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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
    Jul 24, 2025 02:35
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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
-