logo
BoostcampPNG

BIG G SUPERSETS

by
1 athletes joined

Program Description

Supersets 5x/week split

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 08, 2024 03:54
  • Last Edited
    Nov 03, 2024 09:02
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
-
1B
Bent Over Row (Dumbbell)
4
-
3A
Chest Press (Machine)
4
-
3B
Seated Row (Cable)
4
-
4A
Chest Fly (Cable)
3
-
4B
Lat Pulldown
3
-
5
Back Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
-
1B
Bent Over Row (Dumbbell)
4
-
3A
Chest Press (Machine)
4
-
3B
Seated Row (Cable)
4
-
4A
Chest Fly (Cable)
3
-
4B
Lat Pulldown
3
-
5
Back Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
-
1B
Bent Over Row (Dumbbell)
4
-
3A
Chest Press (Machine)
4
-
3B
Seated Row (Cable)
4
-
4A
Chest Fly (Cable)
3
-
4B
Lat Pulldown
3
-
5
Back Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
-
1B
Bent Over Row (Dumbbell)
4
-
3A
Chest Press (Machine)
4
-
3B
Seated Row (Cable)
4
-
4A
Chest Fly (Cable)
3
-
4B
Lat Pulldown
3
-
5
Back Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
-
1B
Bent Over Row (Dumbbell)
4
-
3A
Chest Press (Machine)
4
-
3B
Seated Row (Cable)
4
-
4A
Chest Fly (Cable)
3
-
4B
Lat Pulldown
3
-
5
Back Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
-
2A
Lying Rear Lateral Raise
4
-
2B
Lateral Raise (Dumbbell)
4
-
3A
Upright Row (Cable)
3
-
3B
Rear Delt Fly (Machine)
3
-
4A
Skull Crusher
4
-
4B
Bicep Curl (EZ Bar)
4
-
5
Leg Raise (Captain's Chair)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
-
2A
Lying Rear Lateral Raise
4
-
2B
Lateral Raise (Dumbbell)
4
-
3A
Upright Row (Cable)
3
-
3B
Rear Delt Fly (Machine)
3
-
4A
Skull Crusher
4
-
4B
Bicep Curl (EZ Bar)
4
-
5
Leg Raise (Captain's Chair)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
-
2A
Lying Rear Lateral Raise
4
-
2B
Lateral Raise (Dumbbell)
4
-
3A
Upright Row (Cable)
3
-
3B
Rear Delt Fly (Machine)
3
-
4A
Skull Crusher
4
-
4B
Bicep Curl (EZ Bar)
4
-
5
Leg Raise (Captain's Chair)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
-
2A
Lying Rear Lateral Raise
4
-
2B
Lateral Raise (Dumbbell)
4
-
3A
Upright Row (Cable)
3
-
3B
Rear Delt Fly (Machine)
3
-
4A
Skull Crusher
4
-
4B
Bicep Curl (EZ Bar)
4
-
5
Leg Raise (Captain's Chair)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
-
2A
Lying Rear Lateral Raise
4
-
2B
Lateral Raise (Dumbbell)
4
-
3A
Upright Row (Cable)
3
-
3B
Rear Delt Fly (Machine)
3
-
4A
Skull Crusher
4
-
4B
Bicep Curl (EZ Bar)
4
-
5
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Straight Leg Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Straight Leg Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Straight Leg Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Straight Leg Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Straight Leg Calf Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
-
1B
Push Up
4
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Incline Bench Press (Smith Machine)
4
-
3A
Lat Pulldown
3
-
3B
Chest Fly (Cable)
3
-
4
Back Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
-
1B
Push Up
4
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Incline Bench Press (Smith Machine)
4
-
3A
Lat Pulldown
3
-
3B
Chest Fly (Cable)
3
-
4
Back Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
-
1B
Push Up
4
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Incline Bench Press (Smith Machine)
4
-
3A
Lat Pulldown
3
-
3B
Chest Fly (Cable)
3
-
4
Back Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
-
1B
Push Up
4
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Incline Bench Press (Smith Machine)
4
-
3A
Lat Pulldown
3
-
3B
Chest Fly (Cable)
3
-
4
Back Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
-
1B
Push Up
4
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Incline Bench Press (Smith Machine)
4
-
3A
Lat Pulldown
3
-
3B
Chest Fly (Cable)
3
-
4
Back Extension
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
4
-
1B
Lateral Raise (Dumbbell)
4
-
2A
Face Pull
4
-
2B
Rear Delt Fly (Machine)
4
-
3A
Skull Crusher
4
-
3B
Hammer Curl
4
-
4A
V-Handle Tricep Pushdown (Cable)
4
-
4B
Bicep Curl (Dumbbell)
4
-
5
Machine Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
4
-
1B
Lateral Raise (Dumbbell)
4
-
2A
Face Pull
4
-
2B
Rear Delt Fly (Machine)
4
-
3A
Skull Crusher
4
-
3B
Hammer Curl
4
-
4A
V-Handle Tricep Pushdown (Cable)
4
-
4B
Bicep Curl (Dumbbell)
4
-
5
Machine Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
4
-
1B
Lateral Raise (Dumbbell)
4
-
2A
Face Pull
4
-
2B
Rear Delt Fly (Machine)
4
-
3A
Skull Crusher
4
-
3B
Hammer Curl
4
-
4A
V-Handle Tricep Pushdown (Cable)
4
-
4B
Bicep Curl (Dumbbell)
4
-
5
Machine Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
4
-
1B
Lateral Raise (Dumbbell)
4
-
2A
Face Pull
4
-
2B
Rear Delt Fly (Machine)
4
-
3A
Skull Crusher
4
-
3B
Hammer Curl
4
-
4A
V-Handle Tricep Pushdown (Cable)
4
-
4B
Bicep Curl (Dumbbell)
4
-
5
Machine Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
4
-
1B
Lateral Raise (Dumbbell)
4
-
2A
Face Pull
4
-
2B
Rear Delt Fly (Machine)
4
-
3A
Skull Crusher
4
-
3B
Hammer Curl
4
-
4A
V-Handle Tricep Pushdown (Cable)
4
-
4B
Bicep Curl (Dumbbell)
4
-
5
Machine Crunch
3
-
Week 1
1 / 5 Weeks
Day 4
1A
Bent Over Row (Barbell)
4 Sets
-
1B
Push Up
4 Sets
-
2A
Chest Supported Row (Dumbbell)
4 Sets
-
2B
Incline Bench Press (Smith Machine)
4 Sets
-
3A
Lat Pulldown
3 Sets
-
3B
Chest Fly (Cable)
3 Sets
-
4
Back Extension
3 Sets
-
Day 5
1A
Shoulder Press (Machine)
4 Sets
-
1B
Lateral Raise (Dumbbell)
4 Sets
-
2A
Face Pull
4 Sets
-
2B
Rear Delt Fly (Machine)
4 Sets
-
3A
Skull Crusher
4 Sets
-
3B
Hammer Curl
4 Sets
-
4A
V-Handle Tricep Pushdown (Cable)
4 Sets
-
4B
Bicep Curl (Dumbbell)
4 Sets
-
5
Machine Crunch
3 Sets
-
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
-
2
Leg Press
4 Sets
-
3
Leg Extension
4 Sets
-
4
Straight Leg Calf Raise
4 Sets
-
Day 2
1
Clean and Press
4 Sets
-
2A
Lying Rear Lateral Raise
4 Sets
-
2B
Lateral Raise (Dumbbell)
4 Sets
-
3A
Upright Row (Cable)
3 Sets
-
3B
Rear Delt Fly (Machine)
3 Sets
-
4A
Skull Crusher
4 Sets
-
4B
Bicep Curl (EZ Bar)
4 Sets
-
5
Leg Raise (Captain's Chair)
3 Sets
-
Day 1
1A
Incline Bench Press (Dumbbell)
4 Sets
-
1B
Bent Over Row (Dumbbell)
4 Sets
-
3A
Chest Press (Machine)
4 Sets
-
3B
Seated Row (Cable)
4 Sets
-
4A
Chest Fly (Cable)
3 Sets
-
4B
Lat Pulldown
3 Sets
-
5
Back Extension
3 Sets
-