Program Description
Great program for modest full-body gains to pair with cardio training. This is my go-to strength training to be paired with martial arts practice
Program Overview
- LevelNovice, Intermediate
- GoalAthletics, Bodybuilding
- EquipmentGarage Gym
- Program Length10 weeks
- Time Per Workout60 minutes
- CreatedFeb 01, 2025 02:13
- Last EditedFeb 03, 2025 01:34
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Sumo Deadlift (Barbell)
3
-
2A
Underhand Lat Pulldown
3
-
2B
Squat (Barbell)
3
-
3A
Barbell Row
3
-
3B
Seated Shoulder Press (Dumbbell)
3
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
4C
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Sumo Deadlift (Barbell)
3
-
2A
Underhand Lat Pulldown
3
-
2B
Squat (Barbell)
3
-
3A
Barbell Row
3
-
3B
Seated Shoulder Press (Dumbbell)
3
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
4C
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Sumo Deadlift (Barbell)
3
-
2A
Underhand Lat Pulldown
3
-
2B
Squat (Barbell)
3
-
3A
Barbell Row
3
-
3B
Seated Shoulder Press (Dumbbell)
3
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
4C
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Sumo Deadlift (Barbell)
3
-
2A
Underhand Lat Pulldown
3
-
2B
Squat (Barbell)
3
-
3A
Barbell Row
3
-
3B
Seated Shoulder Press (Dumbbell)
3
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
4C
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Sumo Deadlift (Barbell)
3
-
2A
Underhand Lat Pulldown
3
-
2B
Squat (Barbell)
3
-
3A
Barbell Row
3
-
3B
Seated Shoulder Press (Dumbbell)
3
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
4C
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Sumo Deadlift (Barbell)
3
-
2A
Underhand Lat Pulldown
3
-
2B
Squat (Barbell)
3
-
3A
Barbell Row
3
-
3B
Seated Shoulder Press (Dumbbell)
3
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
4C
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Sumo Deadlift (Barbell)
3
-
2A
Underhand Lat Pulldown
3
-
2B
Squat (Barbell)
3
-
3A
Barbell Row
3
-
3B
Seated Shoulder Press (Dumbbell)
3
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
4C
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Sumo Deadlift (Barbell)
3
-
2A
Underhand Lat Pulldown
3
-
2B
Squat (Barbell)
3
-
3A
Barbell Row
3
-
3B
Seated Shoulder Press (Dumbbell)
3
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
4C
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Sumo Deadlift (Barbell)
3
-
2A
Underhand Lat Pulldown
3
-
2B
Squat (Barbell)
3
-
3A
Barbell Row
3
-
3B
Seated Shoulder Press (Dumbbell)
3
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
4C
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Sumo Deadlift (Barbell)
3
-
2A
Underhand Lat Pulldown
3
-
2B
Squat (Barbell)
3
-
3A
Barbell Row
3
-
3B
Seated Shoulder Press (Dumbbell)
3
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
4C
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Romanian Deadlift (Dumbbell)
3
-
2A
Barbell Row
3
-
2B
Cossack Squat
3
-
3A
Military Press (Barbell)
3
-
3B
Lat Pulldown
3
-
4A
Reverse Nordic Curl
3
-
4B
Narrow Push Up
3
-
4C
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Romanian Deadlift (Dumbbell)
3
-
2A
Barbell Row
3
-
2B
Cossack Squat
3
-
3A
Military Press (Barbell)
3
-
3B
Lat Pulldown
3
-
4A
Reverse Nordic Curl
3
-
4B
Narrow Push Up
3
-
4C
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Romanian Deadlift (Dumbbell)
3
-
2A
Barbell Row
3
-
2B
Cossack Squat
3
-
3A
Military Press (Barbell)
3
-
3B
Lat Pulldown
3
-
4A
Reverse Nordic Curl
3
-
4B
Narrow Push Up
3
-
4C
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Romanian Deadlift (Dumbbell)
3
-
2A
Barbell Row
3
-
2B
Cossack Squat
3
-
3A
Military Press (Barbell)
3
-
3B
Lat Pulldown
3
-
4A
Reverse Nordic Curl
3
-
4B
Narrow Push Up
3
-
4C
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Romanian Deadlift (Dumbbell)
3
-
2A
Barbell Row
3
-
2B
Cossack Squat
3
-
3A
Military Press (Barbell)
3
-
3B
Lat Pulldown
3
-
4A
Reverse Nordic Curl
3
-
4B
Narrow Push Up
3
-
4C
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Romanian Deadlift (Dumbbell)
3
-
2A
Barbell Row
3
-
2B
Cossack Squat
3
-
3A
Military Press (Barbell)
3
-
3B
Lat Pulldown
3
-
4A
Reverse Nordic Curl
3
-
4B
Narrow Push Up
3
-
4C
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Romanian Deadlift (Dumbbell)
3
-
2A
Barbell Row
3
-
2B
Cossack Squat
3
-
3A
Military Press (Barbell)
3
-
3B
Lat Pulldown
3
-
4A
Reverse Nordic Curl
3
-
4B
Narrow Push Up
3
-
4C
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Romanian Deadlift (Dumbbell)
3
-
2A
Barbell Row
3
-
2B
Cossack Squat
3
-
3A
Military Press (Barbell)
3
-
3B
Lat Pulldown
3
-
4A
Reverse Nordic Curl
3
-
4B
Narrow Push Up
3
-
4C
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Romanian Deadlift (Dumbbell)
3
-
2A
Barbell Row
3
-
2B
Cossack Squat
3
-
3A
Military Press (Barbell)
3
-
3B
Lat Pulldown
3
-
4A
Reverse Nordic Curl
3
-
4B
Narrow Push Up
3
-
4C
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Romanian Deadlift (Dumbbell)
3
-
2A
Barbell Row
3
-
2B
Cossack Squat
3
-
3A
Military Press (Barbell)
3
-
3B
Lat Pulldown
3
-
4A
Reverse Nordic Curl
3
-
4B
Narrow Push Up
3
-
4C
Pull-Up (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
-
1B
Dumbbell Row
3
-
2A
Upright Row (Dumbbell)
3
-
2B
Squat (Barbell)
3
-
3A
Lateral Raise (Dumbbell)
3
-
3B
Romanian Deadlift (Barbell)
3
-
4A
Tricep Extension (Cable)
3
-
4B
Reverse Nordic Curl
3
-
4C
Incline Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
-
1B
Dumbbell Row
3
-
2A
Upright Row (Dumbbell)
3
-
2B
Squat (Barbell)
3
-
3A
Lateral Raise (Dumbbell)
3
-
3B
Romanian Deadlift (Barbell)
3
-
4A
Tricep Extension (Cable)
3
-
4B
Reverse Nordic Curl
3
-
4C
Incline Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
-
1B
Dumbbell Row
3
-
2A
Upright Row (Dumbbell)
3
-
2B
Squat (Barbell)
3
-
3A
Lateral Raise (Dumbbell)
3
-
3B
Romanian Deadlift (Barbell)
3
-
4A
Tricep Extension (Cable)
3
-
4B
Reverse Nordic Curl
3
-
4C
Incline Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
-
1B
Dumbbell Row
3
-
2A
Upright Row (Dumbbell)
3
-
2B
Squat (Barbell)
3
-
3A
Lateral Raise (Dumbbell)
3
-
3B
Romanian Deadlift (Barbell)
3
-
4A
Tricep Extension (Cable)
3
-
4B
Reverse Nordic Curl
3
-
4C
Incline Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
-
1B
Dumbbell Row
3
-
2A
Upright Row (Dumbbell)
3
-
2B
Squat (Barbell)
3
-
3A
Lateral Raise (Dumbbell)
3
-
3B
Romanian Deadlift (Barbell)
3
-
4A
Tricep Extension (Cable)
3
-
4B
Reverse Nordic Curl
3
-
4C
Incline Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
-
1B
Dumbbell Row
3
-
2A
Upright Row (Dumbbell)
3
-
2B
Squat (Barbell)
3
-
3A
Lateral Raise (Dumbbell)
3
-
3B
Romanian Deadlift (Barbell)
3
-
4A
Tricep Extension (Cable)
3
-
4B
Reverse Nordic Curl
3
-
4C
Incline Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
-
1B
Dumbbell Row
3
-
2A
Upright Row (Dumbbell)
3
-
2B
Squat (Barbell)
3
-
3A
Lateral Raise (Dumbbell)
3
-
3B
Romanian Deadlift (Barbell)
3
-
4A
Tricep Extension (Cable)
3
-
4B
Reverse Nordic Curl
3
-
4C
Incline Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
-
1B
Dumbbell Row
3
-
2A
Upright Row (Dumbbell)
3
-
2B
Squat (Barbell)
3
-
3A
Lateral Raise (Dumbbell)
3
-
3B
Romanian Deadlift (Barbell)
3
-
4A
Tricep Extension (Cable)
3
-
4B
Reverse Nordic Curl
3
-
4C
Incline Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
-
1B
Dumbbell Row
3
-
2A
Upright Row (Dumbbell)
3
-
2B
Squat (Barbell)
3
-
3A
Lateral Raise (Dumbbell)
3
-
3B
Romanian Deadlift (Barbell)
3
-
4A
Tricep Extension (Cable)
3
-
4B
Reverse Nordic Curl
3
-
4C
Incline Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
-
1B
Dumbbell Row
3
-
2A
Upright Row (Dumbbell)
3
-
2B
Squat (Barbell)
3
-
3A
Lateral Raise (Dumbbell)
3
-
3B
Romanian Deadlift (Barbell)
3
-
4A
Tricep Extension (Cable)
3
-
4B
Reverse Nordic Curl
3
-
4C
Incline Curl (Dumbbell)
3
-
Week 1
1 / 10 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)3 Sets
-
1B
Sumo Deadlift (Barbell)3 Sets
-
2A
Underhand Lat Pulldown3 Sets
-
2B
Squat (Barbell)3 Sets
-
3A
Barbell Row3 Sets
-
3B
Seated Shoulder Press (Dumbbell)3 Sets
-
4A
Overhead Tricep Extension (Cable)3 Sets
-
4B
Incline Curl (Dumbbell)3 Sets
-
4C
Lateral Raise (Dumbbell)3 Sets
-
Day 2
1A
Bench Press (Barbell)3 Sets
-
1B
Romanian Deadlift (Dumbbell)3 Sets
-
2A
Barbell Row3 Sets
-
2B
Cossack Squat3 Sets
-
3A
Military Press (Barbell)3 Sets
-
3B
Lat Pulldown3 Sets
-
4A
Reverse Nordic Curl3 Sets
-
4B
Narrow Push Up3 Sets
-
4C
Pull-Up (Bodyweight)3 Sets
-
Day 3
1A
Bench Press (Close Grip)3 Sets
-
1B
Dumbbell Row3 Sets
-
2A
Upright Row (Dumbbell)3 Sets
-
2B
Squat (Barbell)3 Sets
-
3A
Lateral Raise (Dumbbell)3 Sets
-
3B
Romanian Deadlift (Barbell)3 Sets
-
4A
Tricep Extension (Cable)3 Sets
-
4B
Reverse Nordic Curl3 Sets
-
4C
Incline Curl (Dumbbell)3 Sets
-