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Workout Details

Duration: 12 weeks
Workouts per week: 4
Fitness level: Beginner
Equipment needed: Full Gym

Plan Details

Category: Build muscle
Videos: 10
Nutrition plan: Yes
Supplement plan: Yes
Mobile app: Yes
12 weeks of Workouts 12 weeks of Workouts icon

12 weeks of Workouts


Get ready for the education of your life. Steve Cook will teach you to lift, eat, supplement, succeed, and grow. Learn the muscle-building basics and become the Big Man on Campus!

Chest, Triceps and Abs

8-12 reps (warm-up) 3 sets, 8-12 reps (60-90 seconds rest)
3 sets, 8-12 reps (30-60 seconds rest)
4 sets, 6-10 reps (60-90 seconds rest)
30 seconds rest between supersets.
3 sets, failure
60 seconds rest between supersets.
8-12 reps (warm-up) 3 sets, 12-16 reps
8-12 reps (warm-up) 3 sets, 12-16 reps
3 sets, 12-16 reps (30 seconds rest)
4 sets, failure (no rest)
Abs Circuit
4 rounds, no rest between sets.
4 sets, failure

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Time Management and Lifestyle


Learn to successfully manage fitness, prioritize academics, and save time for fun so you can get the most from college life.

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Nutrition for Building Muscle


Proper nutrition is a crucial component of building muscle. Pack on size like a pro with the Big Man nutrition plan!

Success Stories

See What Others Have Achieved

Big Man on Campus has already changed thousands of lives. Here's what those who followed it have to say.

Mixymax15 testimonial

I am just finishing week 12 of this program and have had great results. My strength has gone through the roof and my wife keeps commenting on the changes to my shoulders, chest, and back. This is a great program and I recommend it for beginners and intermediates.

NikolajFR testimonial

I can tell you this: this program is very efficient! I am seeing some insane results after only five weeks. I started as a complete gym beginner with a very low amount of muscle. I currently lift way more than day 1 and my body is starting to look absolutely ripped. I have to thank you Steve, this workout is absolutely legit.

acasteel testimonial

Finished this program! It was awesome. I got bigger and a lot stronger. Didn't think I'd last a week, lol.

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