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Volume for big muscle ‼️‼️‼️❤️❤️😈😈🔥✊

by Josh W.
2 athletes joined

Program Description

Very basic “body building” program, just what I follow to hit all muscles and their respective groups best

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 19, 2024 04:14
  • Last Edited
    Jun 18, 2025 10:56

Summary

Unleash your potential with "Volume for Big Muscle," a dynamic 4-week program designed for serious lifters ready to pack on size and strength. Comprising four training days each week, you'll focus on compound and isolation exercises targeting major muscle groups, including back, biceps, chest, and triceps. With a blend of machines, dumbbells, and cables, this program ensures a comprehensive approach to hypertrophy. Get ready to challenge yourself and see transformative results as you push your limits and build the physique you've always wanted!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 10
2
Bicep Curl (Dumbbell)
4
8 reps
RPE 10
3
Chest Supported Row (Machine)
4
8 reps
RPE 10
4
Hammer Curl (Cable)
4
8 reps
RPE 10
5
Lat Pulldown
2
8 reps
RPE 10
6
Single Arm Row (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 10
2
Bicep Curl (Dumbbell)
4
8 reps
RPE 10
3
Chest Supported Row (Machine)
4
8 reps
RPE 10
4
Hammer Curl (Cable)
4
8 reps
RPE 10
5
Lat Pulldown
2
8 reps
RPE 10
6
Single Arm Row (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 10
2
Bicep Curl (Dumbbell)
4
8 reps
RPE 10
3
Chest Supported Row (Machine)
4
8 reps
RPE 10
4
Hammer Curl (Cable)
4
8 reps
RPE 10
5
Lat Pulldown
2
8 reps
RPE 10
6
Single Arm Row (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 10
2
Bicep Curl (Dumbbell)
4
8 reps
RPE 10
3
Chest Supported Row (Machine)
4
8 reps
RPE 10
4
Hammer Curl (Cable)
4
8 reps
RPE 10
5
Lat Pulldown
2
8 reps
RPE 10
6
Single Arm Row (Dumbbell)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 10
2
Incline Chest Press (Machine)
4
8 reps
RPE 10
3
Single Arm Pushdown
4
8 reps
RPE 10
4
Pec Deck (Machine)
4
8 reps
RPE 10
5
Tricep Extension (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 10
2
Incline Chest Press (Machine)
4
8 reps
RPE 10
3
Single Arm Pushdown
4
8 reps
RPE 10
4
Pec Deck (Machine)
4
8 reps
RPE 10
5
Tricep Extension (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 10
2
Incline Chest Press (Machine)
4
8 reps
RPE 10
3
Single Arm Pushdown
4
8 reps
RPE 10
4
Pec Deck (Machine)
4
8 reps
RPE 10
5
Tricep Extension (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 10
2
Incline Chest Press (Machine)
4
8 reps
RPE 10
3
Single Arm Pushdown
4
8 reps
RPE 10
4
Pec Deck (Machine)
4
8 reps
RPE 10
5
Tricep Extension (Machine)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
8 reps
RPE 10
2
Abs Crunch (Machine)
4
8 reps
RPE 10
3
Lateral Raise (Machine)
4
8 reps
RPE 10
4
Rear Delt Fly (Machine)
4
8 reps
RPE 10
5
Plank
4
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
8 reps
RPE 10
2
Abs Crunch (Machine)
4
8 reps
RPE 10
3
Lateral Raise (Machine)
4
8 reps
RPE 10
4
Rear Delt Fly (Machine)
4
8 reps
RPE 10
5
Plank
4
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
8 reps
RPE 10
2
Abs Crunch (Machine)
4
8 reps
RPE 10
3
Lateral Raise (Machine)
4
8 reps
RPE 10
4
Rear Delt Fly (Machine)
4
8 reps
RPE 10
5
Plank
4
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
8 reps
RPE 10
2
Abs Crunch (Machine)
4
8 reps
RPE 10
3
Lateral Raise (Machine)
4
8 reps
RPE 10
4
Rear Delt Fly (Machine)
4
8 reps
RPE 10
5
Plank
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 10
2
Seated Hamstring Curl
4
8 reps
RPE 10
3
Leg Press
4
8 reps
RPE 10
4
Hyperextension
3
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 10
2
Seated Hamstring Curl
4
8 reps
RPE 10
3
Leg Press
4
8 reps
RPE 10
4
Hyperextension
3
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 10
2
Seated Hamstring Curl
4
8 reps
RPE 10
3
Leg Press
4
8 reps
RPE 10
4
Hyperextension
3
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 10
2
Seated Hamstring Curl
4
8 reps
RPE 10
3
Leg Press
4
8 reps
RPE 10
4
Hyperextension
3
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Pull-Up (Weighted)
4 Sets
8 Reps
@10
2
Bicep Curl (Dumbbell)
4 Sets
8 Reps
@10
3
Chest Supported Row (Machine)
4 Sets
8 Reps
@10
4
Hammer Curl (Cable)
4 Sets
8 Reps
@10
5
Lat Pulldown
2 Sets
8 Reps
@10
6
Single Arm Row (Dumbbell)
2 Sets
8 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@10
2
Incline Chest Press (Machine)
4 Sets
8 Reps
@10
3
Single Arm Pushdown
4 Sets
8 Reps
@10
4
Pec Deck (Machine)
4 Sets
8 Reps
@10
5
Tricep Extension (Machine)
4 Sets
8 Reps
@10
Day 3
1
Overhead Press (Machine)
4 Sets
8 Reps
@10
2
Abs Crunch (Machine)
4 Sets
8 Reps
@10
3
Lateral Raise (Machine)
4 Sets
8 Reps
@10
4
Rear Delt Fly (Machine)
4 Sets
8 Reps
@10
5
Plank
4 Sets
@10
Day 4
1
Squat (Paused)
3 Sets
6 Reps
@10
2
Seated Hamstring Curl
4 Sets
8 Reps
@10
3
Leg Press
4 Sets
8 Reps
@10
4
Hyperextension
3 Sets
8 Reps
@10
5
Standing Calf Raise
4 Sets
8 Reps
@10