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Garage Gym - Dumbbell, Barbell, Bands

by Nick
47 athletes joined

Program Description

All you need is a rack, adjustable bench, barbell, resistance bands, and dumbbells (EZ Bar optional). There are band exercises for knee health, and a monthly PT test.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 12, 2024 03:44
  • Last Edited
    Dec 21, 2024 08:02
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Military Press (Barbell)
4
10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
4
Front Raise
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
7
Push Up
2
AMRAP
-
8
Sit Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Military Press (Barbell)
4
10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
4
Front Raise
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
7
Push Up
2
AMRAP
-
8
Sit Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Military Press (Barbell)
4
10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
4
Front Raise
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
7
Push Up
2
AMRAP
-
8
Sit Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Military Press (Barbell)
4
10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
4
Front Raise
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
7
Bicep Curl (EZ Bar)
4
8 reps
RPE 7
8
Preacher Curl (Dumbbell)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Wide Grip Pull-Up
4
10 reps
-
3
Barbell Row
4
12 reps
RPE 7
4
Dumbbell Row
3
10 reps
RPE 7
5
Deadlift (Barbell)
4
10 reps
RPE 7
6
Shrug (Dumbbell)
4
10 reps
RPE 7
7
Push Up
2
AMRAP
-
8
Russian Twist (Dumbbell)
2
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Wide Grip Pull-Up
4
10 reps
-
3
Barbell Row
4
12 reps
RPE 7
4
Dumbbell Row
3
10 reps
RPE 7
5
Deadlift (Barbell)
4
10 reps
RPE 7
6
Shrug (Dumbbell)
4
10 reps
RPE 7
7
Push Up
2
AMRAP
-
8
Russian Twist (Dumbbell)
2
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Wide Grip Pull-Up
4
10 reps
-
3
Barbell Row
4
12 reps
RPE 7
4
Dumbbell Row
3
10 reps
RPE 7
5
Deadlift (Barbell)
4
10 reps
RPE 7
6
Shrug (Dumbbell)
4
10 reps
RPE 7
7
Push Up
2
AMRAP
-
8
Russian Twist (Dumbbell)
2
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Wide Grip Pull-Up
4
10 reps
-
3
Barbell Row
4
12 reps
RPE 7
4
Dumbbell Row
3
10 reps
RPE 7
5
Deadlift (Barbell)
4
10 reps
RPE 7
6
Shrug (Dumbbell)
4
10 reps
RPE 7
7
Lunge (Dumbbell)
3
10 reps
RPE 7
8
Squat (Barbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Decline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Pec Fly (Dumbbell)
4
12 reps
RPE 7
5
Bench Press (Close Grip)
5
5 reps
RPE 7
6
Tricep Kickback
3
15 reps
RPE 6
7
Overhead Extension (Dumbbell)
3
10 reps
RPE 7
8
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Decline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Pec Fly (Dumbbell)
4
12 reps
RPE 7
5
Bench Press (Close Grip)
5
5 reps
RPE 7
6
Tricep Kickback
3
15 reps
RPE 6
7
Overhead Extension (Dumbbell)
3
10 reps
RPE 7
8
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Decline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Pec Fly (Dumbbell)
4
12 reps
RPE 7
5
Bench Press (Close Grip)
5
5 reps
RPE 7
6
Tricep Kickback
3
15 reps
RPE 6
7
Overhead Extension (Dumbbell)
3
10 reps
RPE 7
8
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Pec Fly (Dumbbell)
4
12 reps
RPE 7
4
Overhead Extension (Dumbbell)
3
10 reps
RPE 7
5
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
6
Leg Extension with Band
3
10 reps
RPE 7
7
Leg Curl with Band
3
10 reps
RPE 7
8
Standing Leg Raise with Band
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bicep Curl (EZ Bar)
4
8 reps
RPE 7
3
Preacher Curl (Dumbbell)
4
8 reps
RPE 7
4
Hammer Curl
4
10 reps
RPE 7
5
Concentration Curl
3
12 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 7
7
Pull-Up (Bodyweight)
2
AMRAP
-
8A
Plank
1
1 mins
-
8B
Side Plank
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bicep Curl (EZ Bar)
4
8 reps
RPE 7
3
Preacher Curl (Dumbbell)
4
8 reps
RPE 7
4
Hammer Curl
4
10 reps
RPE 7
5
Concentration Curl
3
12 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 7
7
Pull-Up (Bodyweight)
2
AMRAP
-
8A
Plank
1
1 mins
-
8B
Side Plank
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bicep Curl (EZ Bar)
4
8 reps
RPE 7
3
Preacher Curl (Dumbbell)
4
8 reps
RPE 7
4
Hammer Curl
4
10 reps
RPE 7
5
Concentration Curl
3
12 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 7
7
Pull-Up (Bodyweight)
2
AMRAP
-
8A
Plank
1
1 mins
-
8B
Side Plank
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Lunge (Dumbbell)
4
10 reps
RPE 7
3
Squat (Barbell)
6
10 reps
RPE 6
4
Stiff Leg Deadlift
4
10 reps
RPE 7
5
Standing Calf Raise
5
15 reps
RPE 6
6
Standing Leg Raise with Band
3
10 reps
RPE 7
7
Leg Curl with Band
3
10 reps
RPE 7
8
Leg Extension with Band
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Lunge (Dumbbell)
4
10 reps
RPE 7
3
Squat (Barbell)
6
10 reps
RPE 6
4
Stiff Leg Deadlift
4
10 reps
RPE 7
5
Standing Calf Raise
5
15 reps
RPE 6
6
Standing Leg Raise with Band
3
10 reps
RPE 7
7
Leg Curl with Band
3
10 reps
RPE 7
8
Leg Extension with Band
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Lunge (Dumbbell)
4
10 reps
RPE 7
3
Squat (Barbell)
6
10 reps
RPE 6
4
Stiff Leg Deadlift
4
10 reps
RPE 7
5
Standing Calf Raise
5
15 reps
RPE 6
6
Standing Leg Raise with Band
3
10 reps
RPE 7
7
Leg Curl with Band
3
10 reps
RPE 7
8
Leg Extension with Band
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
50 reps
-
2
Sit Up
1
50 reps
-
3
Pull-Up (Bodyweight)
1
10 reps
-
4
Run
1
12 mins
-
Week 1
1 / 4 Weeks
Day 3
1
Bench Press (Barbell)
4 Sets
10 Reps
@7
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
3
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
4
Pec Fly (Dumbbell)
4 Sets
12 Reps
@7
5
Bench Press (Close Grip)
5 Sets
5 Reps
@7
6
Tricep Kickback
3 Sets
15 Reps
@6
7
Overhead Extension (Dumbbell)
3 Sets
10 Reps
@7
8
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
@7
Day 5
1
Run
1 Set
10 mins
-
2
Lunge (Dumbbell)
4 Sets
10 Reps
@7
3
Squat (Barbell)
6 Sets
10 Reps
@6
4
Stiff Leg Deadlift
4 Sets
10 Reps
@7
5
Standing Calf Raise
5 Sets
15 Reps
@6
6
Standing Leg Raise with Band
3 Sets
10 Reps
@7
7
Leg Curl with Band
3 Sets
10 Reps
@7
8
Leg Extension with Band
3 Sets
10 Reps
@7
Day 1
1
Run
1 Set
10 mins
-
2
Military Press (Barbell)
4 Sets
10 Reps
@7
3
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@7
4
Front Raise
3 Sets
10 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7
7
Push Up
2 Sets
AMRAP
-
8
Sit Up
2 Sets
AMRAP
-
Day 2
1
Run
1 Set
10 mins
-
2
Wide Grip Pull-Up
4 Sets
10 Reps
-
3
Barbell Row
4 Sets
12 Reps
@7
4
Dumbbell Row
3 Sets
10 Reps
@7
5
Deadlift (Barbell)
4 Sets
10 Reps
@7
6
Shrug (Dumbbell)
4 Sets
10 Reps
@7
7
Push Up
2 Sets
AMRAP
-
8
Russian Twist (Dumbbell)
2 Sets
25 Reps
@7
Day 4
1
Run
1 Set
10 mins
-
2
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@7
3
Preacher Curl (Dumbbell)
4 Sets
8 Reps
@7
4
Hammer Curl
4 Sets
10 Reps
@7
5
Concentration Curl
3 Sets
12 Reps
@7
6
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@7
7
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
8A
Plank
1 Set
1 mins
-
8B
Side Plank
2 Sets
30 secs
-