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GET BIG 3

by Lucas O.
1 athletes joined

Program Description

Get BIG

Program Overview

  • Level
    Novice, Advanced, Intermediate, Beginner
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    130 minutes
  • Created
    Jul 08, 2024 08:04
  • Last Edited
    Jul 19, 2024 05:54
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
2
Belt Squat
3
6-12 reps
3
Leg Press Calf Raise
3
12-20 reps
4
Back Extension
3
8-12 reps
5A
Power Shrug
3
8-12 reps
5B
Hanging Knee Raise
3
AMRAP
6A
Leg Extension
3
10-15 reps
6B
Sissy Squat
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
2
Leg Press (45 Degrees)
3
10-15 reps
3
Leg Press Calf Raise
3
12-20 reps
4
Good Morning
3
10-15 reps
5A
Power Shrug
3
8-12 reps
5B
Hanging Knee Raise
3
AMRAP
6A
Leg Extension
3
10-15 reps
6B
Sissy Squat
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
2
Leg Press (45 Degrees)
3
10-15 reps
3
Leg Press Calf Raise
3
12-20 reps
4
Good Morning
3
10-15 reps
5A
Power Shrug
3
8-12 reps
5B
Hanging Knee Raise
3
AMRAP
6A
Leg Extension
3
10-15 reps
6B
Sissy Squat
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
2
Leg Press (45 Degrees)
3
10-15 reps
3
Leg Press Calf Raise
3
12-20 reps
4
Good Morning
3
10-15 reps
5A
Power Shrug
3
8-12 reps
5B
Hanging Knee Raise
3
AMRAP
6A
Leg Extension
3
10-15 reps
6B
Sissy Squat
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
2
Leg Press (45 Degrees)
3
10-15 reps
3
Leg Press Calf Raise
3
12-20 reps
4
Good Morning
3
10-15 reps
5A
Power Shrug
3
8-12 reps
5B
Hanging Knee Raise
3
AMRAP
6A
Leg Extension
3
10-15 reps
6B
Sissy Squat
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
NG Pull Up
3
6-10 reps
3
Incline Bench Press (Dumbbell)
3
AMRAP
4
Pullover (Dumbbell)
3
10-15 reps
5
Seated Row (Cable)
3
10-15 reps
6A
Pec Deck (Machine)
2
10-15 reps
6B
Reverse Pec Deck
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
NG Pull Up
3
6-10 reps
3
Incline Bench Press (Dumbbell)
3
AMRAP
4
Pullover (Dumbbell)
3
10-15 reps
5
Seated Row (Cable)
3
10-15 reps
6A
Pec Deck (Machine)
3
10-15 reps
6B
Reverse Pec Deck
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
NG Pull Up
3
6-10 reps
3
Incline Bench Press (Dumbbell)
3
AMRAP
4
Pullover (Dumbbell)
3
10-15 reps
5
Seated Row (Cable)
3
10-15 reps
6A
Pec Deck (Machine)
3
10-15 reps
6B
Reverse Pec Deck
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
NG Pull Up
3
6-10 reps
3
Incline Bench Press (Dumbbell)
3
AMRAP
4
Pullover (Dumbbell)
3
10-15 reps
5
Seated Row (Cable)
3
10-15 reps
6A
Pec Deck (Machine)
3
10-15 reps
6B
Reverse Pec Deck
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
NG Pull Up
3
6-10 reps
3
Incline Bench Press (Dumbbell)
3
AMRAP
4
Pullover (Dumbbell)
3
10-15 reps
5
Seated Row (Cable)
3
10-15 reps
6A
Pec Deck (Machine)
3
10-15 reps
6B
Reverse Pec Deck
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8-12 reps
2A
Preacher Curl Machine
3
10-15 reps
2B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
3A
Incline Curl (Dumbbell)
3
10-15 reps
3B
Vertical Overhead Rope Extension
3
10-15 reps
4
Lu Raise
3
10-15 reps
5
Wrist Curl Dumbbell
3
6
Decline Crunch (Weighted)
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8-12 reps
2A
Fat Gripz DB Curl
3
8-12 reps
2B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
3A
Incline Curl (Dumbbell)
3
10-15 reps
3B
Vertical Overhead Rope Extension
3
10-15 reps
4
Lu Raise
3
10-15 reps
5
Decline Crunch (Weighted)
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8-12 reps
2A
Fat Gripz DB Curl
3
8-12 reps
2B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
3A
Incline Curl (Dumbbell)
3
10-15 reps
3B
Vertical Overhead Rope Extension
3
10-15 reps
4
Lu Raise
3
10-15 reps
5
Decline Crunch (Weighted)
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8-12 reps
2A
Fat Gripz DB Curl
3
8-12 reps
2B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
3A
Incline Curl (Dumbbell)
3
10-15 reps
3B
Vertical Overhead Rope Extension
3
10-15 reps
4
Lu Raise
3
10-15 reps
5
Decline Crunch (Weighted)
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8-12 reps
2A
Fat Gripz DB Curl
3
8-12 reps
2B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
3A
Incline Curl (Dumbbell)
3
10-15 reps
3B
Vertical Overhead Rope Extension
3
10-15 reps
4
Lu Raise
3
10-15 reps
5
Decline Crunch (Weighted)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
2
Squat (Barbell)
3
5-8 reps
3
Ab Wheel
3
AMRAP
4
Booty Builder
3
10-15 reps
5
Seated Calf Raise
3
10-15 reps
6A
DB Kelso Shrug
3
10-15 reps
6B
Side Bend (DB)
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
2
Seal Row
3
8-12 reps
3
Dip (Weighted)
3
8-12 reps
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
5
Chest Fly (Cable)
3
10-15 reps
6
Upright Row (Barbell)
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
2
Seal Row
3
8-12 reps
3
Dip (Weighted)
3
8-12 reps
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
5
Chest Fly (Cable)
3
10-15 reps
6
Upright Row (Barbell)
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
2
Seal Row
3
8-12 reps
3
Dip (Weighted)
3
8-12 reps
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
5
Chest Fly (Cable)
3
10-15 reps
6
Upright Row (Barbell)
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
2
Seal Row
3
8-12 reps
3
Dip (Weighted)
3
8-12 reps
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
5
Chest Fly (Cable)
3
10-15 reps
6
Upright Row (Barbell)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
2
Seal Row
3
8-12 reps
3
Dip (Weighted)
3
8-12 reps
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
5
Chest Fly (Cable)
3
10-15 reps
6
Upright Row (Barbell)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
2
Snatch Grip Power Shrug
3
10-15 reps
3
Leg Press (45 Degrees)
3
10-15 reps
4
One Leg Calf Raise Leg Press
3
12-20 reps
5
Leg Extension
3
10-15 reps
6A
Hip Adductor (Machine)
3
10-15 reps
6B
Hip Abductor (Machine)
3
10-15 reps
7
Side Crunch (Cable)
3
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
2
Snatch Grip Power Shrug
3
10-15 reps
3
Leg Press (45 Degrees)
3
10-15 reps
4
One Leg Calf Raise Leg Press
3
12-20 reps
5
Leg Extension
3
10-15 reps
6A
Hip Adductor (Machine)
3
10-15 reps
6B
Hip Abductor (Machine)
3
10-15 reps
7
Side Crunch (Cable)
3
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
2
Snatch Grip Power Shrug
3
10-15 reps
3
Leg Press (45 Degrees)
3
10-15 reps
4
One Leg Calf Raise Leg Press
3
12-20 reps
5
Leg Extension
3
10-15 reps
6A
Hip Adductor (Machine)
3
10-15 reps
6B
Hip Abductor (Machine)
3
10-15 reps
7
Side Crunch (Cable)
3
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
2
Snatch Grip Power Shrug
3
10-15 reps
3
Leg Press (45 Degrees)
3
10-15 reps
4
One Leg Calf Raise Leg Press
3
12-20 reps
5
Leg Extension
3
10-15 reps
6A
Hip Adductor (Machine)
3
10-15 reps
6B
Hip Abductor (Machine)
3
10-15 reps
7
Side Crunch (Cable)
3
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
2
Snatch Grip Power Shrug
3
10-15 reps
3
Leg Press (45 Degrees)
3
10-15 reps
4
One Leg Calf Raise Leg Press
3
12-20 reps
5
Leg Extension
3
10-15 reps
6A
Hip Adductor (Machine)
3
10-15 reps
6B
Hip Abductor (Machine)
3
10-15 reps
7
Side Crunch (Cable)
3
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
2A
Fat Gripz Hammer Curl
3
10-15 reps
2B
Skiers
3
12-20 reps
3A
Tricep Rope Push Down (Cable)
2
10-15 reps
3B
Bayesian Curl
2
10-15 reps
4
JM Press
3
8-12 reps
5
Preacher Curl (EZ Bar)
3
8-12 reps
6A
Overhead Triceps Extension Rope
3
8-12 reps
6B
Cuff Raise
3
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
2A
Fat Gripz Hammer Curl
3
10-15 reps
2B
Skiers
3
12-20 reps
3A
Tricep Rope Push Down (Cable)
2
10-15 reps
3B
Bayesian Curl
2
10-15 reps
4
JM Press
3
8-12 reps
5
Preacher Curl (EZ Bar)
3
8-12 reps
6A
Overhead Triceps Extension Rope
3
8-12 reps
6B
Cuff Raise
3
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
2A
Fat Gripz Hammer Curl
3
10-15 reps
2B
Skiers
3
12-20 reps
3A
Tricep Rope Push Down (Cable)
2
10-15 reps
3B
Bayesian Curl
2
10-15 reps
4
JM Press
3
8-12 reps
5
Preacher Curl (EZ Bar)
3
8-12 reps
6A
Overhead Triceps Extension Rope
3
8-12 reps
6B
Cuff Raise
3
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
2A
Fat Gripz Hammer Curl
3
10-15 reps
2B
Skiers
3
12-20 reps
3A
Tricep Rope Push Down (Cable)
2
10-15 reps
3B
Bayesian Curl
2
10-15 reps
4
JM Press
3
8-12 reps
5
Preacher Curl (EZ Bar)
3
8-12 reps
6A
Overhead Triceps Extension Rope
3
8-12 reps
6B
Cuff Raise
3
10-15 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
2A
Fat Gripz Hammer Curl
3
10-15 reps
2B
Skiers
3
12-20 reps
3A
Tricep Rope Push Down (Cable)
2
10-15 reps
3B
Bayesian Curl
2
10-15 reps
4
JM Press
3
8-12 reps
5
Preacher Curl (EZ Bar)
3
8-12 reps
6A
Overhead Triceps Extension Rope
3
8-12 reps
6B
Cuff Raise
3
10-15 reps
Week 1
1 / 5 Weeks
Day 4
1
Lying Leg Curl
3 Sets
10-15 Reps
2
Squat (Barbell)
3 Sets
5-8 Reps
3
Ab Wheel
3 Sets
AMRAP
4
Booty Builder
3 Sets
10-15 Reps
5
Seated Calf Raise
3 Sets
10-15 Reps
6A
DB Kelso Shrug
3 Sets
10-15 Reps
6B
Side Bend (DB)
3 Sets
10-15 Reps
Day 5
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
2
Seal Row
3 Sets
8-12 Reps
3
Dip (Weighted)
3 Sets
8-12 Reps
4
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
5
Chest Fly (Cable)
3 Sets
10-15 Reps
6
Upright Row (Barbell)
3 Sets
10-15 Reps
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
2
Snatch Grip Power Shrug
3 Sets
10-15 Reps
3
Leg Press (45 Degrees)
3 Sets
10-15 Reps
4
One Leg Calf Raise Leg Press
3 Sets
12-20 Reps
5
Leg Extension
3 Sets
10-15 Reps
6A
Hip Adductor (Machine)
3 Sets
10-15 Reps
6B
Hip Abductor (Machine)
3 Sets
10-15 Reps
7
Side Crunch (Cable)
3 Sets
AMRAP
Day 7
1
Chin-Up (Weighted)
3 Sets
6-10 Reps
2A
Fat Gripz Hammer Curl
3 Sets
10-15 Reps
2B
Skiers
3 Sets
12-20 Reps
3A
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
3B
Bayesian Curl
2 Sets
10-15 Reps
4
JM Press
3 Sets
8-12 Reps
5
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
6A
Overhead Triceps Extension Rope
3 Sets
8-12 Reps
6B
Cuff Raise
3 Sets
10-15 Reps
Day 1
1
Seated Hamstring Curl
3 Sets
10-15 Reps
2
Belt Squat
3 Sets
6-12 Reps
3
Leg Press Calf Raise
3 Sets
12-20 Reps
4
Back Extension
3 Sets
8-12 Reps
5A
Power Shrug
3 Sets
8-12 Reps
5B
Hanging Knee Raise
3 Sets
AMRAP
6A
Leg Extension
3 Sets
10-15 Reps
6B
Sissy Squat
3 Sets
AMRAP
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
NG Pull Up
3 Sets
6-10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
AMRAP
4
Pullover (Dumbbell)
3 Sets
10-15 Reps
5
Seated Row (Cable)
3 Sets
10-15 Reps
6A
Pec Deck (Machine)
2 Sets
10-15 Reps
6B
Reverse Pec Deck
2 Sets
10-15 Reps
Day 3
1
AD Press
3 Sets
8-12 Reps
2A
Preacher Curl Machine
3 Sets
10-15 Reps
2B
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
3A
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
3B
Vertical Overhead Rope Extension
3 Sets
10-15 Reps
4
Lu Raise
3 Sets
10-15 Reps
5
Wrist Curl Dumbbell
3 Sets
6
Decline Crunch (Weighted)
3 Sets
AMRAP