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
Jul 30, 2025 06:00

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!

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

Muscle Engagement

Front

Back

MuscleSet

Triceps

11.4%

Upper Back

10%

Biceps

9.4%

Chest

8.6%

Lats

8.4%

Front Delts

8.4%

Abs

7.8%

Hamstrings

7.8%

Middle Delts

6.2%

Quadriceps

5.5%

Glutes

4.5%

Rear Delts

3.7%

Calves

3.1%

Lower Back

2.3%

Forearms

1.2%

Adductors

0.9%

Abductors

0.6%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Pull-Up (Weighted)

8 reps

RPE 10

Bicep Curl (Dumbbell)

8 reps

RPE 10

Chest Supported Row (Machine)

8 reps

RPE 10

Hammer Curl (Cable)

8 reps

RPE 10

Lat Pulldown

8 reps

RPE 10

Single Arm Row (Dumbbell)

8 reps

RPE 10

Day 1

Pull-Up (Weighted)

8 reps

RPE 10

Bicep Curl (Dumbbell)

8 reps

RPE 10

Chest Supported Row (Machine)

8 reps

RPE 10

Hammer Curl (Cable)

8 reps

RPE 10

Lat Pulldown

8 reps

RPE 10

Single Arm Row (Dumbbell)

8 reps

RPE 10

Day 1

Pull-Up (Weighted)

8 reps

RPE 10

Bicep Curl (Dumbbell)

8 reps

RPE 10

Chest Supported Row (Machine)

8 reps

RPE 10

Hammer Curl (Cable)

8 reps

RPE 10

Lat Pulldown

8 reps

RPE 10

Single Arm Row (Dumbbell)

8 reps

RPE 10

Day 1

Pull-Up (Weighted)

8 reps

RPE 10

Bicep Curl (Dumbbell)

8 reps

RPE 10

Chest Supported Row (Machine)

8 reps

RPE 10

Hammer Curl (Cable)

8 reps

RPE 10

Lat Pulldown

8 reps

RPE 10

Single Arm Row (Dumbbell)

8 reps

RPE 10

Day 2

Bench Press (Barbell)

6 reps

RPE 10

Incline Chest Press (Machine)

8 reps

RPE 10

Single Arm Pushdown

8 reps

RPE 10

Pec Deck (Machine)

8 reps

RPE 10

Tricep Extension (Machine)

8 reps

RPE 10

Day 2

Bench Press (Barbell)

6 reps

RPE 10

Incline Chest Press (Machine)

8 reps

RPE 10

Single Arm Pushdown

8 reps

RPE 10

Pec Deck (Machine)

8 reps

RPE 10

Tricep Extension (Machine)

8 reps

RPE 10

Day 2

Bench Press (Barbell)

6 reps

RPE 10

Incline Chest Press (Machine)

8 reps

RPE 10

Single Arm Pushdown

8 reps

RPE 10

Pec Deck (Machine)

8 reps

RPE 10

Tricep Extension (Machine)

8 reps

RPE 10

Day 2

Bench Press (Barbell)

6 reps

RPE 10

Incline Chest Press (Machine)

8 reps

RPE 10

Single Arm Pushdown

8 reps

RPE 10

Pec Deck (Machine)

8 reps

RPE 10

Tricep Extension (Machine)

8 reps

RPE 10

Day 3

Overhead Press (Machine)

8 reps

RPE 10

Abs Crunch (Machine)

8 reps

RPE 10

Lateral Raise (Machine)

8 reps

RPE 10

Rear Delt Fly (Machine)

8 reps

RPE 10

Plank

RPE 10

Day 3

Overhead Press (Machine)

8 reps

RPE 10

Abs Crunch (Machine)

8 reps

RPE 10

Lateral Raise (Machine)

8 reps

RPE 10

Rear Delt Fly (Machine)

8 reps

RPE 10

Plank

RPE 10

Day 3

Overhead Press (Machine)

8 reps

RPE 10

Abs Crunch (Machine)

8 reps

RPE 10

Lateral Raise (Machine)

8 reps

RPE 10

Rear Delt Fly (Machine)

8 reps

RPE 10

Plank

RPE 10

Day 3

Overhead Press (Machine)

8 reps

RPE 10

Abs Crunch (Machine)

8 reps

RPE 10

Lateral Raise (Machine)

8 reps

RPE 10

Rear Delt Fly (Machine)

8 reps

RPE 10

Plank

RPE 10

Day 4

Squat (Paused)

6 reps

RPE 10

Seated Hamstring Curl

8 reps

RPE 10

Leg Press

8 reps

RPE 10

Hyperextension

8 reps

RPE 10

Standing Calf Raise

8 reps

RPE 10

Day 4

Squat (Paused)

6 reps

RPE 10

Seated Hamstring Curl

8 reps

RPE 10

Leg Press

8 reps

RPE 10

Hyperextension

8 reps

RPE 10

Standing Calf Raise

8 reps

RPE 10

Day 4

Squat (Paused)

6 reps

RPE 10

Seated Hamstring Curl

8 reps

RPE 10

Leg Press

8 reps

RPE 10

Hyperextension

8 reps

RPE 10

Standing Calf Raise

8 reps

RPE 10

Day 4

Squat (Paused)

6 reps

RPE 10

Seated Hamstring Curl

8 reps

RPE 10

Leg Press

8 reps

RPE 10

Hyperextension

8 reps

RPE 10

Standing Calf Raise

8 reps

RPE 10

Day 1

Pull-Up (Weighted)

4 Sets

8 Reps

@10

Bicep Curl (Dumbbell)

4 Sets

8 Reps

@10

Chest Supported Row (Machine)

4 Sets

8 Reps

@10

Hammer Curl (Cable)

4 Sets

8 Reps

@10

Lat Pulldown

2 Sets

8 Reps

@10

Single Arm Row (Dumbbell)

2 Sets

8 Reps

@10

Day 2

Bench Press (Barbell)

3 Sets

6 Reps

@10

Incline Chest Press (Machine)

4 Sets

8 Reps

@10

Single Arm Pushdown

4 Sets

8 Reps

@10

Pec Deck (Machine)

4 Sets

8 Reps

@10

Tricep Extension (Machine)

4 Sets

8 Reps

@10

Day 3

Overhead Press (Machine)

4 Sets

8 Reps

@10

Abs Crunch (Machine)

4 Sets

8 Reps

@10

Lateral Raise (Machine)

4 Sets

8 Reps

@10

Rear Delt Fly (Machine)

4 Sets

8 Reps

@10

Plank

4 Sets

@10

Day 4

Squat (Paused)

3 Sets

6 Reps

@10

Seated Hamstring Curl

4 Sets

8 Reps

@10

Leg Press

4 Sets

8 Reps

@10

Hyperextension

3 Sets

8 Reps

@10

Standing Calf Raise

4 Sets

8 Reps

@10