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Dylan and Kris get huge

by Kris J.
1 athletes joined

Program Description

Get big

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 19, 2025 09:39
  • Last Edited
    Jan 20, 2025 03:20
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3 reps
10 reps
-
-
2
Seated Overhead Press (Barbell)
2
10 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Chest Fly (Machine)
2
10 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
1
3 reps
10 reps
-
-
2
Chest Press (Machine)
2
15 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Incline Bench Press (Smith Machine)
2
10 reps
-
5
Tricep Rope Push Down (Cable)
2
20 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Lat Pulldown (Close Grip)
2
12 reps
-
4
Rear Delt Fly (Machine)
2
15 reps
-
5
Hammer Curl
2
10 reps
-
6
Deadlift (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Bicep Curl (EZ Bar)
2
10 reps
-
3
Lat Pulldown (Close Grip)
2
12 reps
-
4
Rear Delt Fly (Machine)
2
15 reps
-
5
Hammer Curl
2
10 reps
-
6
Deadlift (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Extension
2
15 reps
-
4
Hamstring Curl
2
15 reps
-
5
Straight Leg Calf Raise
2
15 reps
-
6
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Extension
2
15 reps
-
4
Hamstring Curl
2
15 reps
-
5
Straight Leg Calf Raise
2
15 reps
-
6
Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown (Close Grip)
3
12 reps
-
3
AD Press (Smith Machine)
2
15 reps
-
4
Rear Delt Fly (Machine)
2
15 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Decline Sit Up (Weighted)
2
15 reps
-
7
Russian Twist
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Rear Delt Fly (Machine)
2
15 reps
-
4
Chest Fly (Machine)
2
15 reps
-
5
Decline Sit Up (Weighted)
2
15 reps
-
6
Russian Twist
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Tricep Straight Bar Push downs
3
15 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
15 reps
-
5
Reverse Wrist Curl (Barbell)
2
20 reps
-
6
Lu Raise
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Tricep Straight Bar Push downs
3
15 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
15 reps
-
5
Reverse Wrist Curl (Barbell)
2
20 reps
-
6
Lu Raise
2
20 reps
-
Week 1
1 / 2 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
3 Reps
10 Reps
-
-
2
Seated Overhead Press (Barbell)
2 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
2 Sets
10 Reps
-
4
Chest Fly (Machine)
2 Sets
10 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
3 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
3
Leg Extension
2 Sets
15 Reps
-
4
Hamstring Curl
2 Sets
15 Reps
-
5
Straight Leg Calf Raise
2 Sets
15 Reps
-
6
Cable Crunch
3 Sets
15 Reps
-
Day 4
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
2
Lat Pulldown (Close Grip)
3 Sets
12 Reps
-
3
AD Press (Smith Machine)
2 Sets
15 Reps
-
4
Rear Delt Fly (Machine)
2 Sets
15 Reps
-
5
Chest Fly (Machine)
2 Sets
15 Reps
-
6
Decline Sit Up (Weighted)
2 Sets
15 Reps
-
7
Russian Twist
2 Sets
20 Reps
-
Day 2
1
Pull-Up (Assisted)
3 Sets
10 Reps
-
2
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
3
Lat Pulldown (Close Grip)
2 Sets
12 Reps
-
4
Rear Delt Fly (Machine)
2 Sets
15 Reps
-
5
Hammer Curl
2 Sets
10 Reps
-
6
Deadlift (Barbell)
3 Sets
10 Reps
-
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
2
Tricep Straight Bar Push downs
3 Sets
15 Reps
-
3
Bicep Curl (Dumbbell)
2 Sets
10 Reps
-
4
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
-
5
Reverse Wrist Curl (Barbell)
2 Sets
20 Reps
-
6
Lu Raise
2 Sets
20 Reps
-