Program Description
This program is built to be run after the 3x version. This program builds a solid foundation for strength and hypertrophy using barbell lifts. To start, focus on proper form (easily learned on YouTube) and progressive overload. Double progression involves starting at the lower end of the rep range, increasing reps to the top, then adding weight. Small increments, like 5 lbs at a time, allow you to handle heavier loads over time. Rest, recovery, nutrition, and hydration are just as important as lifting.
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout50 minutes
- CreatedJan 14, 2025 03:39
- Last EditedFeb 18, 2025 04:44
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Overhead Press (Barbell)
3
4-8 reps
-
3
Pull-Up (Bodyweight)
3
4-15 reps
-
4
Upright Row (Barbell)
3
4-15 reps
-
5
Skull Crusher (Barbell)
3
4-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Overhead Press (Barbell)
3
4-8 reps
-
3
Pull-Up (Bodyweight)
3
4-15 reps
-
4
Upright Row (Barbell)
3
4-15 reps
-
5
Skull Crusher (Barbell)
3
4-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Overhead Press (Barbell)
3
4-8 reps
-
3
Pull-Up (Bodyweight)
3
4-15 reps
-
4
Upright Row (Barbell)
3
4-15 reps
-
5
Skull Crusher (Barbell)
3
4-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Overhead Press (Barbell)
3
4-8 reps
-
3
Pull-Up (Bodyweight)
3
4-15 reps
-
4
Upright Row (Barbell)
3
4-15 reps
-
5
Skull Crusher (Barbell)
3
4-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Overhead Press (Barbell)
3
4-8 reps
-
3
Pull-Up (Bodyweight)
3
4-15 reps
-
4
Upright Row (Barbell)
3
4-15 reps
-
5
Skull Crusher (Barbell)
3
4-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Overhead Press (Barbell)
3
4-8 reps
-
3
Pull-Up (Bodyweight)
3
4-15 reps
-
4
Upright Row (Barbell)
3
4-15 reps
-
5
Skull Crusher (Barbell)
3
4-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Overhead Press (Barbell)
3
4-8 reps
-
3
Pull-Up (Bodyweight)
3
4-15 reps
-
4
Upright Row (Barbell)
3
4-15 reps
-
5
Skull Crusher (Barbell)
3
4-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Overhead Press (Barbell)
3
4-8 reps
-
3
Pull-Up (Bodyweight)
3
4-15 reps
-
4
Upright Row (Barbell)
3
4-15 reps
-
5
Skull Crusher (Barbell)
3
4-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-15 reps
-
2
Romanian Deadlift (Dumbbell)
2
4-15 reps
-
3
Sissy Squat
3
4-15 reps
-
4
Good Morning
2
4-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-15 reps
-
2
Romanian Deadlift (Dumbbell)
2
4-15 reps
-
3
Sissy Squat
3
4-15 reps
-
4
Good Morning
2
4-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-15 reps
-
2
Romanian Deadlift (Dumbbell)
2
4-15 reps
-
3
Sissy Squat
3
4-15 reps
-
4
Good Morning
2
4-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-15 reps
-
2
Romanian Deadlift (Dumbbell)
2
4-15 reps
-
3
Sissy Squat
3
4-15 reps
-
4
Good Morning
2
4-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-15 reps
-
2
Romanian Deadlift (Dumbbell)
2
4-15 reps
-
3
Sissy Squat
3
4-15 reps
-
4
Good Morning
2
4-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-15 reps
-
2
Romanian Deadlift (Dumbbell)
2
4-15 reps
-
3
Sissy Squat
3
4-15 reps
-
4
Good Morning
2
4-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-15 reps
-
2
Romanian Deadlift (Dumbbell)
2
4-15 reps
-
3
Sissy Squat
3
4-15 reps
-
4
Good Morning
2
4-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-15 reps
-
2
Romanian Deadlift (Dumbbell)
2
4-15 reps
-
3
Sissy Squat
3
4-15 reps
-
4
Good Morning
2
4-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-8 reps
-
2
Barbell Row
4
4-8 reps
-
3
Upright Row (Barbell)
4
4-15 reps
-
4
Bench Press (Close Grip)
3
4-15 reps
-
5
Bicep Curl (Barbell)
3
4-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-8 reps
-
2
Barbell Row
4
4-8 reps
-
3
Upright Row (Barbell)
4
4-15 reps
-
4
Bench Press (Close Grip)
3
4-15 reps
-
5
Bicep Curl (Barbell)
3
4-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-8 reps
-
2
Barbell Row
4
4-8 reps
-
3
Upright Row (Barbell)
4
4-15 reps
-
4
Bench Press (Close Grip)
3
4-15 reps
-
5
Bicep Curl (Barbell)
3
4-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-8 reps
-
2
Barbell Row
4
4-8 reps
-
3
Upright Row (Barbell)
4
4-15 reps
-
4
Bench Press (Close Grip)
3
4-15 reps
-
5
Bicep Curl (Barbell)
3
4-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-8 reps
-
2
Barbell Row
4
4-8 reps
-
3
Upright Row (Barbell)
4
4-15 reps
-
4
Bench Press (Close Grip)
3
4-15 reps
-
5
Bicep Curl (Barbell)
3
4-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-8 reps
-
2
Barbell Row
4
4-8 reps
-
3
Upright Row (Barbell)
4
4-15 reps
-
4
Bench Press (Close Grip)
3
4-15 reps
-
5
Bicep Curl (Barbell)
3
4-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-8 reps
-
2
Barbell Row
4
4-8 reps
-
3
Upright Row (Barbell)
4
4-15 reps
-
4
Bench Press (Close Grip)
3
4-15 reps
-
5
Bicep Curl (Barbell)
3
4-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-8 reps
-
2
Barbell Row
4
4-8 reps
-
3
Upright Row (Barbell)
4
4-15 reps
-
4
Bench Press (Close Grip)
3
4-15 reps
-
5
Bicep Curl (Barbell)
3
4-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
4-15 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Squat (Barbell)
2
4-8 reps
-
4
Lunge (Barbell)
2
4-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
4-15 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Squat (Barbell)
2
4-8 reps
-
4
Lunge (Barbell)
2
4-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
4-15 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Squat (Barbell)
2
4-8 reps
-
4
Lunge (Barbell)
2
4-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
4-15 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Squat (Barbell)
2
4-8 reps
-
4
Lunge (Barbell)
2
4-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
4-15 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Squat (Barbell)
2
4-8 reps
-
4
Lunge (Barbell)
2
4-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
4-15 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Squat (Barbell)
2
4-8 reps
-
4
Lunge (Barbell)
2
4-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
4-15 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Squat (Barbell)
2
4-8 reps
-
4
Lunge (Barbell)
2
4-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
4-15 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Squat (Barbell)
2
4-8 reps
-
4
Lunge (Barbell)
2
4-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
4-8 Reps
-
2
Overhead Press (Barbell)3 Sets
4-8 Reps
-
3
Pull-Up (Bodyweight)3 Sets
4-15 Reps
-
4
Upright Row (Barbell)3 Sets
4-15 Reps
-
5
Skull Crusher (Barbell)3 Sets
4-15 Reps
-
Day 2
1
Squat (Barbell)3 Sets
4-15 Reps
-
2
Romanian Deadlift (Dumbbell)2 Sets
4-15 Reps
-
3
Sissy Squat3 Sets
4-15 Reps
-
4
Good Morning2 Sets
4-15 Reps
-
Day 3
1
Incline Bench Press (Barbell)4 Sets
4-8 Reps
-
2
Barbell Row4 Sets
4-8 Reps
-
3
Upright Row (Barbell)4 Sets
4-15 Reps
-
4
Bench Press (Close Grip)3 Sets
4-15 Reps
-
5
Bicep Curl (Barbell)3 Sets
4-15 Reps
-
Day 4
1
Sissy Squat2 Sets
4-15 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
4-8 Reps
-
3
Squat (Barbell)2 Sets
4-8 Reps
-
4
Lunge (Barbell)2 Sets
4-15 Reps
-