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Big Boi Caden

by Honor Foss
1 athletes joined

Program Description

Big Boi Caden

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 12, 2024 03:58
  • Last Edited
    Aug 12, 2024 04:36
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-15 reps
-
2
Leg Extension
2
15-20 reps
-
3
Squat (Barbell)
4
4-6 reps
-
4
Hack Squat
3
8 reps
-
5
Calf Raise (Leg Press)
4
10-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-15 reps
-
2
Leg Extension
2
15-20 reps
-
3
Squat (Barbell)
4
4-6 reps
-
4
Hack Squat
3
8 reps
-
5
Calf Raise (Leg Press)
4
10-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-15 reps
-
2
Leg Extension
2
15-20 reps
-
3
Squat (Barbell)
4
4-6 reps
-
4
Hack Squat
3
8 reps
-
5
Calf Raise (Leg Press)
4
10-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-15 reps
-
2
Leg Extension
2
15-20 reps
-
3
Squat (Barbell)
4
4-6 reps
-
4
Hack Squat
3
8 reps
-
5
Calf Raise (Leg Press)
4
10-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-15 reps
-
2
Leg Extension
2
15-20 reps
-
3
Squat (Barbell)
4
4-6 reps
-
4
Hack Squat
3
8 reps
-
5
Calf Raise (Leg Press)
4
10-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-15 reps
-
2
Leg Extension
2
15-20 reps
-
3
Squat (Barbell)
4
4-6 reps
-
4
Hack Squat
3
8 reps
-
5
Calf Raise (Leg Press)
4
10-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
20 reps
-
2
Bench Press (Barbell)
4
6-8 reps
-
3
Decline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Pullover (Dumbbell)
2
8-12 reps
-
7
Cable Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
20 reps
-
2
Bench Press (Barbell)
4
6-8 reps
-
3
Decline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Pullover (Dumbbell)
2
8-12 reps
-
7
Cable Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
20 reps
-
2
Bench Press (Barbell)
4
6-8 reps
-
3
Decline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Pullover (Dumbbell)
2
8-12 reps
-
7
Cable Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
20 reps
-
2
Bench Press (Barbell)
4
6-8 reps
-
3
Decline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Pullover (Dumbbell)
2
8-12 reps
-
7
Cable Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
20 reps
-
2
Bench Press (Barbell)
4
6-8 reps
-
3
Decline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Pullover (Dumbbell)
2
8-12 reps
-
7
Cable Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
20 reps
-
2
Bench Press (Barbell)
4
6-8 reps
-
3
Decline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Pullover (Dumbbell)
2
8-12 reps
-
7
Cable Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
12-15 reps
-
2
Deadlift (Barbell)
4
1
3-5 reps
8-12 reps
-
-
3
Leg Curl
3
8-12 reps
-
4
Seated Row (Machine)
4
8 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
12-15 reps
-
2
Deadlift (Barbell)
4
1
3-5 reps
8-12 reps
-
-
3
Leg Curl
3
8-12 reps
-
4
Seated Row (Machine)
4
8 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
12-15 reps
-
2
Deadlift (Barbell)
4
1
3-5 reps
8-12 reps
-
-
3
Leg Curl
3
8-12 reps
-
4
Seated Row (Machine)
4
8 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
12-15 reps
-
2
Deadlift (Barbell)
4
1
3-5 reps
8-12 reps
-
-
3
Leg Curl
3
8-12 reps
-
4
Seated Row (Machine)
4
8 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
12-15 reps
-
2
Deadlift (Barbell)
4
1
3-5 reps
8-12 reps
-
-
3
Leg Curl
3
8-12 reps
-
4
Seated Row (Machine)
4
8 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
12-15 reps
-
2
Deadlift (Barbell)
4
1
3-5 reps
8-12 reps
-
-
3
Leg Curl
3
8-12 reps
-
4
Seated Row (Machine)
4
8 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
20 reps
-
2
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
20-25 reps
-
4
Hammer Curl
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Bicep Curl (Cable)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Cable Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
20 reps
-
2
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
20-25 reps
-
4
Hammer Curl
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Bicep Curl (Cable)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Cable Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
20 reps
-
2
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
20-25 reps
-
4
Hammer Curl
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Bicep Curl (Cable)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Cable Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
20 reps
-
2
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
20-25 reps
-
4
Hammer Curl
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Bicep Curl (Cable)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Cable Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
20 reps
-
2
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
20-25 reps
-
4
Hammer Curl
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Bicep Curl (Cable)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Cable Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
20 reps
-
2
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
20-25 reps
-
4
Hammer Curl
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Bicep Curl (Cable)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-45 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Leg Curl
2 Sets
12-15 Reps
-
2
Leg Extension
2 Sets
15-20 Reps
-
3
Squat (Barbell)
4 Sets
4-6 Reps
-
4
Hack Squat
3 Sets
8 Reps
-
5
Calf Raise (Leg Press)
4 Sets
10-12 Reps
-
6
Bulgarian Split Squat (Dumbbell)
3 Sets
20 Reps
-
Day 5
1
Cardio
1 Set
30-45 mins
-
Day 2
1
Rear Delt Fly (Cable)
3 Sets
20 Reps
-
2
Bench Press (Barbell)
4 Sets
6-8 Reps
-
3
Decline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Lat Pulldown
3 Sets
12 Reps
-
5
Chest Fly (Machine)
3 Sets
12 Reps
-
6
Pullover (Dumbbell)
2 Sets
8-12 Reps
-
7
Cable Crunch
3 Sets
20 Reps
-
Day 3
1
Leg Press
2 Sets
12-15 Reps
-
2
Deadlift (Barbell)
4 Sets
1 Set
3-5 Reps
8-12 Reps
-
-
3
Leg Curl
3 Sets
8-12 Reps
-
4
Seated Row (Machine)
4 Sets
8 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
-
Day 4
1
Band Pull Apart
2 Sets
20 Reps
-
2
Seated Overhead Press (Dumbbell)
4 Sets
8-12 Reps
-
3
Lateral Raise (Dumbbell)
2 Sets
20-25 Reps
-
4
Hammer Curl
3 Sets
8 Reps
-
5
Skull Crusher (Barbell)
3 Sets
8 Reps
-
6
Bicep Curl (Cable)
3 Sets
12-15 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
-
8
Cable Crunch
3 Sets
20 Reps
-