Question 1

Is BIG BOY free?

Accepted Answer

Yes, BIG BOY is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

Question 2

What equipment do I need?

Accepted Answer

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Question 3

How long are the workouts?

Accepted Answer

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Question 4

How many days per week?

Accepted Answer

BIG BOY is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

Question 5

How long is the full program?

Accepted Answer

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Question 6

Where do I access this program?

Accepted Answer

BIG BOY is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

#	Exercise	Sets	Reps	Load
1	Hack Squat	2	4–8 reps	@8–10
2	Leg Curl	2	6–10 reps	@9–10
Superset
3A	Chin-Up (Weighted)	2	4–8 reps	@10
3B	Upright Row (Cable)	2	10–15 reps	@10
Superset
4A	Leg Press	2	10–15 reps	@8–10
4B	Calf Raise (Leg Press)	2	AMRAP	@10
5	Back Extension	2	15–20 reps	@8–10
6	Knee Raise (Captain's Chair)	2	8–12 reps	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Incline Bench Press (Dumbbell)	2	4–8 reps	@8–10
1B	Incline Row	2	6–10 reps	@8–10
Superset
2A	Seated Anterior Delt Press (AD)	2	6–10 reps	@8–10
2B	Incline Curl (Dumbbell)	2	6–12 reps	@10
Superset
3A	Wrist Curls	2	10–20 reps	@10
3B	Preacher Curl (EZ Bar)	2	8–12 reps	@10
Superset
4A	Pullover (Dumbbell)	2	6–12 reps	@10
4B	Front Raise	2	8–15 reps	@10
Superset
5A	Hammer Curl (Cable)	2	10–15 reps	@10
5B	Tricep Extension (Cable)	2	10–15 reps	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Lat Pulldown	2	10–15 reps	@10
1B	Lateral Raise (Cable)	2	8–15 reps	@10
Superset
2A	Hammer Curl (Cable)	2	8–12 reps	@10
2B	Tricep Rope Push Down (Cable)	2	8–12 reps	@10
Superset
3A	Incline Curl (Dumbbell)	2	6–12 reps	@10
3B	Tricep Extension (Cable)	2	10–15 reps	@10
Superset
4A	Face Pull	2	12–20 reps	@10
4B	Front Raise	2	12–20 reps	@10

#	Exercise	Sets	Reps	Load
1	Romanian Deadlift (Barbell)	1	6–10 reps	@8–10
		1	10–15 reps	@8–10
Superset
2A	Leg Press	2	8–12 reps	@8–10
2B	Calf Raise (Leg Press)	2	AMRAP	@10
3	Rear Delt Row	2	6–10 reps	@10
4	Leg Extension	2	8–12 reps	@10
5	Seated Calf Raise	2	10–15 reps	@10
6	Abs Crunch (Machine)	2	10–15 reps	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Seated Overhead Press (Dumbbell)	2	8–12 reps	@8–10
1B	Wide Grip Lat Pulldown	2	8–12 reps	@8–10
Superset
2A	Hammer Curl	2	6–10 reps	@10
2B	Tricep Extension (Cable)	2	6–10 reps	@10
Superset
3A	Preacher Curl (Dumbbell)	2	6–12 reps	@10
3B	Tricep Pushdown (Cable)	2	8–12 reps	@10
Superset
4A	Incline Curl (Dumbbell)	2	10–15 reps	@10
4B	Lateral Raise (Cable)	2	12–20 reps	@10
Superset
5A	Cable Crossover	2	8–15 reps	@10
5B	Reverse Fly (Cable)	2	8–15 reps	@10

BIG BOY

Overview

Who it's for

Muscle engagement

Common questions

Get started