logo
BoostcampPNG
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
down_app
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
Day 1
1
Seated Hamstring Curl
3 Sets
10-15 Reps
2
Leg Press (45 Degrees)
3 Sets
10-15 Reps
3
Leg Press Calf Raise
3 Sets
12-20 Reps
4
Good Morning
3 Sets
10-15 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)
3 Sets
10-15 Reps
6B
Reverse Pec Deck
3 Sets
10-15 Reps
Day 3
1
AD Press
3 Sets
8-12 Reps
2A
Fat Gripz DB Curl
3 Sets
8-12 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
Decline Crunch (Weighted)
3 Sets
AMRAP
Day 4
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 5
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 6
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
Leg Press (45 Degrees)
3 Sets
10-15 Reps
3
Leg Press Calf Raise
3 Sets
12-20 Reps
4
Good Morning
3 Sets
10-15 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)
3 Sets
10-15 Reps
6B
Reverse Pec Deck
3 Sets
10-15 Reps
Day 3
1
AD Press
3 Sets
8-12 Reps
2A
Fat Gripz DB Curl
3 Sets
8-12 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
Decline Crunch (Weighted)
3 Sets
AMRAP
Day 4
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 5
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 6
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
Leg Press (45 Degrees)
3 Sets
10-15 Reps
3
Leg Press Calf Raise
3 Sets
12-20 Reps
4
Good Morning
3 Sets
10-15 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)
3 Sets
10-15 Reps
6B
Reverse Pec Deck
3 Sets
10-15 Reps
Day 3
1
AD Press
3 Sets
8-12 Reps
2A
Fat Gripz DB Curl
3 Sets
8-12 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
Decline Crunch (Weighted)
3 Sets
AMRAP
Day 4
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 5
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 6
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
Leg Press (45 Degrees)
3 Sets
10-15 Reps
3
Leg Press Calf Raise
3 Sets
12-20 Reps
4
Good Morning
3 Sets
10-15 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)
3 Sets
10-15 Reps
6B
Reverse Pec Deck
3 Sets
10-15 Reps
Day 3
1
AD Press
3 Sets
8-12 Reps
2A
Fat Gripz DB Curl
3 Sets
8-12 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
Decline Crunch (Weighted)
3 Sets
AMRAP
Day 4
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 5
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 6
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