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Big and strong by abdo

by Mul7elwa E.

Program Description

get a big dip and pull up and get big not too much volume so you don't need a deload and u can run this after resting for 2-3 days

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 02, 2025 11:06
  • Last Edited
    Feb 02, 2025 03:42
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ON THE BOOSTCAMP APP FOR FREE
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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
Dip (Weighted)
3
5 reps
75%
2
Pin Pull Up
2
6 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
5-7 reps
RPE 9
4
Chest Supported Row (Machine)
1
4-5 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
5-6 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
5-6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
77%
2
Pin Pull Up
2
6 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
5-7 reps
RPE 9
4
Chest Supported Row (Machine)
1
4-5 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
5-6 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
5-6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
79%
2
Pin Pull Up
2
6 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
5-7 reps
RPE 9
4
Chest Supported Row (Machine)
1
4-5 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
5-6 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
5-6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4 reps
84%
2
Pin Pull Up
2
5 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
5-7 reps
RPE 9
4
Chest Supported Row (Machine)
1
4-5 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
5-6 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
5-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3 reps
88%
2
Pin Pull Up
2
5 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
5-7 reps
RPE 9
4
Chest Supported Row (Machine)
1
4-5 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
5-6 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
5-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
2 reps
90%
2
Pin Pull Up
2
5 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
5-7 reps
RPE 9
4
Chest Supported Row (Machine)
1
4-5 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
5-6 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
5-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Sumo Deadlift (Barbell)
3
6 reps
70%
3
Leg Extension
1
6-7 reps
RPE 9
4
Stiff Leg Deadlift
1
5-6 reps
RPE 8
5
Calf Raise (Leg Press)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
77%
2
Sumo Deadlift (Barbell)
3
6 reps
72%
3
Leg Extension
1
6-7 reps
RPE 9
4
Stiff Leg Deadlift
1
5-6 reps
RPE 8
5
Calf Raise (Leg Press)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
79%
2
Sumo Deadlift (Barbell)
3
6 reps
75%
3
Stiff Leg Deadlift
1
5-6 reps
RPE 8
4
Leg Extension
1
6-7 reps
RPE 9
5
Calf Raise (Leg Press)
2
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
84%
2
Sumo Deadlift (Paused)
3
4 reps
79%
3
Stiff Leg Deadlift
1
5-6 reps
RPE 8
4
Leg Extension
1
6-7 reps
RPE 9
5
Calf Raise (Leg Press)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
88%
2
Sumo Deadlift (Paused)
3
5 reps
75%
3
Stiff Leg Deadlift
1
5-6 reps
RPE 8
4
Leg Extension
1
6-7 reps
RPE 9
5
Calf Raise (Leg Press)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
90%
2
Sumo Deadlift (Paused)
3
5 reps
72%
3
Stiff Leg Deadlift
1
5-6 reps
RPE 8
4
Leg Extension
1
6-7 reps
RPE 9
5
Calf Raise (Leg Press)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
75%
2
2 Ct Paused Dips
2
5 reps
RPE 8
3
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 9
4
Seated Row (Cable)
1
4-6 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
5-6 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
5-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
77%
2
2 Ct Paused Dips
2
5 reps
RPE 8
3
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 9
4
Seated Row (Cable)
1
4-6 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
5-6 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
5-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
79%
2
2 Ct Paused Dips
2
5 reps
RPE 8
3
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 9
4
Seated Row (Cable)
1
4-6 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
5-6 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
5-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4 reps
84%
2
2 Ct Paused Dips
2
4 reps
RPE 8
3
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 9
4
Seated Row (Cable)
1
4-6 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
5-6 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
5-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3 reps
88%
2
2 Ct Paused Dips
2
4 reps
RPE 8
3
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 9
4
Seated Row (Cable)
1
4-6 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
5-6 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
5-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
2 reps
90%
2
2 Ct Paused Dips
2
4 reps
RPE 8
3
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 9
4
Seated Row (Cable)
1
4-6 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
5-6 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
5-6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
80%
2
High Bar Squat (Barbell)
2
5 reps
70%
3
Leg Extension
1
4-6 reps
RPE 9
4
Calf Raise (Leg Press)
2
4-6 reps
RPE 9
5
Lying Leg Curl
2
4-6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
83%
2
High Bar Squat (Barbell)
2
5 reps
72%
3
Leg Extension
1
4-6 reps
RPE 9
4
Calf Raise (Leg Press)
2
4-6 reps
RPE 9
5
Lying Leg Curl
2
4-6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
86%
2
High Bar Squat (Barbell)
2
5 reps
75%
3
Leg Extension
1
4-6 reps
RPE 9
4
Calf Raise (Leg Press)
2
4-6 reps
RPE 9
5
Lying Leg Curl
2
4-6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3 reps
88%
2
Speed Squat
2
5 reps
70%
3
Leg Extension
1
4-6 reps
RPE 9
4
Calf Raise (Leg Press)
2
4-6 reps
RPE 9
5
Lying Leg Curl
2
4-6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
2 reps
90%
2
Speed Squat
2
5 reps
72%
3
Leg Extension
1
4-6 reps
RPE 9
4
Calf Raise (Leg Press)
2
4-6 reps
RPE 9
5
Lying Leg Curl
2
4-6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
2 reps
93%
2
Speed Squat
2
5 reps
70%
3
Leg Extension
1
4-6 reps
RPE 9
4
Calf Raise (Leg Press)
2
4-6 reps
RPE 9
5
Lying Leg Curl
2
4-6 reps
RPE 9
Week 1
1 / 6 Weeks
Day 4
1
Sumo Deadlift (Barbell)
3 Sets
4 Reps
80%
2
High Bar Squat (Barbell)
2 Sets
5 Reps
70%
3
Leg Extension
1 Set
4-6 Reps
@9
4
Calf Raise (Leg Press)
2 Sets
4-6 Reps
@9
5
Lying Leg Curl
2 Sets
4-6 Reps
@9
Day 1
1
Dip (Weighted)
3 Sets
5 Reps
75%
2
Pin Pull Up
2 Sets
6 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
5-7 Reps
@9
4
Chest Supported Row (Machine)
1 Set
4-5 Reps
@9
5
Preacher Curl (Dumbbell)
2 Sets
5-6 Reps
@9
6
Single Arm Tricep Extension (Cable)
2 Sets
5-6 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Sumo Deadlift (Barbell)
3 Sets
6 Reps
70%
3
Leg Extension
1 Set
6-7 Reps
@9
4
Stiff Leg Deadlift
1 Set
5-6 Reps
@8
5
Calf Raise (Leg Press)
1 Set
4-6 Reps
@9
Day 3
1
Pull-Up (Weighted)
3 Sets
5 Reps
75%
2
2 Ct Paused Dips
2 Sets
5 Reps
@8
3
Incline Bench Press (Smith Machine)
1 Set
4-6 Reps
@9
4
Seated Row (Cable)
1 Set
4-6 Reps
@9
5
Preacher Curl (Dumbbell)
2 Sets
5-6 Reps
@9
6
Single Arm Tricep Extension (Cable)
2 Sets
5-6 Reps
@9