quest to big man (personal)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 5 | 5–8 reps | @7 |
| 2 | Kroc Row | 4 | 5 reps | 75% |
| 3 | Reverse Grip Lat-Pulldown | 3 | 8–12 reps | @9 |
| 4 | High Row | 3 | 12–15 reps | @8 |
| 5 | Single Arm Row (Cable) | 3 | 6–8 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 6 reps | 65% |
| 2 | Romanian Deadlift (Barbell) | 3 | 6 reps | 60% |
| 3 | Hack Squat | 2 | 8 reps | @8 |
| 1 | 8 reps | @10 | ||
| 4 | Leg Extension | 2 | 10–15 reps | @8 |
| 5 | Leg Curl | 2 | 10–15 reps | @8 |
| 6 | Back Extension | 2 | 8–12 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6 reps | 70% |
| 2 | Overhead Press (Barbell) | 3 | 6 reps | 70% |
| 3 | Seated Military Press (Smith Machine) | 3 | 10 reps | @7 |
| 4 | Seated Chest Fly (Cable) | 2 | 12 reps | @8 |
| 5 | Lateral Raise (Cable) | 3 | 12 reps | @10 |
| 6 | Lateral Raise (Dumbbell) | 3 | 6 reps | @8 |
| 7 | Push Up | 1 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bicep Curl (Dumbbell) | 3 | 5 reps | @8 |
| 2 | French Press | 3 | 12 reps | @8 |
| 3 | Reverse Bicep Curl (EZ Bar) | 3 | 12 reps | @8 |
| 4 | Tricep Extension (Cable) | 3 | 15 reps | @10 |
| 5 | Seated Calf Raise | 3 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6 reps | 70% |
| 2 | Overhead Press (Barbell) | 3 | 6 reps | 70% |
| 3 | Seated Military Press (Smith Machine) | 3 | 10 reps | @7 |
| 4 | Seated Chest Fly (Cable) | 2 | 12 reps | @8 |
| 5 | Lateral Raise (Cable) | 3 | 12 reps | @10 |
| 6 | Lateral Raise (Dumbbell) | 3 | 6 reps | @8 |
| 7 | Push Up | 1 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 6 reps | 65% |
| 2 | Safety Bar Squat | 3 | 8 reps | 35% |
| 3 | Deadlift (Paused) | 2 | 5 reps | 70% |
| 4 | Hamstring Curl | 2 | 12 reps | @8 |
| 5 | Single Arm Deadlift | 2 | 5 reps | 40% |
| 6 | Bulgarian Split Squat (Dumbbell) | 1 | AMRAP | @10 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, quest to big man (personal) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
quest to big man (personal) is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
quest to big man (personal) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
