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Stronger and bigger!

by maaker
1 athletes joined

Program Description

Do help people get stronger in short time.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    2 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 03, 2024 01:03
  • Last Edited
    Jun 18, 2025 09:08

Summary

Unleash your potential with the "Stronger and Bigger!" program, a focused 2-week journey designed to build muscle and strength. Comprising four training days each week, this program emphasizes compound lifts and targeted exercises, including bench presses, deadlifts, and lat pulldowns, all tailored for maximum hypertrophy. With a mix of barbell and machine work, you’ll challenge your muscles effectively while honing your technique. Prepare to transform your physique and elevate your lifting game!
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BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Zercher Squat (Barbell)
3
5 reps
RPE 7
3
Leg Press
1
2
10 reps
10 reps
RPE 6-7
RPE 8-9
4
Leg Curl
2
10 reps
RPE 8
5
Leg Extension
2
10 reps
RPE 8
6
Farmer's Walk (Weighted)
2
1
1 mins
1 mins
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Zercher Squat (Barbell)
3
5 reps
RPE 7
3
Leg Press
1
2
10 reps
10 reps
RPE 6-7
RPE 8-9
4
Leg Curl
2
10 reps
RPE 8
5
Leg Extension
2
10 reps
RPE 8
6
Farmer's Walk (Weighted)
2
1
1 mins
1 mins
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Chest Press (Machine)
4
10 reps
RPE 7.5
3
Incline Bench Press (Barbell)
4
6 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
French Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 8
RPE 9
2
Chest Press (Machine)
4
10 reps
RPE 7.5
3
Incline Bench Press (Barbell)
4
6 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
French Press
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
2 reps
50%
2
Lat Pulldown
3
10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Underhand Lat Pulldown
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Behind the back hold
2
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Lat Pulldown
3
10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Underhand Lat Pulldown
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Behind the back hold
2
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8
2
Clean and Press
3
4 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
5
Lying Rear Lateral Raise
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Push Press (Dumbbell)
5
3 reps
RPE 8
2
Clean and Jerk
4
4 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 7
5
Lying Rear Lateral Raise
2
10 reps
RPE 7
Week 1
1 / 2 Weeks
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Chest Press (Machine)
4 Sets
10 Reps
@7.5
3
Incline Bench Press (Barbell)
4 Sets
6 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
5
French Press
3 Sets
10 Reps
@8
Day 3
1
Deadlift (Barbell)
8 Sets
2 Reps
50%
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
4
Underhand Lat Pulldown
3 Sets
10 Reps
@8
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Behind the back hold
2 Sets
1 mins
@9
Day 1
1
Squat (Barbell)
2 Sets
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8
2
Zercher Squat (Barbell)
3 Sets
5 Reps
@7
3
Leg Press
1 Set
2 Sets
10 Reps
10 Reps
@6-7
@8-9
4
Leg Curl
2 Sets
10 Reps
@8
5
Leg Extension
2 Sets
10 Reps
@8
6
Farmer's Walk (Weighted)
2 Sets
1 Set
1 mins
1 mins
@8
@9
Day 4
1
Military Press (Barbell)
5 Sets
5 Reps
@8
2
Clean and Press
3 Sets
4 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@6
5
Lying Rear Lateral Raise
2 Sets
10 Reps
@6