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Big n Strong

by Jesse D.
3 athletes joined

Program Description

Made this program to hopefully get some people.. you guessed it, Big n Strong. Swap out specific exercises if need be due to equipment or personal choice, but keep movement patterns as similar as possible (ex. Pull-ups subbed for lat pulldowns).

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 14, 2024 11:10
  • Last Edited
    Sep 15, 2024 04:39
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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
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
RPE 9
2
Squat (Barbell)
3
8 reps
RPE 9
3
Seated Row (Cable)
4
15 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5
Back Extension
3
30 reps
RPE 9
6
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
7
Bicep Curl (EZ Bar)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
RPE 9
2
Squat (Barbell)
3
6 reps
RPE 9
3
Seated Row (Cable)
4
12 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5
Back Extension
3
30 reps
RPE 9
6
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
7
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 9
2
Squat (Barbell)
3
3 reps
RPE 9
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5
Back Extension
3
30 reps
RPE 9
6
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
7
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-3 reps
RPE 10
2
Squat (Barbell)
3
3 reps
RPE 6
3
Seated Row (Cable)
4
8 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5
Back Extension
3
30 reps
RPE 9
6
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
7
Bicep Curl (EZ Bar)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10 reps
RPE 9
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Spoto Press
3
10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
7
Rear Delt Fly (Machine)
3
20 reps
RPE 9
8
Overhead Tricep Extension (Cable)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 9
2
Bench Press (Barbell)
3
6 reps
RPE 9
3
Spoto Press
3
8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
8
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 9
2
Bench Press (Barbell)
3
3 reps
RPE 9
3
Spoto Press
3
5 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
RPE 10
2
Bench Press (Barbell)
3
3 reps
RPE 6
3
Spoto Press
3
3 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10 reps
RPE 9
8
Overhead Tricep Extension (Cable)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
RPE 9
2
Squat (Barbell)
3
8 reps
RPE 9
3
Seated Row (Cable)
4
15 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5
Back Extension
3
30 reps
RPE 9
6
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
7
Bicep Curl (EZ Bar)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
RPE 9
2
Squat (Barbell)
3
6 reps
RPE 9
3
Seated Row (Cable)
4
12 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5
Back Extension
3
30 reps
RPE 9
6
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
7
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 9
2
Squat (Barbell)
3
3 reps
RPE 9
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5
Back Extension
3
30 reps
RPE 9
6
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
7
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-3 reps
RPE 10
2
Squat (Barbell)
3
3 reps
RPE 6
3
Seated Row (Cable)
4
8 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5
Back Extension
3
30 reps
RPE 9
6
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
7
Bicep Curl (EZ Bar)
4
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10 reps
RPE 9
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Spoto Press
3
10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
7
Rear Delt Fly (Machine)
3
20 reps
RPE 9
8
Overhead Tricep Extension (Cable)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 9
2
Bench Press (Barbell)
3
6 reps
RPE 9
3
Spoto Press
3
8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
8
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 9
2
Bench Press (Barbell)
3
3 reps
RPE 9
3
Spoto Press
3
5 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
RPE 10
2
Bench Press (Barbell)
3
3 reps
RPE 6
3
Spoto Press
3
3 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10 reps
RPE 9
8
Overhead Tricep Extension (Cable)
4
10 reps
RPE 9
Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
10 Reps
@9
2
Bench Press (Barbell)
3 Sets
8 Reps
@9
3
Spoto Press
3 Sets
10 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
5
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@9
7
Rear Delt Fly (Machine)
3 Sets
20 Reps
@9
8
Overhead Tricep Extension (Cable)
4 Sets
15 Reps
@9
Day 4
1
Bench Press (Barbell)
1 Set
10 Reps
@9
2
Bench Press (Barbell)
3 Sets
8 Reps
@9
3
Spoto Press
3 Sets
10 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
5
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@9
7
Rear Delt Fly (Machine)
3 Sets
20 Reps
@9
8
Overhead Tricep Extension (Cable)
4 Sets
15 Reps
@9
Day 1
1
Squat (Barbell)
1 Set
10 Reps
@9
2
Squat (Barbell)
3 Sets
8 Reps
@9
3
Seated Row (Cable)
4 Sets
15 Reps
@9
4
Leg Extension
3 Sets
20 Reps
@9
5
Back Extension
3 Sets
30 Reps
@9
6
Pull-Up (Bodyweight)
4 Sets
AMRAP
@9
7
Bicep Curl (EZ Bar)
4 Sets
15 Reps
@9
Day 3
1
Squat (Barbell)
1 Set
10 Reps
@9
2
Squat (Barbell)
3 Sets
8 Reps
@9
3
Seated Row (Cable)
4 Sets
15 Reps
@9
4
Leg Extension
3 Sets
20 Reps
@9
5
Back Extension
3 Sets
30 Reps
@9
6
Pull-Up (Bodyweight)
4 Sets
AMRAP
@9
7
Bicep Curl (EZ Bar)
4 Sets
15 Reps
@9