4.0
(1 rating)
Program Description
Enjoy! WEIGHT PROGRESSION- aim to add 5-10lbs every week on main compound movements (deadies, squats, OHP, bench) For isolation movements, try to add 5lbs. Once you stall, focus on form and rep quality. For movements with rep ranges, go up in weight once you can hit the upper range of reps for first two sets. Example: 3x8-12 1st set: 12 reps 2nd set: 12 reps 3rd set: 8 reps. REST- Take at least one day off between full body days and do arm day the day after day 3.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 24, 2024 03:13
- Last EditedSep 25, 2024 04:25
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Deadlift (Barbell)
2
5+ reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-16 reps
6
Cable Crunch
3
12-16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-16 reps
6
Cable Crunch
3
12-16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-16 reps
6
Cable Crunch
3
12-16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-16 reps
6
Cable Crunch
3
12-16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-16 reps
6
Cable Crunch
3
12-16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-16 reps
6
Cable Crunch
3
12-16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-16 reps
6
Cable Crunch
3
12-16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-16 reps
6
Cable Crunch
3
12-16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-16 reps
6
Cable Crunch
3
12-16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-16 reps
6
Cable Crunch
3
12-16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-16 reps
6
Cable Crunch
3
12-16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-16 reps
6
Cable Crunch
3
12-16 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3
Leg Extension
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Chest Fly (Machine)
3
8-12 reps
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3
Leg Extension
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Chest Fly (Machine)
3
8-12 reps
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3
Leg Extension
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Chest Fly (Machine)
3
8-12 reps
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3
Leg Extension
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Chest Fly (Machine)
3
8-12 reps
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3
Leg Extension
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Chest Fly (Machine)
3
8-12 reps
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3
Leg Extension
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Chest Fly (Machine)
3
8-12 reps
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3
Leg Extension
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Chest Fly (Machine)
3
8-12 reps
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3
Leg Extension
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Chest Fly (Machine)
3
8-12 reps
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3
Leg Extension
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Chest Fly (Machine)
3
8-12 reps
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3
Leg Extension
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Chest Fly (Machine)
3
8-12 reps
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3
Leg Extension
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Chest Fly (Machine)
3
8-12 reps
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3
Leg Extension
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Chest Fly (Machine)
3
8-12 reps
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
2
Overhead Press (Barbell)
3
6-8 reps
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Hamstring Curl
3
8-12 reps
6
Upright Row (Cable)
3
8-12 reps
7
Side Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
2
Overhead Press (Barbell)
3
6-8 reps
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Hamstring Curl
3
8-12 reps
6
Upright Row (Cable)
3
8-12 reps
7
Side Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
2
Overhead Press (Barbell)
3
6-8 reps
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Hamstring Curl
3
8-12 reps
6
Upright Row (Cable)
3
8-12 reps
7
Side Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
2
Overhead Press (Barbell)
3
6-8 reps
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Hamstring Curl
3
8-12 reps
6
Upright Row (Cable)
3
8-12 reps
7
Side Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
2
Overhead Press (Barbell)
3
6-8 reps
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Hamstring Curl
3
8-12 reps
6
Upright Row (Cable)
3
8-12 reps
7
Side Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
2
Overhead Press (Barbell)
3
6-8 reps
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Hamstring Curl
3
8-12 reps
6
Upright Row (Cable)
3
8-12 reps
7
Side Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
2
Overhead Press (Barbell)
3
6-8 reps
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Hamstring Curl
3
8-12 reps
6
Upright Row (Cable)
3
8-12 reps
7
Side Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
2
Overhead Press (Barbell)
3
6-8 reps
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Hamstring Curl
3
8-12 reps
6
Upright Row (Cable)
3
8-12 reps
7
Side Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
2
Overhead Press (Barbell)
3
6-8 reps
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Hamstring Curl
3
8-12 reps
6
Upright Row (Cable)
3
8-12 reps
7
Side Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
2
Overhead Press (Barbell)
3
6-8 reps
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Hamstring Curl
3
8-12 reps
6
Upright Row (Cable)
3
8-12 reps
7
Side Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
2
Overhead Press (Barbell)
3
6-8 reps
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Hamstring Curl
3
8-12 reps
6
Upright Row (Cable)
3
8-12 reps
7
Side Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5+ reps
2
Overhead Press (Barbell)
3
6-8 reps
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Hamstring Curl
3
8-12 reps
6
Upright Row (Cable)
3
8-12 reps
7
Side Plank
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher
3
12-16 reps
RPE 10
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher
3
12-16 reps
RPE 10
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher
3
12-16 reps
RPE 10
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher
3
12-16 reps
RPE 10
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher
3
12-16 reps
RPE 10
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher
3
12-16 reps
RPE 10
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher
3
12-16 reps
RPE 10
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher
3
12-16 reps
RPE 10
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher
3
12-16 reps
RPE 10
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher
3
12-16 reps
RPE 10
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher
3
12-16 reps
RPE 10
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher
3
12-16 reps
RPE 10
4
Bicep Curl (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)2 Sets
5+ Reps
2
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
3
Bent Over Row (Barbell)3 Sets
6-8 Reps
@9
4
Incline Bench Press (Barbell)3 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)3 Sets
12-16 Reps
6
Cable Crunch3 Sets
12-16 Reps
Day 2
1
Bench Press (Barbell)3 Sets
5+ Reps
2
Romanian Deadlift (Barbell)3 Sets
6-8 Reps
3
Leg Extension3 Sets
8-12 Reps
4
Seated Row (Cable)3 Sets
8-12 Reps
5
Chest Fly (Machine)3 Sets
8-12 Reps
6
Rear Delt Fly (Dumbbell)3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)3 Sets
5+ Reps
2
Overhead Press (Barbell)3 Sets
6-8 Reps
3
Chin-Up (Bodyweight)3 Sets
AMRAP
@10
4
Push Up3 Sets
AMRAP
@10
5
Hamstring Curl3 Sets
8-12 Reps
6
Upright Row (Cable)3 Sets
8-12 Reps
7
Side Plank3 Sets
AMRAP
@10
Day 4
1
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)3 Sets
8-12 Reps
@10
3
Skull Crusher3 Sets
12-16 Reps
@10
4
Bicep Curl (Cable)3 Sets
8-12 Reps
@10
5
Lateral Raise (Cable)3 Sets
8-12 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00Â /Â 5
James H.Age 41, Man
5 months ago
11 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I adapted this program to my basement gym of just a bench, barbell, and dumbbells. It worked great for me and got me into great shape! It's a great program for me because my schedule is crazy and I can't workout consistently during the week. Sometimes it's 3 days a week, and sometimes it's 5. If I missed a day, or added one, this program felt like it didn't matter, and I could just make up for it.