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Garage Gym Strength Training

by John Rowell
4 athletes joined

Program Description

Providing Home Gym owners that have barbells and dumbbells a strength and conditioning routine that uses the equipment they already have.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 01, 2024 06:36
  • Last Edited
    Sep 04, 2024 12:40
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher
3
12 reps
-
5
Single Arm Overhead Tricep Extension
3
15 reps
-
6
Dips Between Chairs
3
10 reps
-
7
Push Up
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher
3
12 reps
-
5
Single Arm Overhead Tricep Extension
3
15 reps
-
6
Dips Between Chairs
3
10 reps
-
7
Push Up
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher
3
12 reps
-
5
Single Arm Overhead Tricep Extension
3
15 reps
-
6
Dips Between Chairs
3
10 reps
-
7
Push Up
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher
3
12 reps
-
5
Single Arm Overhead Tricep Extension
3
15 reps
-
6
Dips Between Chairs
3
10 reps
-
7
Push Up
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher
3
12 reps
-
5
Single Arm Overhead Tricep Extension
3
15 reps
-
6
Dips Between Chairs
3
10 reps
-
7
Push Up
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher
3
12 reps
-
5
Single Arm Overhead Tricep Extension
3
15 reps
-
6
Dips Between Chairs
3
10 reps
-
7
Push Up
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher
3
12 reps
-
5
Single Arm Overhead Tricep Extension
3
15 reps
-
6
Dips Between Chairs
3
10 reps
-
7
Push Up
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher
3
12 reps
-
5
Single Arm Overhead Tricep Extension
3
15 reps
-
6
Dips Between Chairs
3
10 reps
-
7
Push Up
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 10
2
Pullover (EZ Bar)
3
10 reps
-
3
Barbell Row
4
12 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Deadlift (Barbell)
4
10 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl
3
15 reps
-
8
Preacher Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 10
2
Pullover (EZ Bar)
3
10 reps
-
3
Barbell Row
4
12 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Deadlift (Barbell)
4
10 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl
3
15 reps
-
8
Preacher Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 10
2
Pullover (EZ Bar)
3
10 reps
-
3
Barbell Row
4
12 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Deadlift (Barbell)
4
10 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl
3
15 reps
-
8
Preacher Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 10
2
Pullover (EZ Bar)
3
10 reps
-
3
Barbell Row
4
12 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Deadlift (Barbell)
4
10 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl
3
15 reps
-
8
Preacher Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 10
2
Pullover (EZ Bar)
3
10 reps
-
3
Barbell Row
4
12 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Deadlift (Barbell)
4
10 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl
3
15 reps
-
8
Preacher Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 10
2
Pullover (EZ Bar)
3
10 reps
-
3
Barbell Row
4
12 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Deadlift (Barbell)
4
10 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl
3
15 reps
-
8
Preacher Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 10
2
Pullover (EZ Bar)
3
10 reps
-
3
Barbell Row
4
12 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Deadlift (Barbell)
4
10 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl
3
15 reps
-
8
Preacher Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 10
2
Pullover (EZ Bar)
3
10 reps
-
3
Barbell Row
4
12 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Deadlift (Barbell)
4
10 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl
3
15 reps
-
8
Preacher Curl (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Straight Leg Calf Raise
3
20 reps
-
6
Seated Overhead Press (Barbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Lying Rear Lateral Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Straight Leg Calf Raise
3
20 reps
-
6
Seated Overhead Press (Barbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Lying Rear Lateral Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Straight Leg Calf Raise
3
20 reps
-
6
Seated Overhead Press (Barbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Lying Rear Lateral Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Straight Leg Calf Raise
3
20 reps
-
6
Seated Overhead Press (Barbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Lying Rear Lateral Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Straight Leg Calf Raise
3
20 reps
-
6
Seated Overhead Press (Barbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Lying Rear Lateral Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Straight Leg Calf Raise
3
20 reps
-
6
Seated Overhead Press (Barbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Lying Rear Lateral Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Straight Leg Calf Raise
3
20 reps
-
6
Seated Overhead Press (Barbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Lying Rear Lateral Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Straight Leg Calf Raise
3
20 reps
-
6
Seated Overhead Press (Barbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Lying Rear Lateral Raise
3
15 reps
-
Week 1
1 / 8 Weeks
Day 3
1
Leg Extension
4 Sets
15 Reps
-
2
Squat (Barbell)
4 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
5
Straight Leg Calf Raise
3 Sets
20 Reps
-
6
Seated Overhead Press (Barbell)
4 Sets
10 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
8
Lying Rear Lateral Raise
3 Sets
15 Reps
-
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
-
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
-
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
4
Skull Crusher
3 Sets
12 Reps
-
5
Single Arm Overhead Tricep Extension
3 Sets
15 Reps
-
6
Dips Between Chairs
3 Sets
10 Reps
-
7
Push Up
3 Sets
20 Reps
@10
Day 2
1
Pull-Up (Bodyweight)
4 Sets
10 Reps
@10
2
Pullover (EZ Bar)
3 Sets
10 Reps
-
3
Barbell Row
4 Sets
12 Reps
-
4
Upright Row (Barbell)
3 Sets
10 Reps
-
5
Deadlift (Barbell)
4 Sets
10 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
7
Hammer Curl
3 Sets
15 Reps
-
8
Preacher Curl (Dumbbell)
3 Sets
15 Reps
-