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Big dawgs only

by Sean L.
5.0
(1 rating)

Program Description

Get big or die trying

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding, Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    100 minutes
  • Created
    Sep 01, 2024 01:43
  • Last Edited
    Sep 16, 2024 05:38

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Chest
13.4%
Triceps
13.4%
Lats
13.3%
Upper Back
10.9%
Biceps
9.4%
Front Delts
7.8%
Quadriceps
5.9%
Middle Delts
5.6%
Abs
5.4%
Glutes
4.6%
Forearms
4.5%
Hamstrings
3.4%
Adductors
1.7%
Lower Back
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Bent Over Row (Barbell)
5
8 reps
RPE 8
4
Seated Military Press (Barbell)
4
10 reps
RPE 8
5
Chin-Up (Weighted)
3
4-8 reps
RPE 9
6A
Pullover (Dumbbell)
4
20 reps
RPE 8
6B
JM Press
4
6-10 reps
RPE 9
6C
Bicep Curl (Barbell)
4
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Squat (Barbell)
1
AMRAP
70%
3A
Sit Up
3
AMRAP
RPE 9
3B
Dead Hang
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
5 reps
90%
80%
2
Bent Over Row (Barbell)
5
8 reps
RPE 8
3
Seated Military Press (Barbell)
4
10 reps
RPE 8
4
Chin-Up (Weighted)
4
4-8 reps
RPE 9
5
Bicep Curl (Barbell)
4
4-8 reps
RPE 9
6
JM Press
4
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 6
2A
Dead Hang
3
AMRAP
RPE 9
2B
Sit Up
3
AMRAP
RPE 8
Week 1
1 / 1 Weeks
Day 3
1
Bench Press (Barbell)
1 Set
5 Sets
1 Reps
5 Reps
90%
80%
2
Bent Over Row (Barbell)
5 Sets
8 Reps
@8
3
Seated Military Press (Barbell)
4 Sets
10 Reps
@8
4
Chin-Up (Weighted)
4 Sets
4-8 Reps
@9
5
Bicep Curl (Barbell)
4 Sets
4-8 Reps
@9
6
JM Press
4 Sets
6-10 Reps
@9
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
80%
2
Bench Press (Barbell)
1 Set
AMRAP
70%
3
Bent Over Row (Barbell)
5 Sets
8 Reps
@8
4
Seated Military Press (Barbell)
4 Sets
10 Reps
@8
5
Chin-Up (Weighted)
3 Sets
4-8 Reps
@9
6A
Pullover (Dumbbell)
4 Sets
20 Reps
@8
6B
JM Press
4 Sets
6-10 Reps
@9
6C
Bicep Curl (Barbell)
4 Sets
4-8 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Reps
5 Reps
3 Reps
@9
@9
@6
2A
Dead Hang
3 Sets
AMRAP
@9
2B
Sit Up
3 Sets
AMRAP
@8
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Squat (Barbell)
1 Set
AMRAP
70%
3A
Sit Up
3 Sets
AMRAP
@9
3B
Dead Hang
3 Sets
AMRAP
@9
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Sean L.Age 20, Man
a year ago
1 week complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Sometimes its too much work. The bench and rows are coming along great and so are the squats