logo
BoostcampPNG

GET BIG 3 (1)

by Lucas O.
5 athletes joined

Program Description

Get BIG

Program Overview

  • Level
    Novice, Advanced, Intermediate, Beginner
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    130 minutes
  • Created
    Jul 19, 2024 05:39
  • Last Edited
    Oct 26, 2024 06:07
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
1
Seated Hamstring Curl
3
10-15 reps
-
2
Belt Squat
3
6-12 reps
-
3
Leg Press Calf Raise
3
12-20 reps
-
4
Back Extension
3
8-12 reps
-
5A
Power Shrug
3
8-12 reps
-
5B
Hanging Knee Raise
3
AMRAP
-
6A
Leg Extension
3
10-15 reps
-
6B
Sissy Squat
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
-
2
Belt Squat
3
6-12 reps
-
3
Leg Press Calf Raise
3
12-20 reps
-
4
Back Extension
3
8-12 reps
-
5A
Power Shrug
3
8-12 reps
-
5B
Hanging Knee Raise
3
AMRAP
-
6A
Leg Extension
3
10-15 reps
-
6B
Sissy Squat
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
-
2
Belt Squat
3
6-12 reps
-
3
Leg Press Calf Raise
3
12-20 reps
-
4
Back Extension
3
8-12 reps
-
5A
Power Shrug
3
8-12 reps
-
5B
Hanging Knee Raise
3
AMRAP
-
6A
Leg Extension
3
10-15 reps
-
6B
Sissy Squat
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
-
2
Belt Squat
3
6-12 reps
-
3
Leg Press Calf Raise
3
12-20 reps
-
4
Back Extension
3
8-12 reps
-
5A
Power Shrug
3
8-12 reps
-
5B
Hanging Knee Raise
3
AMRAP
-
6A
Leg Extension
3
10-15 reps
-
6B
Sissy Squat
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
-
2
Belt Squat
3
6-12 reps
-
3
Leg Press Calf Raise
3
12-20 reps
-
4
Back Extension
3
8-12 reps
-
5A
Power Shrug
3
8-12 reps
-
5B
Hanging Knee Raise
3
AMRAP
-
6A
Leg Extension
3
10-15 reps
-
6B
Sissy Squat
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
NG Pull Up
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
AMRAP
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6A
Pec Deck (Machine)
2
10-15 reps
-
6B
Reverse Pec Deck
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
NG Pull Up
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
AMRAP
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6A
Pec Deck (Machine)
2
10-15 reps
-
6B
Reverse Pec Deck
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
NG Pull Up
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
AMRAP
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6A
Pec Deck (Machine)
2
10-15 reps
-
6B
Reverse Pec Deck
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
NG Pull Up
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
AMRAP
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6A
Pec Deck (Machine)
2
10-15 reps
-
6B
Reverse Pec Deck
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
NG Pull Up
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
AMRAP
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6A
Pec Deck (Machine)
2
10-15 reps
-
6B
Reverse Pec Deck
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8-12 reps
-
2A
Preacher Curl Machine
3
10-15 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
10-15 reps
-
3B
Vertical Overhead Rope Extension
3
10-15 reps
-
4A
Lu Raise
3
10-15 reps
-
4B
Wrist Curl Dumbbell
3
-
5
Reverse Cable Fly
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8-12 reps
-
2A
Preacher Curl Machine
3
10-15 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
10-15 reps
-
3B
Vertical Overhead Rope Extension
3
10-15 reps
-
4A
Lu Raise
3
10-15 reps
-
4B
Wrist Curl Dumbbell
3
-
5
Reverse Cable Fly
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8-12 reps
-
2A
Preacher Curl Machine
3
10-15 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
10-15 reps
-
3B
Vertical Overhead Rope Extension
3
10-15 reps
-
4A
Lu Raise
3
10-15 reps
-
4B
Wrist Curl Dumbbell
3
-
5
Reverse Cable Fly
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8-12 reps
-
2A
Preacher Curl Machine
3
10-15 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
10-15 reps
-
3B
Vertical Overhead Rope Extension
3
10-15 reps
-
4A
Lu Raise
3
10-15 reps
-
4B
Wrist Curl Dumbbell
3
-
5
Reverse Cable Fly
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8-12 reps
-
2A
Preacher Curl Machine
3
10-15 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
10-15 reps
-
3B
Vertical Overhead Rope Extension
3
10-15 reps
-
4A
Lu Raise
3
10-15 reps
-
4B
Wrist Curl Dumbbell
3
-
5
Reverse Cable Fly
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Seal Row
3
8-12 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
-
5
Chest Fly (Cable)
3
10-15 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
7
Lateral Raise (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Seal Row
3
8-12 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
-
5
Chest Fly (Cable)
3
10-15 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
7
Lateral Raise (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Seal Row
3
8-12 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
-
5
Chest Fly (Cable)
3
10-15 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
7
Lateral Raise (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Seal Row
3
8-12 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
-
5
Chest Fly (Cable)
3
10-15 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
7
Lateral Raise (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Seal Row
3
8-12 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
-
5
Chest Fly (Cable)
3
10-15 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
7
Lateral Raise (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Snatch Grip Power Shrug
3
10-15 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
One Leg Calf Raise Leg Press
3
12-20 reps
-
5
Leg Extension
3
10-15 reps
-
6A
Hip Adductor (Machine)
3
10-15 reps
-
6B
Hip Abductor (Machine)
3
10-15 reps
-
7
Side Crunch (Cable)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Snatch Grip Power Shrug
3
10-15 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
One Leg Calf Raise Leg Press
3
12-20 reps
-
5
Leg Extension
3
10-15 reps
-
6A
Hip Adductor (Machine)
3
10-15 reps
-
6B
Hip Abductor (Machine)
3
10-15 reps
-
7
Side Crunch (Cable)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Snatch Grip Power Shrug
3
10-15 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
One Leg Calf Raise Leg Press
3
12-20 reps
-
5
Leg Extension
3
10-15 reps
-
6A
Hip Adductor (Machine)
3
10-15 reps
-
6B
Hip Abductor (Machine)
3
10-15 reps
-
7
Side Crunch (Cable)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Snatch Grip Power Shrug
3
10-15 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
One Leg Calf Raise Leg Press
3
12-20 reps
-
5
Leg Extension
3
10-15 reps
-
6A
Hip Adductor (Machine)
3
10-15 reps
-
6B
Hip Abductor (Machine)
3
10-15 reps
-
7
Side Crunch (Cable)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Snatch Grip Power Shrug
3
10-15 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
One Leg Calf Raise Leg Press
3
12-20 reps
-
5
Leg Extension
3
10-15 reps
-
6A
Hip Adductor (Machine)
3
10-15 reps
-
6B
Hip Abductor (Machine)
3
10-15 reps
-
7
Side Crunch (Cable)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
-
2A
Fat Gripz Hammer Curl
3
10-15 reps
-
2B
Skiers
3
12-20 reps
-
3A
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3B
Bayesian Curl
2
10-15 reps
-
4
JM Press
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6A
Overhead Triceps Extension Rope
3
8-12 reps
-
6B
Cuff Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
-
2A
Fat Gripz Hammer Curl
3
10-15 reps
-
2B
Skiers
3
12-20 reps
-
3A
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3B
Bayesian Curl
2
10-15 reps
-
4
JM Press
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6A
Overhead Triceps Extension Rope
3
8-12 reps
-
6B
Cuff Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
-
2A
Fat Gripz Hammer Curl
3
10-15 reps
-
2B
Skiers
3
12-20 reps
-
3A
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3B
Bayesian Curl
2
10-15 reps
-
4
JM Press
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6A
Overhead Triceps Extension Rope
3
8-12 reps
-
6B
Cuff Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
-
2A
Fat Gripz Hammer Curl
3
10-15 reps
-
2B
Skiers
3
12-20 reps
-
3A
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3B
Bayesian Curl
2
10-15 reps
-
4
JM Press
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6A
Overhead Triceps Extension Rope
3
8-12 reps
-
6B
Cuff Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
-
2A
Fat Gripz Hammer Curl
3
10-15 reps
-
2B
Skiers
3
12-20 reps
-
3A
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3B
Bayesian Curl
2
10-15 reps
-
4
JM Press
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6A
Overhead Triceps Extension Rope
3
8-12 reps
-
6B
Cuff Raise
3
10-15 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Seated Hamstring Curl
3 Sets
10-15 Reps
-
2
Belt Squat
3 Sets
6-12 Reps
-
3
Leg Press Calf Raise
3 Sets
12-20 Reps
-
4
Back Extension
3 Sets
8-12 Reps
-
5A
Power Shrug
3 Sets
8-12 Reps
-
5B
Hanging Knee Raise
3 Sets
AMRAP
-
6A
Leg Extension
3 Sets
10-15 Reps
-
6B
Sissy Squat
3 Sets
AMRAP
-
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
NG Pull Up
3 Sets
6-10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
AMRAP
-
4
Pullover (Dumbbell)
3 Sets
10-15 Reps
-
5
Seated Row (Cable)
3 Sets
10-15 Reps
-
6A
Pec Deck (Machine)
2 Sets
10-15 Reps
-
6B
Reverse Pec Deck
2 Sets
10-15 Reps
-
Day 3
1
AD Press
3 Sets
8-12 Reps
-
2A
Preacher Curl Machine
3 Sets
10-15 Reps
-
2B
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
3A
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
-
3B
Vertical Overhead Rope Extension
3 Sets
10-15 Reps
-
4A
Lu Raise
3 Sets
10-15 Reps
-
4B
Wrist Curl Dumbbell
3 Sets
-
5
Reverse Cable Fly
3 Sets
10-15 Reps
-
6
Decline Crunch (Weighted)
3 Sets
AMRAP
-
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
-
2
Seal Row
3 Sets
8-12 Reps
-
3
Dip (Weighted)
3 Sets
8-12 Reps
-
4
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
-
5
Chest Fly (Cable)
3 Sets
10-15 Reps
-
6
Upright Row (Barbell)
3 Sets
10-15 Reps
-
7
Lateral Raise (Machine)
3 Sets
10-15 Reps
-
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
-
2
Snatch Grip Power Shrug
3 Sets
10-15 Reps
-
3
Leg Press (45 Degrees)
3 Sets
10-15 Reps
-
4
One Leg Calf Raise Leg Press
3 Sets
12-20 Reps
-
5
Leg Extension
3 Sets
10-15 Reps
-
6A
Hip Adductor (Machine)
3 Sets
10-15 Reps
-
6B
Hip Abductor (Machine)
3 Sets
10-15 Reps
-
7
Side Crunch (Cable)
3 Sets
AMRAP
-
Day 6
1
Chin-Up (Weighted)
3 Sets
6-10 Reps
-
2A
Fat Gripz Hammer Curl
3 Sets
10-15 Reps
-
2B
Skiers
3 Sets
12-20 Reps
-
3A
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
-
3B
Bayesian Curl
2 Sets
10-15 Reps
-
4
JM Press
3 Sets
8-12 Reps
-
5
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
-
6A
Overhead Triceps Extension Rope
3 Sets
8-12 Reps
-
6B
Cuff Raise
3 Sets
10-15 Reps
-