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Big dawg higher reps

by Duncan J.

Program Description

Big dawgs gotta eat

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 24, 2025 02:06
  • Last Edited
    Aug 03, 2025 03:20

Summary

Unlock your potential with the **Big Dawg Higher Reps** program, a comprehensive 8-week journey designed for serious lifters looking to build strength and endurance. Committing to five days a week, you'll tackle a variety of exercises that emphasize higher rep ranges, ensuring muscle growth and increased stamina. From barbell bench presses to Bulgarian split squats, each session is crafted to challenge your limits while enhancing your overall fitness. Equip yourself with a full gym and get ready to push your boundaries!
Muscle Engagement
Front
Back
MuscleSet
Abs
12.9%
Chest
8.9%
Glutes
8%
Upper Back
8%
Hamstrings
7.6%
Lats
7.6%
Triceps
7.6%
Biceps
7.1%
Front Delts
7.1%
Quadriceps
7.1%
Calves
4.4%
Middle Delts
4.4%
Lower Back
3.1%
Adductors
2.2%
Abductors
2.2%
Forearms
1.3%
Rear Delts
0.4%
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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
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Bench Press (Close Grip)
3
8-12 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4
Chest Fly (Machine)
3
12-15 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 6.5
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Bench Press (Close Grip)
3
8-12 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4
Chest Fly (Machine)
3
12-15 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 6.5
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Bench Press (Close Grip)
3
8-12 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4
Chest Fly (Machine)
3
12-15 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 6.5
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Bench Press (Close Grip)
3
8-12 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4
Chest Fly (Machine)
3
12-15 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 6.5
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Bench Press (Close Grip)
3
8-12 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4
Chest Fly (Machine)
3
12-15 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 6.5
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Bench Press (Close Grip)
3
8-12 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4
Chest Fly (Machine)
3
12-15 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 6.5
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Bench Press (Close Grip)
3
8-12 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4
Chest Fly (Machine)
3
12-15 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 6.5
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Bench Press (Close Grip)
3
8-12 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4
Chest Fly (Machine)
3
12-15 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 6.5
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 8
2
Lat Pulldown
3
12-15 reps
RPE 8
3
Seated Row (Cable)
3
12-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Side Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 8
2
Lat Pulldown
3
12-15 reps
RPE 8
3
Seated Row (Cable)
3
12-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Side Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 8
2
Lat Pulldown
3
12-15 reps
RPE 8
3
Seated Row (Cable)
3
12-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Side Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 8
2
Lat Pulldown
3
12-15 reps
RPE 8
3
Seated Row (Cable)
3
12-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Side Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 8
2
Lat Pulldown
3
12-15 reps
RPE 8
3
Seated Row (Cable)
3
12-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Side Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 8
2
Lat Pulldown
3
12-15 reps
RPE 8
3
Seated Row (Cable)
3
12-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Side Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 8
2
Lat Pulldown
3
12-15 reps
RPE 8
3
Seated Row (Cable)
3
12-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Side Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 8
2
Lat Pulldown
3
12-15 reps
RPE 8
3
Seated Row (Cable)
3
12-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Side Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 8
2
Leg Extension
3
12-15 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Hip Thrust (Machine)
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6
Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 8
2
Leg Extension
3
12-15 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Hip Thrust (Machine)
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6
Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 8
2
Leg Extension
3
12-15 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Hip Thrust (Machine)
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6
Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 8
2
Leg Extension
3
12-15 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Hip Thrust (Machine)
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6
Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 8
2
Leg Extension
3
12-15 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Hip Thrust (Machine)
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6
Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 8
2
Leg Extension
3
12-15 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Hip Thrust (Machine)
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6
Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 8
2
Leg Extension
3
12-15 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Hip Thrust (Machine)
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6
Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 8
2
Leg Extension
3
12-15 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Hip Thrust (Machine)
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
3
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
3
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
3
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
3
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
3
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
3
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
3
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
3
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
5
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
3
Hip Adductor (Machine)
3
12 reps
-
4
Hip Abduction (Band)
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
3
Hip Adductor (Machine)
3
12 reps
-
4
Hip Abduction (Band)
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
3
Hip Adductor (Machine)
3
12 reps
-
4
Hip Abduction (Band)
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
3
Hip Adductor (Machine)
3
12 reps
-
4
Hip Abduction (Band)
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
3
Hip Adductor (Machine)
3
12 reps
-
4
Hip Abduction (Band)
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
3
Hip Adductor (Machine)
3
12 reps
-
4
Hip Abduction (Band)
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
3
Hip Adductor (Machine)
3
12 reps
-
4
Hip Abduction (Band)
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
3
Hip Adductor (Machine)
3
12 reps
-
4
Hip Abduction (Band)
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Plank
3
1 mins
-
Week 1
1 / 8 Weeks
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@8
3
Hip Adductor (Machine)
3 Sets
12 Reps
-
4
Hip Abduction (Band)
3 Sets
12 Reps
-
5
Standing Calf Raise
3 Sets
12 Reps
-
6
Plank
3 Sets
1 mins
-
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
3
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
4
Chest Fly (Machine)
3 Sets
12-15 Reps
@8
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
@6.5
6
Plank
3 Sets
1 mins
-
Day 2
1
Barbell Row
3 Sets
10-12 Reps
@8
2
Lat Pulldown
3 Sets
12-15 Reps
@8
3
Seated Row (Cable)
3 Sets
12-15 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@8
5
Side Plank
3 Sets
0.5 mins
-
Day 3
1
Hack Squat
3 Sets
10-12 Reps
@8
2
Leg Extension
3 Sets
12-15 Reps
@8
3
Leg Curl
3 Sets
12-15 Reps
@8
4
Hip Thrust (Machine)
3 Sets
12-15 Reps
@8
5
Standing Calf Raise
3 Sets
12-15 Reps
@8
6
Plank
3 Sets
1 mins
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
2
Seated Wide-Grip Row (Cable)
3 Sets
10-12 Reps
@8
3
Bicep Curl (Barbell)
3 Sets
12-15 Reps
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
@8
5
Plank
3 Sets
1 mins
-