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Scion's big guy program

by Eres B.

Program Description

This training focuses on putting more effort in one muscle group at a time. We combine training according to synergy, meaning bench press with triceps, as they tire at the same time. We combine Back training with biceps. Squats with leg and core training.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 25, 2025 05:40
  • Last Edited
    Jun 18, 2025 12:00

Summary

Unleash your potential with Scion's Big Guy Program, a focused 4-week strength training regimen designed for serious lifters. Committing just three days a week, you'll tackle targeted workouts that emphasize chest, back, and legs, utilizing a mix of barbell, dumbbell, and cable exercises. Each session is crafted to maximize muscle growth and strength, ensuring you push your limits with every rep. Get ready to build a powerful physique and elevate your lifting game!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 7.5
4
Tricep Extension (Cable)
3
10 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
2
Overhead Press (Dumbbell)
3
12 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Single Arm Farmer Carry
3
1 mins
RPE 8
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
20 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
3
12 reps
RPE 7
4
Calf Raise (Leg Press)
3
10 reps
RPE 7
5
Dynamic Side Plank
3
15 reps
RPE 8
6
Back Extension
1
2
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
12 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 7
5
Reverse Pec Deck
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
12 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 7
5
Reverse Pec Deck
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 7.5
4
Tricep Extension (Cable)
3
10 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
2
Overhead Press (Dumbbell)
3
12 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Single Arm Farmer Carry
3
1 mins
RPE 8
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
20 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
3
12 reps
RPE 7
4
Calf Raise (Leg Press)
3
10 reps
RPE 7
5
Dynamic Side Plank
3
15 reps
RPE 8
6
Back Extension
1
2
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
20 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
3
12 reps
RPE 7
4
Calf Raise (Leg Press)
3
10 reps
RPE 7
5
Dynamic Side Plank
3
15 reps
RPE 8
6
Back Extension
1
2
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
12 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 7
5
Reverse Pec Deck
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 7.5
4
Tricep Extension (Cable)
3
10 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
2
Overhead Press (Dumbbell)
3
12 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Single Arm Farmer Carry
3
1 mins
RPE 8
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8.5
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Fly (Cable)
3 Sets
12 Reps
@7.5
4
Tricep Extension (Cable)
3 Sets
10 Reps
@6.5
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
Day 2
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
3
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
4
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@7
5
Reverse Pec Deck
3 Sets
10 Reps
@7
Day 3
1
Squat (Barbell)
3 Sets
20 Reps
@9
2
Leg Extension
3 Sets
12 Reps
@8
3
Lying Leg Curl
3 Sets
12 Reps
@7
4
Calf Raise (Leg Press)
3 Sets
10 Reps
@7
5
Dynamic Side Plank
3 Sets
15 Reps
@8
6
Back Extension
1 Set
2 Sets
1 Set
15 Reps
12 Reps
8 Reps
@8
@8
@8