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Bigga Workout

by LSD
1 athletes joined

Program Description

Focused on shoulders and chest

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 23, 2024 10:36
  • Last Edited
    Jun 18, 2025 09:08

Summary

Unleash your strength with the Bigga Workout, a comprehensive 12-week program designed for serious lifters. With three focused training days each week, you'll tackle a variety of exercises targeting all major muscle groups, from core to calves. This program emphasizes progressive overload and perfect form, ensuring you build muscle effectively while minimizing injury risk. Equip yourself with a full gym and get ready to transform your physique and boost your performance!
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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
Cable Crunch
3
8-12 reps
-
2
Wrist Curls (Cable)
3
8-12 reps
-
3
Lying Leg Raise
3
8-12 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Wrist Curls (Cable)
3
8-12 reps
-
3
Lying Leg Raise
3
8-12 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Wrist Curls (Cable)
3
8-12 reps
-
3
Lying Leg Raise
3
8-12 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Wrist Curls (Cable)
3
8-12 reps
-
3
Lying Leg Raise
3
8-12 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Wrist Curls (Cable)
3
8-12 reps
-
3
Lying Leg Raise
3
8-12 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Wrist Curls (Cable)
3
8-12 reps
-
3
Lying Leg Raise
3
8-12 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Wrist Curls (Cable)
3
8-12 reps
-
3
Lying Leg Raise
3
8-12 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Wrist Curls (Cable)
3
8-12 reps
-
3
Lying Leg Raise
3
8-12 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Wrist Curls (Cable)
3
8-12 reps
-
3
Lying Leg Raise
3
8-12 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Wrist Curls (Cable)
3
8-12 reps
-
3
Lying Leg Raise
3
8-12 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Wrist Curls (Cable)
3
8-12 reps
-
3
Lying Leg Raise
3
8-12 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Wrist Curls (Cable)
3
8-12 reps
-
3
Lying Leg Raise
3
8-12 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
3
6-10 reps
-
6
Chest Fly (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
3
6-10 reps
-
6
Chest Fly (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
3
6-10 reps
-
6
Chest Fly (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
3
6-10 reps
-
6
Chest Fly (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
3
6-10 reps
-
6
Chest Fly (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
3
6-10 reps
-
6
Chest Fly (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
3
6-10 reps
-
6
Chest Fly (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
3
6-10 reps
-
6
Chest Fly (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
3
6-10 reps
-
6
Chest Fly (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
3
6-10 reps
-
6
Chest Fly (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
3
6-10 reps
-
6
Chest Fly (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
3
6-10 reps
-
6
Chest Fly (Machine)
2
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Cable Crunch
3 Sets
8-12 Reps
-
2
Wrist Curls (Cable)
3 Sets
8-12 Reps
-
3
Lying Leg Raise
3 Sets
8-12 Reps
-
4
Reverse Wrist Curl (Dumbbell)
3 Sets
8-12 Reps
-
5
Standing Calf Raise
4 Sets
8-12 Reps
-
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
3
Dip (Weighted)
3 Sets
6-10 Reps
-
4
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
-
5
Seated Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
-
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Bench Press (Barbell)
2 Sets
6-10 Reps
-
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
4
Tricep Extension (Cable)
2 Sets
8-12 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
6-10 Reps
-
6
Chest Fly (Machine)
2 Sets
8-12 Reps
-