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MB Garage

by Spam B.
7 athletes joined

Program Description

Big n strong

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 02, 2024 05:11
  • Last Edited
    Sep 17, 2024 05:44
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Seated Overhead Press (Barbell)
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
6
Skull Crusher
2
8-12 reps
RPE 8
7
Bicep Curl (Cable)
2
10-15 reps
RPE 8
8
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Seated Overhead Press (Barbell)
4
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Skull Crusher
3
8-12 reps
RPE 8
7
Bicep Curl (Cable)
2
10-15 reps
RPE 8
8
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Seated Overhead Press (Barbell)
5
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Skull Crusher
3
8-12 reps
RPE 8
7
Bicep Curl (Cable)
3
10-15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Squat (Barbell)
1
AMRAP
65%
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Safety Bar Squat
2
8-12 reps
RPE 8
5
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
7
Lateral Raise (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Squat (Barbell)
1
AMRAP
65%
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4
Safety Bar Squat
2
8-12 reps
RPE 8
5
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Squat (Barbell)
1
AMRAP
65%
3
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
4
Safety Bar Squat
3
8-12 reps
RPE 8
5
Bulgarian Split Squat (Barbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
65%
2
Barbell Row
1
AMRAP
65%
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10-15 reps
RPE 8
5
Upright Row (Barbell)
3
8-12 reps
RPE 8
6
Standing Calf Raise
3
8-12 reps
RPE 8
7
Hanging Leg Raise
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
65%
2
Barbell Row
1
AMRAP
65%
3
Lat Pulldown
4
10 reps
RPE 8
4
Seated Row (Cable)
3
10-15 reps
RPE 8
5
Upright Row (Barbell)
3
8-12 reps
RPE 8
6
Standing Calf Raise
4
8-12 reps
RPE 8
7
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
65%
2
Barbell Row
1
AMRAP
65%
3
Lat Pulldown
5
10 reps
RPE 8
4
Seated Row (Cable)
3
10-15 reps
RPE 8
5
Upright Row (Barbell)
3
8-12 reps
RPE 8
6
Standing Calf Raise
4
8-12 reps
RPE 8
7
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
65%
2
Overhead Press (Barbell)
1
AMRAP
65%
3
Bench Press (Close Grip)
3
10 reps
RPE 8
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
7
Face Pull
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
65%
2
Overhead Press (Barbell)
1
AMRAP
65%
3
Bench Press (Close Grip)
4
10 reps
RPE 8
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
7
Face Pull
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
65%
2
Overhead Press (Barbell)
1
AMRAP
65%
3
Bench Press (Close Grip)
5
10 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
Face Pull
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
65%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Front Squat (Barbell)
3
10 reps
RPE 8
4
Good Morning
3
8-12 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Standing Calf Raise
3
10-15 reps
RPE 8
7
Cable Crunch
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
65%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Front Squat (Barbell)
4
10 reps
RPE 8
4
Good Morning
3
8-12 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Cable Crunch
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
65%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Front Squat (Barbell)
4
10 reps
RPE 8
4
Good Morning
3
8-12 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Cable Crunch
3
10-15 reps
RPE 8
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
65%
2
Bench Press (Barbell)
1 Set
AMRAP
65%
3
Seated Overhead Press (Barbell)
3 Sets
10 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@8
6
Skull Crusher
2 Sets
8-12 Reps
@8
7
Bicep Curl (Cable)
2 Sets
10-15 Reps
@8
8
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
65%
2
Squat (Barbell)
1 Set
AMRAP
65%
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
4
Safety Bar Squat
2 Sets
8-12 Reps
@8
5
Bulgarian Split Squat (Barbell)
2 Sets
8-12 Reps
@8
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@8
7
Lateral Raise (Cable)
2 Sets
10-15 Reps
@8
Day 5
1
Deadlift (Barbell)
3 Sets
6 Reps
65%
2
Deadlift (Barbell)
1 Set
AMRAP
65%
3
Front Squat (Barbell)
3 Sets
10 Reps
@8
4
Good Morning
3 Sets
8-12 Reps
@8
5
Leg Extension
2 Sets
10-15 Reps
@8
6
Standing Calf Raise
3 Sets
10-15 Reps
@8
7
Cable Crunch
2 Sets
10-15 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
6 Reps
65%
2
Overhead Press (Barbell)
1 Set
AMRAP
65%
3
Bench Press (Close Grip)
3 Sets
10 Reps
@8
4
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@8
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@8
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@8
7
Face Pull
2 Sets
10-15 Reps
@8
Day 3
1
Barbell Row
3 Sets
6 Reps
65%
2
Barbell Row
1 Set
AMRAP
65%
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Seated Row (Cable)
3 Sets
10-15 Reps
@8
5
Upright Row (Barbell)
3 Sets
8-12 Reps
@8
6
Standing Calf Raise
3 Sets
8-12 Reps
@8
7
Hanging Leg Raise
2 Sets
10-15 Reps
@8