Program Description
Strength base to build from. Exercises rotate between strength, hypertrophy, and endurance foci, and primary leg exercises alternate between deadlift and squat. This results in a two-week alternation between strength variations of squat and deadlift; this is intentional. Strength lift (6x3-6) antagonists should have 90 seconds rest between them, and 3 minutes between supersets. Hypertrophy lift (3x8-12) antagonists should have 60 seconds rest between them, and 2 minutes rest between supersets. Endurance lift (AMRAP) antagonists should not have any rest between them.
Program Overview
- LevelNovice
- GoalMuscle & Sculpting
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout90 minutes
- CreatedMar 12, 2024 04:06
- Last EditedDec 15, 2024 12:07
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
6
3-6 reps
85%
1B
Pendlay Row
6
3-6 reps
85%
2A
Decline Crunch (Weighted)
6
3-6 reps
85%
2B
Russian Twist (Dumbbell)
6
3-6 reps
85%
2C
Good Morning
6
3-6 reps
85%
3A
Arnold Press
3
8-12 reps
65%
3B
Shrug (Dumbbell)
3
8-12 reps
65%
4A
Leg Press
1
AMRAP
40%
4B
Leg Curl
1
AMRAP
40%
5
Run
1
30 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
6
3-6 reps
85%
1B
Pendlay Row
6
3-6 reps
85%
2A
Decline Crunch (Weighted)
6
3-6 reps
85%
2B
Russian Twist (Dumbbell)
6
3-6 reps
85%
2C
Good Morning
6
3-6 reps
85%
3A
Arnold Press
3
8-12 reps
65%
3B
Shrug (Dumbbell)
3
8-12 reps
65%
4A
Leg Press
1
AMRAP
40%
4B
Leg Curl
1
AMRAP
40%
5
Run
1
30 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
6
3-6 reps
85%
1B
Pendlay Row
6
3-6 reps
85%
2A
Decline Crunch (Weighted)
6
3-6 reps
85%
2B
Russian Twist (Dumbbell)
6
3-6 reps
85%
2C
Good Morning
6
3-6 reps
85%
3A
Arnold Press
3
8-12 reps
65%
3B
Shrug (Dumbbell)
3
8-12 reps
65%
4A
Leg Press
1
AMRAP
40%
4B
Leg Curl
1
AMRAP
40%
5
Run
1
30 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
6
3-6 reps
85%
1B
Pendlay Row
6
3-6 reps
85%
2A
Decline Crunch (Weighted)
6
3-6 reps
85%
2B
Russian Twist (Dumbbell)
6
3-6 reps
85%
2C
Good Morning
6
3-6 reps
85%
3A
Arnold Press
3
8-12 reps
65%
3B
Shrug (Dumbbell)
3
8-12 reps
65%
4A
Leg Press
1
AMRAP
40%
4B
Leg Curl
1
AMRAP
40%
5
Run
1
30 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
6
3-6 reps
85%
1B
Pendlay Row
6
3-6 reps
85%
2A
Decline Crunch (Weighted)
6
3-6 reps
85%
2B
Russian Twist (Dumbbell)
6
3-6 reps
85%
2C
Good Morning
6
3-6 reps
85%
3A
Arnold Press
3
8-12 reps
65%
3B
Shrug (Dumbbell)
3
8-12 reps
65%
4A
Leg Press
1
AMRAP
40%
4B
Leg Curl
1
AMRAP
40%
5
Run
1
30 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
80%
90%
95%
2
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
80%
90%
95%
3
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
80%
90%
95%
4
Overhead Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
80%
90%
95%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
30 secs
RPE 10
2
Run
2
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
30 secs
RPE 10
2
Run
2
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
30 secs
RPE 10
2
Run
2
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
30 secs
RPE 10
2
Run
2
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
30 secs
RPE 10
2
Run
2
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
6
3-6 reps
85%
1B
Leg Curl
6
3-6 reps
85%
2A
Bench Press (Dumbbell)
3
8-12 reps
65%
2B
Dumbbell Row
3
8-12 reps
65%
3A
Decline Crunch (Weighted)
3
8-12 reps
65%
3B
Back Extension (Weighted)
3
8-12 reps
65%
3C
Landmine Twist
3
8-12 reps
65%
4A
Arnold Press
1
AMRAP
40%
4B
Shrug (Dumbbell)
1
AMRAP
40%
5
Run
1
30 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
6
3-6 reps
85%
1B
Leg Press
6
3-6 reps
85%
2A
Bench Press (Dumbbell)
3
8-12 reps
65%
2B
Dumbbell Row
3
8-12 reps
65%
3A
Decline Crunch (Weighted)
3
8-12 reps
65%
3B
Back Extension (Weighted)
3
8-12 reps
65%
3C
Landmine Twist
3
8-12 reps
65%
4A
Arnold Press
1
AMRAP
40%
4B
Shrug (Dumbbell)
1
AMRAP
40%
5
Run
1
30 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
6
3-6 reps
85%
1B
Leg Curl
6
3-6 reps
85%
2A
Bench Press (Dumbbell)
3
8-12 reps
65%
2B
Dumbbell Row
3
8-12 reps
65%
3A
Decline Crunch (Weighted)
3
8-12 reps
65%
3B
Back Extension (Weighted)
3
8-12 reps
65%
3C
Landmine Twist
3
8-12 reps
65%
4A
Arnold Press
1
AMRAP
40%
4B
Shrug (Dumbbell)
1
AMRAP
40%
5
Run
1
30 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
6
3-6 reps
85%
1B
Leg Press
6
3-6 reps
85%
2A
Bench Press (Dumbbell)
3
8-12 reps
65%
2B
Dumbbell Row
3
8-12 reps
65%
3A
Decline Crunch (Weighted)
3
8-12 reps
65%
3B
Back Extension (Weighted)
3
8-12 reps
65%
3C
Landmine Twist
3
8-12 reps
65%
4A
Arnold Press
1
AMRAP
40%
4B
Shrug (Dumbbell)
1
AMRAP
40%
5
Run
1
30 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
6
3-6 reps
85%
1B
Leg Curl
6
3-6 reps
85%
2A
Bench Press (Dumbbell)
3
8-12 reps
65%
2B
Dumbbell Row
3
8-12 reps
65%
3A
Decline Crunch (Weighted)
3
8-12 reps
65%
3B
Back Extension (Weighted)
3
8-12 reps
65%
3C
Landmine Twist
3
8-12 reps
65%
4A
Arnold Press
1
AMRAP
40%
4B
Shrug (Dumbbell)
1
AMRAP
40%
5
Run
1
30 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
30 secs
RPE 10
2
Run
2
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
30 secs
RPE 10
2
Run
2
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
30 secs
RPE 10
2
Run
2
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
30 secs
RPE 10
2
Run
2
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
30 secs
RPE 10
2
Run
2
60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
6
3-6 reps
85%
1B
Shrug (Barbell)
6
3-6 reps
85%
2A
Leg Press
3
8-12 reps
65%
2B
Leg Curl
3
8-12 reps
65%
3A
Bench Press (Dumbbell)
1
AMRAP
40%
3B
Dumbbell Row
1
AMRAP
40%
4A
Decline Crunch (Weighted)
1
AMRAP
40%
4B
Landmine Twist
1
AMRAP
40%
4C
Back Extension (Weighted)
1
AMRAP
40%
5
Run
1
30 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
6
3-6 reps
85%
1B
Shrug (Barbell)
6
3-6 reps
85%
2A
Leg Press
3
8-12 reps
65%
2B
Leg Curl
3
8-12 reps
65%
3A
Bench Press (Dumbbell)
1
AMRAP
40%
3B
Dumbbell Row
1
AMRAP
40%
4A
Decline Crunch (Weighted)
1
AMRAP
40%
4B
Landmine Twist
1
AMRAP
40%
4C
Back Extension (Weighted)
1
AMRAP
40%
5
Run
1
30 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
6
3-6 reps
85%
1B
Shrug (Barbell)
6
3-6 reps
85%
2A
Leg Press
3
8-12 reps
65%
2B
Leg Curl
3
8-12 reps
65%
3A
Bench Press (Dumbbell)
1
AMRAP
40%
3B
Dumbbell Row
1
AMRAP
40%
4A
Decline Crunch (Weighted)
1
AMRAP
40%
4B
Landmine Twist
1
AMRAP
40%
4C
Back Extension (Weighted)
1
AMRAP
40%
5
Run
1
30 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
6
3-6 reps
85%
1B
Shrug (Barbell)
6
3-6 reps
85%
2A
Leg Press
3
8-12 reps
65%
2B
Leg Curl
3
8-12 reps
65%
3A
Bench Press (Dumbbell)
1
AMRAP
40%
3B
Dumbbell Row
1
AMRAP
40%
4A
Decline Crunch (Weighted)
1
AMRAP
40%
4B
Landmine Twist
1
AMRAP
40%
4C
Back Extension (Weighted)
1
AMRAP
40%
5
Run
1
30 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
6
3-6 reps
85%
1B
Shrug (Barbell)
6
3-6 reps
85%
2A
Leg Press
3
8-12 reps
65%
2B
Leg Curl
3
8-12 reps
65%
3A
Bench Press (Dumbbell)
1
AMRAP
40%
3B
Dumbbell Row
1
AMRAP
40%
4A
Decline Crunch (Weighted)
1
AMRAP
40%
4B
Landmine Twist
1
AMRAP
40%
4C
Back Extension (Weighted)
1
AMRAP
40%
5
Run
1
30 mins
RPE 7.5
Week 1
1 / 6 Weeks
Day 2
1
Sprint6 Sets
30 secs
@10
2
Run2 Sets
60 mins
@6
Day 4
1
Sprint6 Sets
30 secs
@10
2
Run2 Sets
60 mins
@6
Day 1
1A
Bench Press (Barbell)6 Sets
3-6 Reps
85%
1B
Pendlay Row6 Sets
3-6 Reps
85%
2A
Decline Crunch (Weighted)6 Sets
3-6 Reps
85%
2B
Russian Twist (Dumbbell)6 Sets
3-6 Reps
85%
2C
Good Morning6 Sets
3-6 Reps
85%
3A
Arnold Press3 Sets
8-12 Reps
65%
3B
Shrug (Dumbbell)3 Sets
8-12 Reps
65%
4A
Leg Press1 Set
AMRAP
40%
4B
Leg Curl1 Set
AMRAP
40%
5
Run1 Set
30 mins
@7.5
Day 3
1A
Squat (Barbell)6 Sets
3-6 Reps
85%
1B
Leg Curl6 Sets
3-6 Reps
85%
2A
Bench Press (Dumbbell)3 Sets
8-12 Reps
65%
2B
Dumbbell Row3 Sets
8-12 Reps
65%
3A
Decline Crunch (Weighted)3 Sets
8-12 Reps
65%
3B
Back Extension (Weighted)3 Sets
8-12 Reps
65%
3C
Landmine Twist3 Sets
8-12 Reps
65%
4A
Arnold Press1 Set
AMRAP
40%
4B
Shrug (Dumbbell)1 Set
AMRAP
40%
5
Run1 Set
30 mins
@7.5
Day 5
1A
Standing Behind Neck Shoulder Press (Barbell)6 Sets
3-6 Reps
85%
1B
Shrug (Barbell)6 Sets
3-6 Reps
85%
2A
Leg Press3 Sets
8-12 Reps
65%
2B
Leg Curl3 Sets
8-12 Reps
65%
3A
Bench Press (Dumbbell)1 Set
AMRAP
40%
3B
Dumbbell Row1 Set
AMRAP
40%
4A
Decline Crunch (Weighted)1 Set
AMRAP
40%
4B
Landmine Twist1 Set
AMRAP
40%
4C
Back Extension (Weighted)1 Set
AMRAP
40%
5
Run1 Set
30 mins
@7.5