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70's Big (STAGE 3)

by the don

Program Description

Bigger Fucking Arms.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 08, 2025 06:36
  • Last Edited
    Feb 15, 2025 03:42
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Chin-Up (Weighted)
2
1
AMRAP
AMRAP
RPE 9
RPE 8
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
6A
Bicep Curl (Barbell)
3
10 reps
RPE 8
6B
Hammer Curl
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Chin-Up (Weighted)
2
1
AMRAP
AMRAP
RPE 9
RPE 8
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
6A
Bicep Curl (Barbell)
3
10 reps
RPE 8
6B
Hammer Curl
1
30+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Chin-Up (Weighted)
2
1
AMRAP
AMRAP
RPE 9
RPE 8
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
6A
Bicep Curl (Barbell)
3
10 reps
RPE 8
6B
Hammer Curl
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Chin-Up (Weighted)
2
1
AMRAP
AMRAP
RPE 9
RPE 8
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
6A
Bicep Curl (Barbell)
3
10 reps
RPE 8
6B
Hammer Curl
1
30+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Deadlift (Barbell)
1
1
2
3 reps
3 reps
3 reps
RPE 10
RPE 9
RPE 8
3
Barbell Row
3
5 reps
RPE 9
4
Barbell Row
1
AMRAP
RPE 10
5
Lunge (Dumbbell)
3
8-10 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6B
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
3 reps
RPE 8
RPE 9
2
Deadlift (Barbell)
3
3 reps
85%
3
Barbell Row
3
5 reps
RPE 9
4
Barbell Row
1
AMRAP
RPE 10
5
Lunge (Dumbbell)
3
8-10 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6B
French Press
1
30+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Deadlift (Barbell)
1
1
2
3 reps
3 reps
3 reps
RPE 10
RPE 9
RPE 8
3
Barbell Row
3
5 reps
RPE 9
4
Barbell Row
1
AMRAP
RPE 10
5
Lunge (Dumbbell)
3
8-10 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6B
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
3 reps
RPE 8
RPE 9
2
Deadlift (Barbell)
3
3 reps
85%
3
Barbell Row
3
5 reps
RPE 9
4
Barbell Row
1
AMRAP
RPE 10
5
Lunge (Dumbbell)
3
8-10 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6B
French Press
1
30+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Dip (Bodyweight)
2
15 reps
RPE 9
3
Zercher Squat (Barbell)
1
2
3 reps
3 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
3
5 reps
80%
5
Pull-Up (Weighted)
3
AMRAP
RPE 9
6A
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6B
Face Pull
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Dip (Bodyweight)
2
15 reps
RPE 9
3
Zercher Squat (Barbell)
1
2
3 reps
3 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
3
5 reps
80%
5
Pull-Up (Weighted)
3
AMRAP
RPE 9
6A
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6B
Face Pull
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Dip (Bodyweight)
2
15 reps
RPE 9
3
Zercher Squat (Barbell)
1
2
3 reps
3 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
3
5 reps
80%
5
Pull-Up (Weighted)
3
AMRAP
RPE 9
6A
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6B
Face Pull
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Dip (Bodyweight)
2
15 reps
RPE 9
3
Zercher Squat (Barbell)
1
2
3 reps
3 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
3
5 reps
80%
5
Pull-Up (Weighted)
3
AMRAP
RPE 9
6A
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6B
Face Pull
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Military Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@7
@8
@9
3
Chin-Up (Weighted)
2 Sets
1 Set
AMRAP
AMRAP
@9
@8
4
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
5
Leg Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
6A
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
6B
Hammer Curl
3 Sets
8 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
2
Deadlift (Barbell)
1 Set
1 Set
2 Sets
3 Reps
3 Reps
3 Reps
@10
@9
@8
3
Barbell Row
3 Sets
5 Reps
@9
4
Barbell Row
1 Set
AMRAP
@10
5
Lunge (Dumbbell)
3 Sets
8-10 Reps
@8
6A
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
6B
French Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 3
1
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2
Dip (Bodyweight)
2 Sets
15 Reps
@9
3
Zercher Squat (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
@8
@9
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
80%
5
Pull-Up (Weighted)
3 Sets
AMRAP
@9
6A
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@9.5
6B
Face Pull
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9