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BoostcampPNG

Gainz

by Jon L.
5.0
(1 rating)

Program Description

Garage gym Hypertrophy and strength training (requires cable machine)

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 15, 2024 12:00
  • Last Edited
    May 15, 2024 03:36
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
AD Press
3
12 reps
RPE 9
4
JM Press
3
12 reps
RPE 9
5
Skull Crusher
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
AD Press
3
10 reps
RPE 9
4
JM Press
3
10 reps
RPE 9
5
Skull Crusher
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
AD Press
3
10 reps
RPE 9
4
JM Press
3
10 reps
RPE 9
5
Skull Crusher
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
3
6 reps
RPE 8
3
AD Press
3
10 reps
RPE 9
4
JM Press
3
10 reps
RPE 9
5
Skull Crusher
3
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
3
6 reps
RPE 8
3
AD Press
3
10 reps
RPE 9
4
JM Press
3
8 reps
RPE 9
5
Skull Crusher
3
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
1
2
6 reps
4 reps
RPE 8
RPE 8
3
AD Press
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
4
JM Press
3
8 reps
RPE 9
5
Skull Crusher
3
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Chin-Up (Weighted)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
15 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Chin-Up (Weighted)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Chin-Up (Weighted)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
2
Chin-Up (Weighted)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 9
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
1
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
2
Chin-Up (Weighted)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 9
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
2
Chin-Up (Weighted)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 9
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Front Squat (Barbell)
3
10 reps
RPE 8
3
Zercher Squat (Barbell)
3
10 reps
RPE 8
4
Reverse Lunge (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Zercher Squat (Barbell)
3
10 reps
RPE 8
4
Reverse Lunge (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Zercher Squat (Barbell)
3
6 reps
RPE 8
4
Reverse Lunge (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1
1
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
2
Front Squat (Barbell)
3
6 reps
RPE 8
3
Zercher Squat (Barbell)
3
6 reps
RPE 8
4
Reverse Lunge (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
2
Front Squat (Barbell)
2
1
6 reps
4 reps
RPE 8
RPE 8
3
Zercher Squat (Barbell)
3
6 reps
RPE 8
4
Reverse Lunge (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
2
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
2
Front Squat (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
3
Zercher Squat (Barbell)
3
6 reps
RPE 8
4
Reverse Lunge (Barbell)
3
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Seated Overhead Press (Barbell)
3
12 reps
RPE 8
3
Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Seated Overhead Press (Barbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Seated Overhead Press (Barbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Weighted)
1
1
1
8 reps
6 reps
4 reps
RPE 9
RPE 9
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
2
2
6 reps
4 reps
RPE 8
RPE 8
2
Seated Overhead Press (Barbell)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Weighted)
3
6 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
3
6 reps
4 reps
RPE 8
RPE 8
2
Seated Overhead Press (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Weighted)
2
1
6 reps
4 reps
RPE 9
RPE 9
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
2
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
2
Seated Overhead Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Weighted)
1
2
6 reps
4 reps
RPE 9
RPE 9
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Single Arm High Row (Cable)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 9
5
Hammer Curl
3
12 reps
RPE 9
6
Spider Curl
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Single Arm High Row (Cable)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 9
5
Hammer Curl
3
12 reps
RPE 9
6
Spider Curl
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Single Arm High Row (Cable)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Spider Curl
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
1
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
2
Dumbbell Row
3
8 reps
RPE 8
3
Single Arm High Row (Cable)
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 9
5
Hammer Curl
3
8 reps
RPE 9
6
Spider Curl
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
1
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
2
Dumbbell Row
3
8 reps
RPE 8
3
Single Arm High Row (Cable)
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 9
5
Hammer Curl
3
8 reps
RPE 9
6
Spider Curl
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
2
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
2
Dumbbell Row
3
8 reps
RPE 8
3
Single Arm High Row (Cable)
3
6 reps
RPE 8
4
Face Pull
3
8 reps
RPE 9
5
Hammer Curl
3
8 reps
RPE 9
6
Spider Curl
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Single Leg Deadlift
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
3
10 reps
RPE 8
4
Single Leg Deadlift
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
3
10 reps
RPE 8
4
Single Leg Deadlift
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
1
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Single Leg Deadlift
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
1
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Hip Thrust (Barbell)
2
1
8 reps
6 reps
RPE 8
RPE 8
4
Single Leg Deadlift
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
3
Hip Thrust (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
4
Single Leg Deadlift
3
6 reps
RPE 9
Week 1
1 / 6 Weeks
Day 2
1
Barbell Row
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
@8
@8
@8
2
Chin-Up (Weighted)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
12 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
15 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@9
Day 4
1
Floor Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
@8
@8
@8
2
Seated Overhead Press (Barbell)
3 Sets
12 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
12 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
5
Dip (Weighted)
3 Sets
8 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
@8
@8
@8
2
Bench Press (Close Grip)
3 Sets
8 Reps
@8
3
AD Press
3 Sets
12 Reps
@9
4
JM Press
3 Sets
12 Reps
@9
5
Skull Crusher
3 Sets
10 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
Day 5
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
@8
@8
@8
2
Dumbbell Row
3 Sets
12 Reps
@8
3
Single Arm High Row (Cable)
3 Sets
12 Reps
@8
4
Face Pull
3 Sets
15 Reps
@9
5
Hammer Curl
3 Sets
12 Reps
@9
6
Spider Curl
3 Sets
12 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
@8
@8
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
4
Single Leg Deadlift
3 Sets
15 Reps
@9
Day 3
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
@8
@8
@8
2
Front Squat (Barbell)
3 Sets
10 Reps
@8
3
Zercher Squat (Barbell)
3 Sets
10 Reps
@8
4
Reverse Lunge (Barbell)
3 Sets
10 Reps
@9