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BoostcampPNG

Minimalist garage gym 3 days a week

by Jim B.
16 athletes joined

Program Description

Focusing on shoulders, arms, chest, and core

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 04, 2024 03:18
  • Last Edited
    Oct 16, 2024 11:42
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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
Star
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
6 reps
RPE 7
2
Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
6 reps
RPE 6.5
5A
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 7
5B
Skull Crusher
3
15 reps
6A
Lateral Raise (Dumbbell)
3
12 reps
6B
Sit Up
3
20 reps
7A
Seated Calf Raise
3
20 reps
7B
Wrist Curls
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Pull-Up (Bodyweight)
3
6 reps
4
Seated Overhead Press (Barbell)
3
10 reps
5A
Dip (Bodyweight)
3
6 reps
5B
Hammer Curl
3
15 reps
6A
Hanging Leg Raise
3
8 reps
6B
Lying Rear Lateral Raise
3
12 reps
7A
Seated Calf Raise
3
20 reps
7B
Reverse Wrist Curl (Dumbbell)
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
6 reps
RPE 6.5
5A
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 7
5B
Skull Crusher
3
15 reps
6A
Lateral Raise (Dumbbell)
3
12 reps
6B
Sit Up
3
20 reps
7A
Seated Calf Raise
3
20 reps
7B
Wrist Curls
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Pull-Up (Bodyweight)
3
6 reps
4
Seated Overhead Press (Barbell)
3
10 reps
5A
Dip (Bodyweight)
3
6 reps
5B
Hammer Curl
3
15 reps
6A
Hanging Leg Raise
3
8 reps
6B
Lying Rear Lateral Raise
3
12 reps
7A
Seated Calf Raise
3
20 reps
7B
Reverse Wrist Curl (Dumbbell)
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
6 reps
RPE 6.5
5A
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 7
5B
Skull Crusher
3
15 reps
6A
Lateral Raise (Dumbbell)
3
12 reps
6B
Sit Up
3
20 reps
7A
Seated Calf Raise
3
20 reps
7B
Wrist Curls
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
6 reps
RPE 6.5
5A
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 7
5B
Skull Crusher
3
15 reps
6A
Lateral Raise (Dumbbell)
3
12 reps
6B
Sit Up
3
20 reps
7A
Seated Calf Raise
3
20 reps
7B
Wrist Curls
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Pull-Up (Bodyweight)
3
6 reps
4
Seated Overhead Press (Barbell)
3
10 reps
5A
Dip (Bodyweight)
3
6 reps
5B
Hammer Curl
3
15 reps
6A
Hanging Leg Raise
3
8 reps
6B
Lying Rear Lateral Raise
3
12 reps
7A
Seated Calf Raise
3
20 reps
7B
Reverse Wrist Curl (Dumbbell)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
6 reps
RPE 6.5
5A
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 7
5B
Skull Crusher
3
15 reps
6A
Lateral Raise (Dumbbell)
3
12 reps
6B
Sit Up
3
20 reps
7A
Seated Calf Raise
3
20 reps
7B
Wrist Curls
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Pull-Up (Bodyweight)
3
6 reps
4
Seated Overhead Press (Barbell)
3
10 reps
5A
Dip (Bodyweight)
3
6 reps
5B
Hammer Curl
3
15 reps
6A
Hanging Leg Raise
3
8 reps
6B
Lying Rear Lateral Raise
3
12 reps
7A
Seated Calf Raise
3
20 reps
7B
Reverse Wrist Curl (Dumbbell)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
6 reps
RPE 6.5
5A
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 7
5B
Skull Crusher
3
15 reps
6A
Lateral Raise (Dumbbell)
3
12 reps
6B
Sit Up
3
20 reps
7A
Seated Calf Raise
3
20 reps
7B
Wrist Curls
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Pull-Up (Bodyweight)
3
6 reps
4
Seated Overhead Press (Barbell)
3
10 reps
5A
Dip (Bodyweight)
3
6 reps
5B
Hammer Curl
3
15 reps
6A
Hanging Leg Raise
3
8 reps
6B
Lying Rear Lateral Raise
3
12 reps
7A
Seated Calf Raise
3
20 reps
7B
Reverse Wrist Curl (Dumbbell)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Pull-Up (Bodyweight)
3
6 reps
4
Seated Overhead Press (Barbell)
3
10 reps
5A
Dip (Bodyweight)
3
6 reps
5B
Hammer Curl
3
15 reps
6A
Hanging Leg Raise
3
8 reps
6B
Lying Rear Lateral Raise
3
12 reps
7A
Seated Calf Raise
3
20 reps
7B
Reverse Wrist Curl (Dumbbell)
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
6 reps
RPE 6.5
5A
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 7
5B
Skull Crusher
3
15 reps
6A
Lateral Raise (Dumbbell)
3
12 reps
6B
Sit Up
3
20 reps
7A
Seated Calf Raise
3
20 reps
7B
Wrist Curls
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Pull-Up (Bodyweight)
3
6 reps
4
Seated Overhead Press (Barbell)
3
10 reps
5A
Dip (Bodyweight)
3
6 reps
5B
Hammer Curl
3
15 reps
6A
Hanging Leg Raise
3
8 reps
6B
Lying Rear Lateral Raise
3
12 reps
7A
Seated Calf Raise
3
20 reps
7B
Reverse Wrist Curl (Dumbbell)
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
6 reps
RPE 6.5
5A
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 7
5B
Skull Crusher
3
15 reps
6A
Lateral Raise (Dumbbell)
3
12 reps
6B
Sit Up
3
20 reps
7A
Seated Calf Raise
3
20 reps
7B
Wrist Curls
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Pull-Up (Bodyweight)
3
6 reps
4
Seated Overhead Press (Barbell)
3
10 reps
5A
Dip (Bodyweight)
3
6 reps
5B
Hammer Curl
3
15 reps
6A
Hanging Leg Raise
3
8 reps
6B
Lying Rear Lateral Raise
3
12 reps
7A
Seated Calf Raise
3
20 reps
7B
Reverse Wrist Curl (Dumbbell)
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
6 reps
RPE 6.5
5A
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 7
5B
Skull Crusher
3
15 reps
6A
Lateral Raise (Dumbbell)
3
12 reps
6B
Sit Up
3
20 reps
7A
Seated Calf Raise
3
20 reps
7B
Wrist Curls
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
6 reps
RPE 6.5
5A
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 7
5B
Skull Crusher
3
15 reps
6A
Lateral Raise (Dumbbell)
3
12 reps
6B
Sit Up
3
20 reps
7A
Seated Calf Raise
3
20 reps
7B
Wrist Curls
3
15 reps
Week 1
1 / 6 Weeks
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
@7
2
Bench Press (Barbell)
3 Sets
10 Reps
@6.5
3
Overhead Press (Barbell)
3 Sets
10 Reps
@6.5
4
Barbell Row
3 Sets
6 Reps
@6.5
5A
Bicep Curl (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@7
5B
Skull Crusher
3 Sets
15 Reps
6A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6B
Sit Up
3 Sets
20 Reps
7A
Seated Calf Raise
3 Sets
20 Reps
7B
Wrist Curls
3 Sets
15 Reps
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@7
2
Bench Press (Barbell)
3 Sets
10 Reps
@6.5
3
Overhead Press (Barbell)
3 Sets
10 Reps
@6.5
4
Barbell Row
3 Sets
6 Reps
@6.5
5A
Bicep Curl (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@7
5B
Skull Crusher
3 Sets
15 Reps
6A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6B
Sit Up
3 Sets
20 Reps
7A
Seated Calf Raise
3 Sets
20 Reps
7B
Wrist Curls
3 Sets
15 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Pull-Up (Bodyweight)
3 Sets
6 Reps
4
Seated Overhead Press (Barbell)
3 Sets
10 Reps
5A
Dip (Bodyweight)
3 Sets
6 Reps
5B
Hammer Curl
3 Sets
15 Reps
6A
Hanging Leg Raise
3 Sets
8 Reps
6B
Lying Rear Lateral Raise
3 Sets
12 Reps
7A
Seated Calf Raise
3 Sets
20 Reps
7B
Reverse Wrist Curl (Dumbbell)
3 Sets
8 Reps