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Big Ass Titties 1.0

by Julius Hjernø

Program Description

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Program Overview

  • Level
    Novice
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 12, 2026 01:45
  • Last Edited
    Mar 17, 2026 12:11
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.4%
Front Delts
13.7%
Chest
11.6%
Lats
10.3%
Upper Back
10.3%
Biceps
7.2%
Quadriceps
6.2%
Glutes
6.2%
Hamstrings
6.2%
Middle Delts
4.8%
Abs
3.1%
Lower Back
2.7%
Forearms
1%
Adductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
5
3-8 reps
RPE 8
2A
Front Squat (Paused)
4
5 reps
RPE 8
2B
Lat Pulldown
4
10 reps
RPE 9
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3B
Preacher Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
5
3-8 reps
RPE 8
2A
Front Squat (Paused)
4
5 reps
RPE 8
2B
Lat Pulldown
4
10 reps
RPE 9
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3B
Preacher Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
5
3-8 reps
RPE 8
2A
Front Squat (Paused)
4
5 reps
RPE 8
2B
Lat Pulldown
4
10 reps
RPE 9
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3B
Preacher Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
5
3-8 reps
RPE 8
2A
Front Squat (Paused)
4
5 reps
RPE 8
2B
Lat Pulldown
4
10 reps
RPE 9
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3B
Preacher Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
5
3-8 reps
RPE 8
2A
Front Squat (Paused)
4
5 reps
RPE 8
2B
Lat Pulldown
4
10 reps
RPE 9
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3B
Preacher Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
5
3-8 reps
RPE 8
2A
Front Squat (Paused)
4
5 reps
RPE 8
2B
Lat Pulldown
4
10 reps
RPE 9
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3B
Preacher Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 8
2
Trap Bar Deadlift
4
8 reps
RPE 8
3
Tempo Bench Press
4
8 reps
RPE 7
4
Lat Pulldown (Single Arm)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 8
2
Trap Bar Deadlift
4
8 reps
RPE 8
3
Tempo Bench Press
4
8 reps
RPE 7
4
Lat Pulldown (Single Arm)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 8
2
Trap Bar Deadlift
4
8 reps
RPE 8
3
Tempo Bench Press
4
8 reps
RPE 7
4
Lat Pulldown (Single Arm)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 8
2
Trap Bar Deadlift
4
8 reps
RPE 8
3
Tempo Bench Press
4
8 reps
RPE 7
4
Lat Pulldown (Single Arm)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 8
2
Trap Bar Deadlift
4
8 reps
RPE 8
3
Tempo Bench Press
4
8 reps
RPE 7
4
Lat Pulldown (Single Arm)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 8
2
Trap Bar Deadlift
4
8 reps
RPE 8
3
Tempo Bench Press
4
8 reps
RPE 7
4
Lat Pulldown (Single Arm)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
5
3-8 reps
RPE 9
2A
Chest Supported Row (Machine)
4
8 reps
RPE 9
2B
Goblet Squat
1
AMRAP
RPE 7
3A
Lat Pulldown (Single Arm)
4
5 reps
RPE 9
3B
Overhead Tricep Extension (Barbell)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
5
3-8 reps
RPE 9
2A
Chest Supported Row (Machine)
4
8 reps
RPE 9
2B
Goblet Squat
1
AMRAP
RPE 7
3A
Lat Pulldown (Single Arm)
4
5 reps
RPE 9
3B
Overhead Tricep Extension (Barbell)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
5
3-8 reps
RPE 9
2A
Chest Supported Row (Machine)
4
8 reps
RPE 9
2B
Goblet Squat
1
AMRAP
RPE 7
3A
Lat Pulldown (Single Arm)
4
5 reps
RPE 9
3B
Overhead Tricep Extension (Barbell)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
5
3-8 reps
RPE 9
2A
Chest Supported Row (Machine)
4
8 reps
RPE 9
2B
Goblet Squat
1
AMRAP
RPE 7
3A
Lat Pulldown (Single Arm)
4
5 reps
RPE 9
3B
Overhead Tricep Extension (Barbell)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
5
3-8 reps
RPE 9
2A
Chest Supported Row (Machine)
4
8 reps
RPE 9
2B
Goblet Squat
1
AMRAP
RPE 7
3A
Lat Pulldown (Single Arm)
4
5 reps
RPE 9
3B
Overhead Tricep Extension (Barbell)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
5
3-8 reps
RPE 9
2A
Chest Supported Row (Machine)
4
8 reps
RPE 9
2B
Goblet Squat
1
AMRAP
RPE 7
3A
Lat Pulldown (Single Arm)
4
5 reps
RPE 9
3B
Overhead Tricep Extension (Barbell)
4
10 reps
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Tempo Bench Press
1 Set
1 Set
1 Set
1 Set
1 Set
3-8 Reps
3-8 Reps
3-8 Reps
3-8 Reps
3-8 Reps
@8
@8
@8
@8
@8
2A
Front Squat (Paused)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
2B
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@9
@9
@9
@9
3A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
3B
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 2
1
Dip (Weighted)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8
@8
2
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
3
Tempo Bench Press
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
4
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
Day 3
1
Tempo Bench Press
1 Set
1 Set
1 Set
1 Set
1 Set
3-8 Reps
3-8 Reps
3-8 Reps
3-8 Reps
3-8 Reps
@9
@9
@9
@9
@9
2A
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@9
@9
@9
@9
2B
Goblet Squat
1 Set
AMRAP
@7
3A
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@9
@9
@9
@9
3B
Overhead Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@9
@9
@9
@9