE 10
5
Reverse Curl (Barbell)
2
10-12 reps
RPE 10
6
Face Pull
2
15-20 reps
RPE 10
Week 1
1 / 4 Weeks
Day 2
1
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
@10
2
Shrug (Dumbbell)
3 Sets
12-20 Reps
@10
3
Hack Squat
2 Sets
6-8 Reps
@8
4
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@8
5
Leg Curl
1 Set
12-15 Reps
@10
6
Leg Extension
1 Set
12-15 Reps
@10
Day 3
1
Bench Press (Barbell)
2 Sets
3 Reps
87%
2
Bench Press (Paused)
2 Sets
2 Reps
83%
3
Tempo Bench Press
2 Sets
2 Reps
79%
4
Pec Fly (Dumbbell)
2 Sets
10-12 Reps
@10
5
Rolling Tricep Extension (Dumbbell)
2 Sets
6-8 Reps
@10
6
Tricep Pushdown (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@8
7
Skull Crusher (Barbell)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@10
@8
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
3-8 Reps
6-10 Reps
8-12 Reps
@10
@8
@8
2
Larsen Press (Barbell)
3 Sets
6 Reps
65%
3
Pec Fly (Dumbbell)
2 Sets
10-12 Reps
@8
4
Dumbbell Row
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
10-12 Reps
@10
@8
@8
5
Lat Pulldown
1 Set
2 Sets
10-12 Reps
10-12 Reps
@10
@8
6
Face Pull
2 Sets
15-20 Reps
@10
Day 4
1
Dumbbell Row
3 Sets
8-12 Reps
@10
2
T-Bar Row
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
6-8 Reps
@10
4
Bicep Curl (Machine)
3 Sets
8-12 Reps
@10
5
Reverse Curl (Barbell)
2 Sets
10-12 Reps
@10
6
Face Pull
2 Sets
15-20 Reps
@10