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Big Bear

by Big Lifts Chris

Program Description

**Big Bear** is a comprehensive 4-week strength training program designed to build muscle and enhance overall strength. With 16 intense workout days, you'll tackle a variety of compound and isolation exercises targeting major muscle groups, including the legs, chest, and shoulders. Each session incorporates progressive overload principles, ensuring you challenge yourself while improving your form and technique. Get ready to unleash your inner beast and transform your physique with this structured and effective training plan!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 11, 2025 01:37
  • Last Edited
    Sep 11, 2025 02:54
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.2%
Quadriceps
11%
Hamstrings
11%
Front Delts
8.6%
Glutes
8.2%
Chest
8%
Upper Back
7.4%
Lower Back
7%
Middle Delts
6%
Abs
6%
Biceps
5.6%
Forearms
3.8%
Lats
3.6%
Rear Delts
2%
Abductors
0.6%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat (Paused)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
2
AMRAP
-
4
Farmer's Walk (Weighted)
3
1 reps
-
5
Plank (Weighted)
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat (Paused)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
2
AMRAP
-
4
Farmer's Walk (Weighted)
3
1 reps
-
5
Plank (Weighted)
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat (Paused)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
2
AMRAP
-
4
Farmer's Walk (Weighted)
3
1 reps
-
5
Plank (Weighted)
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat (Paused)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
2
AMRAP
-
4
Farmer's Walk (Weighted)
3
1 reps
-
5
Plank (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
2
AMRAP
-
4
Overhead Tricep Extension
2
AMRAP
-
5
Bicep Curl (EZ Bar)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
2
AMRAP
-
4
Overhead Tricep Extension
2
AMRAP
-
5
Bicep Curl (EZ Bar)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
2
AMRAP
-
4
Overhead Tricep Extension
2
AMRAP
-
5
Bicep Curl (EZ Bar)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
2
AMRAP
-
4
Overhead Tricep Extension
2
AMRAP
-
5
Bicep Curl (EZ Bar)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
2
AMRAP
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Lat Pulldown
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
2
AMRAP
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Lat Pulldown
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
2
AMRAP
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Lat Pulldown
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
2
AMRAP
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Lat Pulldown
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
3-5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
2
AMRAP
-
4
Overhead Tricep Extension
2
AMRAP
-
5
Bicep Curl (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
3-5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
2
AMRAP
-
4
Overhead Tricep Extension
2
AMRAP
-
5
Bicep Curl (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
3-5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
2
AMRAP
-
4
Overhead Tricep Extension
2
AMRAP
-
5
Bicep Curl (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
3-5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
2
AMRAP
-
4
Overhead Tricep Extension
2
AMRAP
-
5
Bicep Curl (Dumbbell)
2
AMRAP
-
Week 1
1 / 4 Weeks
Day 1
1
Safety Bar Squat (Paused)
3 Sets
8-12 Reps
-
2
Leg Press
3 Sets
8-12 Reps
-
3
Leg Extension
2 Sets
AMRAP
-
4
Farmer's Walk (Weighted)
3 Sets
1 Reps
-
5
Plank (Weighted)
3 Sets
1 mins
-
Day 2
1
Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Chest Fly (Machine)
2 Sets
AMRAP
-
4
Overhead Tricep Extension
2 Sets
AMRAP
-
5
Bicep Curl (EZ Bar)
2 Sets
AMRAP
-
Day 3
1
Deadlift (Barbell)
3 Sets
4-6 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Hamstring Curl
2 Sets
AMRAP
-
4
Single Arm Row (Dumbbell)
2 Sets
8-12 Reps
-
5
Lat Pulldown
2 Sets
AMRAP
-
Day 4
1
Log Press
3 Sets
3-5 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Rear Delt Fly (Machine)
2 Sets
AMRAP
-
4
Overhead Tricep Extension
2 Sets
AMRAP
-
5
Bicep Curl (Dumbbell)
2 Sets
AMRAP
-