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BoostcampPNG

Bigga Workout

by LSD
1 athletes joined

Program Description

Focused on shoulders and chest

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 23, 2024 10:36
  • Last Edited
    Jan 22, 2025 09:26
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Wrist Curls (Cable)
3
8-12 reps
-
3
Lying Leg Raise
3
8-12 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Wrist Curls (Cable)
3
8-12 reps
-
3
Lying Leg Raise
3
8-12 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Wrist Curls (Cable)
3
8-12 reps
-
3
Lying Leg Raise
3
8-12 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Wrist Curls (Cable)
3
8-12 reps
-
3
Lying Leg Raise
3
8-12 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Wrist Curls (Cable)
3
8-12 reps
-
3
Lying Leg Raise
3
8-12 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Wrist Curls (Cable)
3
8-12 reps
-
3
Lying Leg Raise
3
8-12 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Wrist Curls (Cable)
3
8-12 reps
-
3
Lying Leg Raise
3
8-12 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Wrist Curls (Cable)
3
8-12 reps
-
3
Lying Leg Raise
3
8-12 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Wrist Curls (Cable)
3
8-12 reps
-
3
Lying Leg Raise
3
8-12 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Wrist Curls (Cable)
3
8-12 reps
-
3
Lying Leg Raise
3
8-12 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Wrist Curls (Cable)
3
8-12 reps
-
3
Lying Leg Raise
3
8-12 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Wrist Curls (Cable)
3
8-12 reps
-
3
Lying Leg Raise
3
8-12 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
3
6-10 reps
-
6
Chest Fly (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
3
6-10 reps
-
6
Chest Fly (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
3
6-10 reps
-
6
Chest Fly (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
3
6-10 reps
-
6
Chest Fly (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
3
6-10 reps
-
6
Chest Fly (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
3
6-10 reps
-
6
Chest Fly (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
3
6-10 reps
-
6
Chest Fly (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
3
6-10 reps
-
6
Chest Fly (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
3
6-10 reps
-
6
Chest Fly (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
3
6-10 reps
-
6
Chest Fly (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
3
6-10 reps
-
6
Chest Fly (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
3
6-10 reps
-
6
Chest Fly (Machine)
2
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Cable Crunch
3 Sets
8-12 Reps
-
2
Wrist Curls (Cable)
3 Sets
8-12 Reps
-
3
Lying Leg Raise
3 Sets
8-12 Reps
-
4
Reverse Wrist Curl (Dumbbell)
3 Sets
8-12 Reps
-
5
Standing Calf Raise
4 Sets
8-12 Reps
-
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
3
Dip (Weighted)
3 Sets
6-10 Reps
-
4
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
-
5
Seated Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
-
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Bench Press (Barbell)
2 Sets
6-10 Reps
-
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
4
Tricep Extension (Cable)
2 Sets
8-12 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
6-10 Reps
-
6
Chest Fly (Machine)
2 Sets
8-12 Reps
-