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The James

by James F.
4.0
(1 rating)

Program Description

For James to get big

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 07, 2025 07:50
  • Last Edited
    Nov 07, 2025 09:26
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.1%
Front Delts
13.6%
Chest
12.1%
Biceps
9%
Upper Back
8%
Quadriceps
6%
Glutes
6%
Hamstrings
6%
Lats
6%
Middle Delts
6%
Abs
4.5%
Adductors
3%
Forearms
3%
Rear Delts
1.5%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+2.5 lbs
3
Lat Pulldown
3
10 reps
-
4
Chest Fly (Machine)
3
8 reps
+5 lbs
5
Tricep Extension (Cable)
3
12 reps
+2.5 lbs
6
Preacher Curl (EZ Bar)
3
8 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+2.5 lbs
3
Lat Pulldown
3
10 reps
-
4
Chest Fly (Machine)
3
8 reps
+5 lbs
5
Tricep Extension (Cable)
3
12 reps
+2.5 lbs
6
Preacher Curl (EZ Bar)
3
8 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+2.5 lbs
3
Lat Pulldown
3
10 reps
-
4
Chest Fly (Machine)
3
8 reps
+5 lbs
5
Tricep Extension (Cable)
3
12 reps
+2.5 lbs
6
Preacher Curl (EZ Bar)
3
8 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+2.5 lbs
3
Lat Pulldown
3
10 reps
-
4
Chest Fly (Machine)
3
8 reps
+5 lbs
5
Tricep Extension (Cable)
3
12 reps
+2.5 lbs
6
Preacher Curl (EZ Bar)
3
8 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+2.5 lbs
3
Lat Pulldown
3
10 reps
-
4
Chest Fly (Machine)
3
8 reps
+5 lbs
5
Tricep Extension (Cable)
3
12 reps
+2.5 lbs
6
Preacher Curl (EZ Bar)
3
8 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+2.5 lbs
3
Lat Pulldown
3
10 reps
-
4
Chest Fly (Machine)
3
8 reps
+5 lbs
5
Tricep Extension (Cable)
3
12 reps
+2.5 lbs
6
Preacher Curl (EZ Bar)
3
8 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+2.5 lbs
3
Lat Pulldown
3
10 reps
-
4
Chest Fly (Machine)
3
8 reps
+5 lbs
5
Tricep Extension (Cable)
3
12 reps
+2.5 lbs
6
Preacher Curl (EZ Bar)
3
8 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+2.5 lbs
3
Lat Pulldown
3
10 reps
-
4
Chest Fly (Machine)
3
8 reps
+5 lbs
5
Tricep Extension (Cable)
3
12 reps
+2.5 lbs
6
Preacher Curl (EZ Bar)
3
8 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+2.5 lbs
3
Lat Pulldown
3
10 reps
-
4
Chest Fly (Machine)
3
8 reps
+5 lbs
5
Tricep Extension (Cable)
3
12 reps
+2.5 lbs
6
Preacher Curl (EZ Bar)
3
8 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+2.5 lbs
3
Lat Pulldown
3
10 reps
-
4
Chest Fly (Machine)
3
8 reps
+5 lbs
5
Tricep Extension (Cable)
3
12 reps
+2.5 lbs
6
Preacher Curl (EZ Bar)
3
8 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+2.5 lbs
3
Lat Pulldown
3
10 reps
-
4
Chest Fly (Machine)
3
8 reps
+5 lbs
5
Tricep Extension (Cable)
3
12 reps
+2.5 lbs
6
Preacher Curl (EZ Bar)
3
8 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+2.5 lbs
3
Lat Pulldown
3
10 reps
-
4
Chest Fly (Machine)
3
8 reps
+5 lbs
5
Tricep Extension (Cable)
3
12 reps
+2.5 lbs
6
Preacher Curl (EZ Bar)
3
8 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
+2.5 lbs
2
Lateral Raise (Dumbbell)
3
12 reps
+2.5 lbs
3
Shrug (Dumbbell)
2
12 reps
+10 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
+2.5 lbs
2
Lateral Raise (Dumbbell)
3
12 reps
+2.5 lbs
3
Shrug (Dumbbell)
2
12 reps
+10 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
+2.5 lbs
2
Lateral Raise (Dumbbell)
3
12 reps
+2.5 lbs
3
Shrug (Dumbbell)
2
12 reps
+10 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
+2.5 lbs
2
Lateral Raise (Dumbbell)
3
12 reps
+2.5 lbs
3
Shrug (Dumbbell)
2
12 reps
+10 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
+2.5 lbs
2
Lateral Raise (Dumbbell)
3
12 reps
+2.5 lbs
3
Shrug (Dumbbell)
2
12 reps
+10 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
+2.5 lbs
2
Lateral Raise (Dumbbell)
3
12 reps
+2.5 lbs
3
Shrug (Dumbbell)
2
12 reps
+10 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
+2.5 lbs
2
Lateral Raise (Dumbbell)
3
12 reps
+2.5 lbs
3
Shrug (Dumbbell)
2
12 reps
+10 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
+2.5 lbs
2
Lateral Raise (Dumbbell)
3
12 reps
+2.5 lbs
3
Shrug (Dumbbell)
2
12 reps
+10 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
+2.5 lbs
2
Lateral Raise (Dumbbell)
3
12 reps
+2.5 lbs
3
Shrug (Dumbbell)
2
12 reps
+10 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
+2.5 lbs
2
Lateral Raise (Dumbbell)
3
12 reps
+2.5 lbs
3
Shrug (Dumbbell)
2
12 reps
+10 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
+2.5 lbs
2
Lateral Raise (Dumbbell)
3
12 reps
+2.5 lbs
3
Shrug (Dumbbell)
2
12 reps
+10 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
+2.5 lbs
2
Lateral Raise (Dumbbell)
3
12 reps
+2.5 lbs
3
Shrug (Dumbbell)
2
12 reps
+10 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+2.5 lbs
3
Lat Pulldown
3
10 reps
+2.5 lbs
4
Chest Fly (Machine)
3
8 reps
+5 lbs
5
Tricep Extension (Cable)
3
12 reps
+2.5 lbs
6
Preacher Curl (EZ Bar)
3
8 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+2.5 lbs
3
Lat Pulldown
3
10 reps
+2.5 lbs
4
Chest Fly (Machine)
3
8 reps
+5 lbs
5
Tricep Extension (Cable)
3
12 reps
+2.5 lbs
6
Preacher Curl (EZ Bar)
3
8 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+2.5 lbs
3
Lat Pulldown
3
10 reps
+2.5 lbs
4
Chest Fly (Machine)
3
8 reps
+5 lbs
5
Tricep Extension (Cable)
3
12 reps
+2.5 lbs
6
Preacher Curl (EZ Bar)
3
8 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+2.5 lbs
3
Lat Pulldown
3
10 reps
+2.5 lbs
4
Chest Fly (Machine)
3
8 reps
+5 lbs
5
Tricep Extension (Cable)
3
12 reps
+2.5 lbs
6
Preacher Curl (EZ Bar)
3
8 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+2.5 lbs
3
Lat Pulldown
3
10 reps
+2.5 lbs
4
Chest Fly (Machine)
3
8 reps
+5 lbs
5
Tricep Extension (Cable)
3
12 reps
+2.5 lbs
6
Preacher Curl (EZ Bar)
3
8 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+2.5 lbs
3
Lat Pulldown
3
10 reps
+2.5 lbs
4
Chest Fly (Machine)
3
8 reps
+5 lbs
5
Tricep Extension (Cable)
3
12 reps
+2.5 lbs
6
Preacher Curl (EZ Bar)
3
8 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+2.5 lbs
3
Lat Pulldown
3
10 reps
+2.5 lbs
4
Chest Fly (Machine)
3
8 reps
+5 lbs
5
Tricep Extension (Cable)
3
12 reps
+2.5 lbs
6
Preacher Curl (EZ Bar)
3
8 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+2.5 lbs
3
Lat Pulldown
3
10 reps
+2.5 lbs
4
Chest Fly (Machine)
3
8 reps
+5 lbs
5
Tricep Extension (Cable)
3
12 reps
+2.5 lbs
6
Preacher Curl (EZ Bar)
3
8 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+2.5 lbs
3
Lat Pulldown
3
10 reps
+2.5 lbs
4
Chest Fly (Machine)
3
8 reps
+5 lbs
5
Tricep Extension (Cable)
3
12 reps
+2.5 lbs
6
Preacher Curl (EZ Bar)
3
8 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+2.5 lbs
3
Lat Pulldown
3
10 reps
+2.5 lbs
4
Chest Fly (Machine)
3
8 reps
+5 lbs
5
Tricep Extension (Cable)
3
12 reps
+2.5 lbs
6
Preacher Curl (EZ Bar)
3
8 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+2.5 lbs
3
Lat Pulldown
3
10 reps
+2.5 lbs
4
Chest Fly (Machine)
3
8 reps
+5 lbs
5
Tricep Extension (Cable)
3
12 reps
+2.5 lbs
6
Preacher Curl (EZ Bar)
3
8 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+2.5 lbs
3
Lat Pulldown
3
10 reps
+2.5 lbs
4
Chest Fly (Machine)
3
8 reps
+5 lbs
5
Tricep Extension (Cable)
3
12 reps
+2.5 lbs
6
Preacher Curl (EZ Bar)
3
8 reps
+2.5 lbs
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
+5 lbs
+5 lbs
+5 lbs
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
3
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Chest Fly (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+5 lbs
+5 lbs
+5 lbs
5
Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
6
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
3
Shrug (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
+10 lbs
+10 lbs
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
+5 lbs
+5 lbs
+5 lbs
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
3
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
4
Chest Fly (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+5 lbs
+5 lbs
+5 lbs
5
Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
6
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs