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Gigantifier

by Flimpy Bimper

Program Description

getting big

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 03, 2025 08:02
  • Last Edited
    Feb 03, 2025 08:19
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Tricep Pushdown (Cable)
3
15 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Hollow Rock
3
30 reps
-
6
Mountain Climber
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Tricep Pushdown (Cable)
3
15 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Hollow Rock
3
30 reps
-
6
Mountain Climber
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Tricep Pushdown (Cable)
3
15 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Hollow Rock
3
30 reps
-
6
Mountain Climber
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Tricep Pushdown (Cable)
3
15 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Hollow Rock
3
30 reps
-
6
Mountain Climber
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Tricep Pushdown (Cable)
3
15 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Hollow Rock
3
30 reps
-
6
Mountain Climber
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Tricep Pushdown (Cable)
3
15 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Hollow Rock
3
30 reps
-
6
Mountain Climber
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
1
7 reps
7 reps
7 reps
7 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Hollow Rock
3
30 reps
-
5
Mountain Climber
3
30 reps
-
6
Abs Crunch (Bodyweight)
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
1
7 reps
7 reps
7 reps
7 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Hollow Rock
3
30 reps
-
5
Mountain Climber
3
30 reps
-
6
Abs Crunch (Bodyweight)
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
1
7 reps
7 reps
7 reps
7 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Hollow Rock
3
30 reps
-
5
Mountain Climber
3
30 reps
-
6
Abs Crunch (Bodyweight)
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
1
7 reps
7 reps
7 reps
7 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Hollow Rock
3
30 reps
-
5
Mountain Climber
3
30 reps
-
6
Abs Crunch (Bodyweight)
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
1
7 reps
7 reps
7 reps
7 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Hollow Rock
3
30 reps
-
5
Mountain Climber
3
30 reps
-
6
Abs Crunch (Bodyweight)
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
1
7 reps
7 reps
7 reps
7 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Hollow Rock
3
30 reps
-
5
Mountain Climber
3
30 reps
-
6
Abs Crunch (Bodyweight)
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Tricep Pushdown (Cable)
3
15 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Hollow Rock
3
30 reps
-
6
Mountain Climber
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Tricep Pushdown (Cable)
3
15 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Hollow Rock
3
30 reps
-
6
Mountain Climber
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Tricep Pushdown (Cable)
3
15 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Hollow Rock
3
30 reps
-
6
Mountain Climber
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Tricep Pushdown (Cable)
3
15 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Hollow Rock
3
30 reps
-
6
Mountain Climber
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Tricep Pushdown (Cable)
3
15 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Hollow Rock
3
30 reps
-
6
Mountain Climber
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Tricep Pushdown (Cable)
3
15 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Hollow Rock
3
30 reps
-
6
Mountain Climber
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
1
7 reps
7 reps
7 reps
7 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Hollow Rock
3
30 reps
-
5
Mountain Climber
3
30 reps
-
6
Abs Crunch (Bodyweight)
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
1
7 reps
7 reps
7 reps
7 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Hollow Rock
3
30 reps
-
5
Mountain Climber
3
30 reps
-
6
Abs Crunch (Bodyweight)
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
1
7 reps
7 reps
7 reps
7 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Hollow Rock
3
30 reps
-
5
Mountain Climber
3
30 reps
-
6
Abs Crunch (Bodyweight)
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
1
7 reps
7 reps
7 reps
7 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Hollow Rock
3
30 reps
-
5
Mountain Climber
3
30 reps
-
6
Abs Crunch (Bodyweight)
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
1
7 reps
7 reps
7 reps
7 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Hollow Rock
3
30 reps
-
5
Mountain Climber
3
30 reps
-
6
Abs Crunch (Bodyweight)
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
1
7 reps
7 reps
7 reps
7 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Hollow Rock
3
30 reps
-
5
Mountain Climber
3
30 reps
-
6
Abs Crunch (Bodyweight)
3
30 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
7 Reps
@6.5
@7
@7.5
@8
3
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
4
Hollow Rock
3 Sets
30 Reps
-
5
Mountain Climber
3 Sets
30 Reps
-
6
Abs Crunch (Bodyweight)
3 Sets
30 Reps
-
Day 1
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
2
Hip Thrust (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
3
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7
4
Rear Delt Fly (Cable)
3 Sets
15 Reps
@7
5
Hollow Rock
3 Sets
30 Reps
-
6
Mountain Climber
3 Sets
30 Reps
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
2
Hip Thrust (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
3
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7
4
Rear Delt Fly (Cable)
3 Sets
15 Reps
@7
5
Hollow Rock
3 Sets
30 Reps
-
6
Mountain Climber
3 Sets
30 Reps
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
7 Reps
@6.5
@7
@7.5
@8
3
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
4
Hollow Rock
3 Sets
30 Reps
-
5
Mountain Climber
3 Sets
30 Reps
-
6
Abs Crunch (Bodyweight)
3 Sets
30 Reps
-