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Homegym 2

by Michael D.
6 athletes joined

Program Description

Build muscle. Stay fit.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 25, 2024 10:48
  • Last Edited
    Sep 15, 2024 09:44
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Goblet Squat
2
-
5
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Goblet Squat
2
-
5
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Goblet Squat
2
-
5
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Goblet Squat
2
-
5
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Goblet Squat
2
-
5
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Goblet Squat
2
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Hammer Curl
2
-
3
Single Arm Row (Cable)
2
-
4
Bicep Curl (Cable)
3
-
5
Standing Pullover (Cable)
2
-
6
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Hammer Curl
2
-
3
Single Arm Row (Cable)
2
-
4
Bicep Curl (Cable)
3
-
5
Standing Pullover (Cable)
2
-
6
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Hammer Curl
2
-
3
Single Arm Row (Cable)
2
-
4
Bicep Curl (Cable)
3
-
5
Standing Pullover (Cable)
2
-
6
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Hammer Curl
2
-
3
Single Arm Row (Cable)
2
-
4
Bicep Curl (Cable)
3
-
5
Standing Pullover (Cable)
2
-
6
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Hammer Curl
2
-
3
Single Arm Row (Cable)
2
-
4
Bicep Curl (Cable)
3
-
5
Standing Pullover (Cable)
2
-
6
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Hammer Curl
2
-
3
Single Arm Row (Cable)
2
-
4
Bicep Curl (Cable)
3
-
5
Standing Pullover (Cable)
2
-
6
Face Pull
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Hip Thrust (Barbell)
2
-
4
Glute Kickback (Cable)
2
-
5
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Hip Thrust (Barbell)
2
-
4
Glute Kickback (Cable)
2
-
5
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Hip Thrust (Barbell)
2
-
4
Glute Kickback (Cable)
2
-
5
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Hip Thrust (Barbell)
2
-
4
Glute Kickback (Cable)
2
-
5
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Hip Thrust (Barbell)
2
-
4
Glute Kickback (Cable)
2
-
5
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Hip Thrust (Barbell)
2
-
4
Glute Kickback (Cable)
2
-
5
Standing Calf Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pull-Up (Assisted)
2
-
3
Front Raise
2
-
4
Lying Rear Lateral Raise
2
-
5
Bayesian Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pull-Up (Assisted)
2
-
3
Front Raise
2
-
4
Lying Rear Lateral Raise
2
-
5
Bayesian Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pull-Up (Assisted)
2
-
3
Front Raise
2
-
4
Lying Rear Lateral Raise
2
-
5
Bayesian Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pull-Up (Assisted)
2
-
3
Front Raise
2
-
4
Lying Rear Lateral Raise
2
-
5
Bayesian Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pull-Up (Assisted)
2
-
3
Front Raise
2
-
4
Lying Rear Lateral Raise
2
-
5
Bayesian Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pull-Up (Assisted)
2
-
3
Front Raise
2
-
4
Lying Rear Lateral Raise
2
-
5
Bayesian Curl
3
-
Week 1
1 / 6 Weeks
Day 3
1
Lat Pulldown (Single Arm)
2 Sets
-
2
Hammer Curl
2 Sets
-
3
Single Arm Row (Cable)
2 Sets
-
4
Bicep Curl (Cable)
3 Sets
-
5
Standing Pullover (Cable)
2 Sets
-
6
Face Pull
2 Sets
-
Day 4
1
Deadlift (Barbell)
3 Sets
-
2
Lying Leg Curl
3 Sets
-
3
Hip Thrust (Barbell)
2 Sets
-
4
Glute Kickback (Cable)
2 Sets
-
5
Standing Calf Raise
2 Sets
-
Day 1
1
Squat (Barbell)
3 Sets
-
2
Leg Extension
3 Sets
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
-
4
Goblet Squat
2 Sets
-
5
Standing Calf Raise
3 Sets
-
Day 2
1
Bench Press (Barbell)
3 Sets
-
2
Chest Fly (Cable)
3 Sets
-
3
Overhead Tricep Extension (Cable)
3 Sets
-
4
Lateral Raise (Dumbbell)
3 Sets
-
5
Tricep Pushdown (Cable)
3 Sets
-
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Pull-Up (Assisted)
2 Sets
-
3
Front Raise
2 Sets
-
4
Lying Rear Lateral Raise
2 Sets
-
5
Bayesian Curl
3 Sets
-