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Manny’s garage gym

by Manuel R.
1 athletes joined

Program Description

Perfect for those with a minimal garage gym. The goal is to get strong and make good gains.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 29, 2025 05:06
  • Last Edited
    Feb 02, 2025 09:11
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4.8 Stars with 10, 000+ Ratings
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
Barbell Row
4
5 reps
-
2
Behind-the-Neck Push Press
1
1
1
1
8 reps
10 reps
12 reps
14 reps
-
-
-
-
3
Upright Row (Barbell)
4
10 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Behind-the-Neck Push Press
1
1
1
1
8 reps
10 reps
12 reps
14 reps
-
-
-
-
3
Upright Row (Barbell)
4
10 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Behind-the-Neck Push Press
1
1
1
1
8 reps
10 reps
12 reps
14 reps
-
-
-
-
3
Upright Row (Barbell)
4
10 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Behind-the-Neck Push Press
1
1
1
1
8 reps
10 reps
12 reps
14 reps
-
-
-
-
3
Upright Row (Barbell)
4
10 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Behind-the-Neck Push Press
1
1
1
1
8 reps
10 reps
12 reps
14 reps
-
-
-
-
3
Upright Row (Barbell)
4
10 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Behind-the-Neck Push Press
1
1
1
1
8 reps
10 reps
12 reps
14 reps
-
-
-
-
3
Upright Row (Barbell)
4
10 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Behind-the-Neck Push Press
1
1
1
1
8 reps
10 reps
12 reps
14 reps
-
-
-
-
3
Upright Row (Barbell)
4
10 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Behind-the-Neck Push Press
1
1
1
1
8 reps
10 reps
12 reps
14 reps
-
-
-
-
3
Upright Row (Barbell)
4
10 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Behind-the-Neck Push Press
1
1
1
1
8 reps
10 reps
12 reps
14 reps
-
-
-
-
3
Upright Row (Barbell)
4
10 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Behind-the-Neck Push Press
1
1
1
1
8 reps
10 reps
12 reps
14 reps
-
-
-
-
3
Upright Row (Barbell)
4
10 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Behind-the-Neck Push Press
1
1
1
1
8 reps
10 reps
12 reps
14 reps
-
-
-
-
3
Upright Row (Barbell)
4
10 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Behind-the-Neck Push Press
1
1
1
1
8 reps
10 reps
12 reps
14 reps
-
-
-
-
3
Upright Row (Barbell)
4
10 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
-
2
Front Squat (Barbell)
5
6 reps
-
3
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
-
2
Front Squat (Barbell)
5
6 reps
-
3
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
-
2
Front Squat (Barbell)
5
6 reps
-
3
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
-
2
Front Squat (Barbell)
5
6 reps
-
3
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
-
2
Front Squat (Barbell)
5
6 reps
-
3
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
-
2
Front Squat (Barbell)
5
6 reps
-
3
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
-
2
Front Squat (Barbell)
5
6 reps
-
3
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
-
2
Front Squat (Barbell)
5
6 reps
-
3
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
-
2
Front Squat (Barbell)
5
6 reps
-
3
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
-
2
Front Squat (Barbell)
5
6 reps
-
3
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
-
2
Front Squat (Barbell)
5
6 reps
-
3
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
-
2
Front Squat (Barbell)
5
6 reps
-
3
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3
6 reps
8 reps
10 reps
-
-
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Lat Pulldown
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3
6 reps
8 reps
10 reps
-
-
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Lat Pulldown
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3
6 reps
8 reps
10 reps
-
-
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Lat Pulldown
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3
6 reps
8 reps
10 reps
-
-
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Lat Pulldown
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3
6 reps
8 reps
10 reps
-
-
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Lat Pulldown
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3
6 reps
8 reps
10 reps
-
-
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Lat Pulldown
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3
6 reps
8 reps
10 reps
-
-
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Lat Pulldown
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3
6 reps
8 reps
10 reps
-
-
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Lat Pulldown
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3
6 reps
8 reps
10 reps
-
-
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Lat Pulldown
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3
6 reps
8 reps
10 reps
-
-
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Lat Pulldown
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3
6 reps
8 reps
10 reps
-
-
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Lat Pulldown
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3
6 reps
8 reps
10 reps
-
-
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Lat Pulldown
5
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Goblet Squat
4
12 reps
-
4
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Goblet Squat
4
12 reps
-
4
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Goblet Squat
4
12 reps
-
4
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Goblet Squat
4
12 reps
-
4
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Goblet Squat
4
12 reps
-
4
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Goblet Squat
4
12 reps
-
4
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Goblet Squat
4
12 reps
-
4
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Goblet Squat
4
12 reps
-
4
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Goblet Squat
4
12 reps
-
4
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Goblet Squat
4
12 reps
-
4
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Goblet Squat
4
12 reps
-
4
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Goblet Squat
4
12 reps
-
4
Plank
1
-
Week 1
1 / 12 Weeks
Day 1
1
Barbell Row
4 Sets
5 Reps
-
2
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
14 Reps
-
-
-
-
3
Upright Row (Barbell)
4 Sets
10 Reps
-
4
Skull Crusher (Barbell)
3 Sets
12 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
5 Sets
10 Reps
-
2
Front Squat (Barbell)
5 Sets
6 Reps
-
3
Plank
1 Set
-
Day 3
1
Bench Press (Barbell)
2 Sets
1 Set
3 Sets
6 Reps
8 Reps
10 Reps
-
-
-
2
Bicep Curl (Barbell)
4 Sets
10 Reps
-
3
Overhead Press (Barbell)
4 Sets
6 Reps
-
4
Lat Pulldown
5 Sets
12 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
3
Goblet Squat
4 Sets
12 Reps
-
4
Plank
1 Set
-