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Gain

by Xavier S.

Program Description

To get big

Program Overview

  • Level
    Intermediate, Beginner
  • Goal
    Muscle, Athletics, Strength
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 06, 2026 11:56
  • Last Edited
    Mar 31, 2026 04:11
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.5%
Biceps
9.7%
Triceps
9.6%
Hamstrings
9.3%
Quadriceps
8.6%
Front Delts
8.3%
Lats
7.7%
Glutes
7.1%
Abs
6.1%
Chest
6.1%
Middle Delts
5.3%
Forearms
4.2%
Lower Back
3.9%
Calves
1.9%
Rear Delts
1.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
2
10 reps
-
4
Leg Curl
2
10 reps
-
5
Standing Calf Raise
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
60 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
2
60 reps
80 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
15 reps
RPE 6
2
Bicep Curl (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 6.5
3
Military Press (Barbell)
1
1
1
5 reps
7.5 reps
7.5 reps
RPE 8
RPE 8
RPE 6
4
Seated Row (Cable)
1
3
60 reps
50 reps
RPE 6
RPE 8
5
Incline Bench Press (Barbell)
1
1
1
30 reps
40 reps
30 reps
RPE 8
RPE 6
RPE 6
6
Single Arm Tricep Extension (Cable)
1
2
40 reps
45 reps
RPE 8
RPE 6
7
Preacher Curl (Machine)
1
2
15 reps
20 reps
RPE 8
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
1
60 reps
70 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
3
90 reps
RPE 8
3
Leg Extension
2
1
75 reps
70 reps
RPE 8
RPE 8
4
Lying Leg Curl
3
50 reps
RPE 8
5
Partial Calf Raise
2
90 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
70 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
80 reps
RPE 8
3
Leg Extension
2
75 reps
RPE 10
4
Leg Curl
2
50 reps
RPE 10
5
Calf Raise (Machine)
2
100 reps
RPE 8
6
Cable Crunch
2
80 reps
RPE 10
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Single Arm High Row (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 10
RPE 8
RPE 8
4
Chest Fly (Machine)
2
10 reps
RPE 10
5
Military Press (Barbell)
2
6 reps
RPE 7
6
Bicep Curl (Barbell)
1
1
7 reps
6 reps
RPE 7
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
60 reps
70 reps
RPE 10
RPE 8
2
Dip (Weighted)
2
15 reps
RPE 6
3
Lateral Raise (Cable)
3
25 reps
RPE 10
4
Bicep Curl (Cable)
1
2
60 reps
75 reps
RPE 10
RPE 10
5
Reverse Curl (Barbell)
3
50 reps
RPE 8
6
Hanging Leg Raise
2
RPE 8
7
Seated Cable Crunch
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
60 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
2
90 reps
80 reps
RPE 8
RPE 8
3
Leg Extension
2
1
75 reps
70 reps
RPE 8
RPE 10
4
Lying Leg Curl
3
45 reps
RPE 8
5
Calf Raise (Machine)
3
80 reps
RPE 10
6
Cable Crunch
2
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
15 reps
RPE 7
2
Incline Bench Press (Smith Machine)
2
1
30 reps
35 reps
RPE 8
RPE 6
3
Single Arm High Row (Cable)
1
1
2
80 reps
90 reps
95 reps
RPE 10
RPE 10
RPE 10
4
Chest Fly (Cable)
3
50 reps
RPE 8
5
Lateral Raise (Cable)
1
2
1
30 reps
30 reps
25 reps
RPE 8
RPE 7
RPE 6
6
Overhead Tricep Extension (Cable)
1
2
60 reps
65 reps
RPE 10
RPE 10
7
Preacher Curl (Machine)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
15 reps
RPE 7
2
Chest Fly (Machine)
3
60 reps
RPE 10
3
Barbell Row
3
15 reps
RPE 10
4
Incline Bench Press (Smith Machine)
3
55 reps
RPE 10
5
Lateral Raise (Cable)
3
30 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
65 reps
RPE 9
7
Preacher Curl (Machine)
4
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
10 reps
RPE 8
2
T-Bar Row
2
45 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
50 reps
RPE 8
4
Lateral Raise (Cable)
2
1
25 reps
20 reps
-
-
5
Incline Curl (Dumbbell)
2
16 reps
-
6
Hammer Curl (Dumbbell)
2
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
70 reps
RPE 10
2
Dips Between Chairs
3
15 reps
RPE 8
3
Chest Supported Row (Machine)
1
1
1
50 reps
55 reps
50 reps
RPE 9
RPE 8
RPE 8
4
Chest Fly (Machine)
3
50 reps
RPE 9
5
Lateral Raise (Cable)
3
25 reps
RPE 8
6
Bicep Curl (Cable)
2
50 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
55 reps
RPE 10
8
Preacher Curl (Machine)
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
50 reps
RPE 8
2
Hip Thrust (Machine)
2
1
85 reps
80 reps
RPE 8
RPE 10
3
Leg Extension
1
2
45 reps
40 reps
RPE 8
RPE 10
4
Leg Curl
3
55 reps
RPE 8
5
Calf Raise (Machine)
1
95 reps
RPE 10
6
Cable Crunch
1
80 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
60 reps
RPE 6
2
Good Morning
1
1
30 reps
50 reps
RPE 8
RPE 8
3
Leg Extension
1
1
65 reps
70 reps
RPE 10
RPE 10
4
Nordic Curl
1
1
RPE 6.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
50 reps
55 reps
55 reps
RPE 8
RPE 7
RPE 8
2
Hip Thrust (Machine)
3
80 reps
RPE 9
3
Leg Extension
1
1
1
40 reps
45 reps
50 reps
-
-
-
4
Standing Calf Raise
2
90 reps
RPE 10
5
Cable Crunch
2
70 reps
RPE 10
6
Lying Leg Curl
2
1
50 reps
50 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
15 reps
RPE 7
2
Pendlay Row
3
50 reps
RPE 10
3
Chest Fly (Machine)
3
60 reps
RPE 10
4
Lat Pulldown
1
2
70 reps
65 reps
RPE 8
RPE 10
5
Military Press (Barbell)
3
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
80 reps
RPE 10
7
Tricep Pushdown (Cable)
3
80 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
2
90 reps
100 reps
RPE 10
RPE 8
2
T-Bar Row
1
1
1
55 reps
55 reps
50 reps
RPE 8
RPE 7
RPE 7
3
Face Pull
1
1
1
75 reps
90 reps
90 reps
RPE 10
RPE 8
RPE 10
4
Hammer Curl (Cable)
1
1
1
85 reps
90 reps
90 reps
RPE 9
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
2
85 reps
90 reps
RPE 9
RPE 8
6
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 10
7
Dragon Flag
2
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
100 reps
RPE 8
2
T-Bar Row
3
55 reps
RPE 10
3
Lateral Raise (Cable)
3
30 reps
RPE 8
4
Bicep Curl (Cable)
3
80 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
60 reps
RPE 8
6
Reverse Curl (Barbell)
2
60 reps
RPE 8
7
Skull Crusher (Barbell)
2
30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
10 reps
RPE 10
2
Hanging Leg Raise
3
20 reps
RPE 10
3
Cable Crunch
3
80 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Front Squat (Barbell)
3 Sets
8 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Leg Extension
2 Sets
10 Reps
-
4
Leg Curl
2 Sets
10 Reps
-
5
Standing Calf Raise
2 Sets
12 Reps
@8
Day 2
1
Pull-Up (Weighted)
2 Sets
1 Set
8 Reps
8 Reps
@6
@7
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@10
@8
@8
4
Chest Fly (Machine)
2 Sets
10 Reps
@10
5
Military Press (Barbell)
2 Sets
6 Reps
@7
6
Bicep Curl (Barbell)
1 Set
1 Set
7 Reps
6 Reps
@7
@6
Day 3
1
Dip (Weighted)
2 Sets
10 Reps
@8
2
T-Bar Row
2 Sets
45 Reps
@8
3
Overhead Tricep Extension (Cable)
2 Sets
50 Reps
@8
4
Lateral Raise (Cable)
2 Sets
1 Set
25 Reps
20 Reps
-
-
5
Incline Curl (Dumbbell)
2 Sets
16 Reps
-
6
Hammer Curl (Dumbbell)
2 Sets
14 Reps
-
Day 4
1
Front Squat (Paused)
2 Sets
60 Reps
@6
2
Good Morning
1 Set
1 Set
30 Reps
50 Reps
@8
@8
3
Leg Extension
1 Set
1 Set
65 Reps
70 Reps
@10
@10
4
Nordic Curl
1 Set
1 Set
@6.5
@8