Program Description
Add size and strength on basic lifts
Program Overview
- LevelNovice
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedOct 28, 2024 12:12
- Last EditedOct 28, 2024 10:45
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
-
1B
Barbell Row
4
8 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
2B
Ring Pull Ups
3
RPE 10
3A
Lying Tricep Extension (Barbell)
3
10-12 reps
-
3B
Heavy Barbell Curl
3
8-10 reps
-
4
Heavy Lateral Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
-
1B
Barbell Row
4
8 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
2B
Ring Pull Ups
3
RPE 10
3A
Lying Tricep Extension (Barbell)
3
10-12 reps
-
3B
Heavy Barbell Curl
3
8-10 reps
-
4
Heavy Lateral Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
-
1B
Barbell Row
4
8 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
2B
Ring Pull Ups
3
RPE 10
3A
Lying Tricep Extension (Barbell)
3
10-12 reps
-
3B
Heavy Barbell Curl
3
8-10 reps
-
4
Heavy Lateral Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
-
1B
Barbell Row
4
8 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
2B
Ring Pull Ups
3
RPE 10
3A
Lying Tricep Extension (Barbell)
3
10-12 reps
-
3B
Heavy Barbell Curl
3
8-10 reps
-
4
Heavy Lateral Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
-
1B
Barbell Row
4
8 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
2B
Ring Pull Ups
3
RPE 10
3A
Lying Tricep Extension (Barbell)
3
10-12 reps
-
3B
Heavy Barbell Curl
3
8-10 reps
-
4
Heavy Lateral Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
-
1B
Barbell Row
4
8 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
2B
Ring Pull Ups
3
RPE 10
3A
Lying Tricep Extension (Barbell)
3
10-12 reps
-
3B
Heavy Barbell Curl
3
8-10 reps
-
4
Heavy Lateral Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
-
1B
Barbell Row
5
8 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
2B
Ring Pull Ups
3
RPE 10
3A
Lying Tricep Extension (Barbell)
3
10-12 reps
-
3B
Heavy Barbell Curl
3
8-10 reps
-
4
Heavy Lateral Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
-
1B
Barbell Row
5
8 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
2B
Ring Pull Ups
3
RPE 10
3A
Lying Tricep Extension (Barbell)
3
10-12 reps
-
3B
Heavy Barbell Curl
3
8-10 reps
-
4
Heavy Lateral Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
-
1B
Barbell Row
5
8 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
2B
Ring Pull Ups
3
RPE 10
3A
Lying Tricep Extension (Barbell)
3
10-12 reps
-
3B
Heavy Barbell Curl
3
8-10 reps
-
4
Heavy Lateral Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
-
1B
Barbell Row
5
8 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
2B
Ring Pull Ups
3
RPE 10
3A
Lying Tricep Extension (Barbell)
3
10-12 reps
-
3B
Heavy Barbell Curl
3
8-10 reps
-
4
Heavy Lateral Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
-
1B
Barbell Row
5
8 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
2B
Ring Pull Ups
3
RPE 10
3A
Lying Tricep Extension (Barbell)
3
10-12 reps
-
3B
Heavy Barbell Curl
3
8-10 reps
-
4
Heavy Lateral Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
-
1B
Barbell Row
5
8 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
2B
Ring Pull Ups
3
RPE 10
3A
Lying Tricep Extension (Barbell)
3
10-12 reps
-
3B
Heavy Barbell Curl
3
8-10 reps
-
4
Heavy Lateral Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
2
3-5 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Leg Extension
3
-
4B
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
2
3-5 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Leg Extension
3
-
4B
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
2
3-5 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Leg Extension
3
-
4B
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
2
3-5 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Leg Extension
3
-
4B
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
2
3-5 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Leg Extension
3
-
4B
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
2
3-5 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Leg Extension
3
-
4B
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
2
3-5 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Leg Extension
3
-
4B
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
2
3-5 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Leg Extension
3
-
4B
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
2
3-5 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Leg Extension
3
-
4B
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
2
3-5 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Leg Extension
3
-
4B
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
2
3-5 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Leg Extension
3
-
4B
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
2
3-5 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Leg Extension
3
-
4B
Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Buffalo Bench
3
8-10 reps
-
1B
Lat Pulldown
3
10-12 reps
-
2A
Floor Press (Dumbbell)
3
12-15 reps
-
2B
Seal Row
3
12-15 reps
-
3
Kroc Row
1
20 reps
-
4A
Tricep Pushdown (Cable)
3
10-12 reps
-
4B
Bicep Curl (Barbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Buffalo Bench
3
8-10 reps
-
1B
Lat Pulldown
3
10-12 reps
-
2A
Floor Press (Dumbbell)
3
12-15 reps
-
2B
Seal Row
3
12-15 reps
-
3
Kroc Row
1
20 reps
-
4A
Tricep Pushdown (Cable)
3
10-12 reps
-
4B
Bicep Curl (Barbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Buffalo Bench
3
8-10 reps
-
1B
Lat Pulldown
3
10-12 reps
-
2A
Floor Press (Dumbbell)
3
12-15 reps
-
2B
Seal Row
3
12-15 reps
-
3
Kroc Row
1
20 reps
-
4A
Tricep Pushdown (Cable)
3
10-12 reps
-
4B
Bicep Curl (Barbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Buffalo Bench
3
8-10 reps
-
1B
Lat Pulldown
3
10-12 reps
-
2A
Floor Press (Dumbbell)
3
12-15 reps
-
2B
Seal Row
3
12-15 reps
-
3
Kroc Row
1
20 reps
-
4A
Tricep Pushdown (Cable)
3
10-12 reps
-
4B
Bicep Curl (Barbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Buffalo Bench
3
8-10 reps
-
1B
Lat Pulldown
3
10-12 reps
-
2A
Floor Press (Dumbbell)
3
12-15 reps
-
2B
Seal Row
3
12-15 reps
-
3
Kroc Row
1
20 reps
-
4A
Tricep Pushdown (Cable)
3
10-12 reps
-
4B
Bicep Curl (Barbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Buffalo Bench
3
8-10 reps
-
1B
Lat Pulldown
3
10-12 reps
-
2A
Floor Press (Dumbbell)
3
12-15 reps
-
2B
Seal Row
3
12-15 reps
-
3
Kroc Row
1
20 reps
-
4A
Tricep Pushdown (Cable)
3
10-12 reps
-
4B
Bicep Curl (Barbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Buffalo Bench
3
8-10 reps
-
1B
Lat Pulldown
3
10-12 reps
-
2A
Floor Press (Dumbbell)
3
12-15 reps
-
2B
Seal Row
3
12-15 reps
-
3
Kroc Row
1
20 reps
-
4A
Tricep Pushdown (Cable)
3
10-12 reps
-
4B
Bicep Curl (Barbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Buffalo Bench
3
8-10 reps
-
1B
Lat Pulldown
3
10-12 reps
-
2A
Floor Press (Dumbbell)
3
12-15 reps
-
2B
Seal Row
3
12-15 reps
-
3
Kroc Row
1
20 reps
-
4A
Tricep Pushdown (Cable)
3
10-12 reps
-
4B
Bicep Curl (Barbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Buffalo Bench
3
8-10 reps
-
1B
Lat Pulldown
3
10-12 reps
-
2A
Floor Press (Dumbbell)
3
12-15 reps
-
2B
Seal Row
3
12-15 reps
-
3
Kroc Row
1
20 reps
-
4A
Tricep Pushdown (Cable)
3
10-12 reps
-
4B
Bicep Curl (Barbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Buffalo Bench
3
8-10 reps
-
1B
Lat Pulldown
3
10-12 reps
-
2A
Floor Press (Dumbbell)
3
12-15 reps
-
2B
Seal Row
3
12-15 reps
-
3
Kroc Row
1
20 reps
-
4A
Tricep Pushdown (Cable)
3
10-12 reps
-
4B
Bicep Curl (Barbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Buffalo Bench
3
8-10 reps
-
1B
Lat Pulldown
3
10-12 reps
-
2A
Floor Press (Dumbbell)
3
12-15 reps
-
2B
Seal Row
3
12-15 reps
-
3
Kroc Row
1
20 reps
-
4A
Tricep Pushdown (Cable)
3
10-12 reps
-
4B
Bicep Curl (Barbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Buffalo Bench
3
8-10 reps
-
1B
Lat Pulldown
3
10-12 reps
-
2A
Floor Press (Dumbbell)
3
12-15 reps
-
2B
Seal Row
3
12-15 reps
-
3
Kroc Row
1
20 reps
-
4A
Tricep Pushdown (Cable)
3
10-12 reps
-
4B
Bicep Curl (Barbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
High Rep Leg Extension
3
20 reps
-
3B
High Rep Leg Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
High Rep Leg Extension
3
20 reps
-
3B
High Rep Leg Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
High Rep Leg Extension
3
20 reps
-
3B
High Rep Leg Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
High Rep Leg Extension
3
20 reps
-
3B
High Rep Leg Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
High Rep Leg Extension
3
20 reps
-
3B
High Rep Leg Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
High Rep Leg Extension
3
20 reps
-
3B
High Rep Leg Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
High Rep Leg Extension
3
20 reps
-
3B
High Rep Leg Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
High Rep Leg Extension
3
20 reps
-
3B
High Rep Leg Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
High Rep Leg Extension
3
20 reps
-
3B
High Rep Leg Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
High Rep Leg Extension
3
20 reps
-
3B
High Rep Leg Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
High Rep Leg Extension
3
20 reps
-
3B
High Rep Leg Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
High Rep Leg Extension
3
20 reps
-
3B
High Rep Leg Curl
3
20 reps
-
Week 1
1 / 12 Weeks
Day 2
1
High Bar Squat (Barbell)5 Sets
5 Reps
-
2
Deadlift (Barbell)2 Sets
3-5 Reps
-
3
Bulgarian Split Squat (Dumbbell)2 Sets
10-12 Reps
-
4A
Leg Extension3 Sets
-
4B
Leg Curl3 Sets
-
Day 3
1A
Incline Buffalo Bench3 Sets
8-10 Reps
-
1B
Lat Pulldown3 Sets
10-12 Reps
-
2A
Floor Press (Dumbbell)3 Sets
12-15 Reps
-
2B
Seal Row3 Sets
12-15 Reps
-
3
Kroc Row1 Set
20 Reps
-
4A
Tricep Pushdown (Cable)3 Sets
10-12 Reps
-
4B
Bicep Curl (Barbell)3 Sets
12-15 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
-
Day 4
1
Safety Bar Squat5 Sets
8-10 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
8-10 Reps
-
3A
High Rep Leg Extension3 Sets
20 Reps
-
3B
High Rep Leg Curl3 Sets
20 Reps
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Day 1
1A
Bench Press (Barbell)5 Sets
5 Reps
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1B
Barbell Row4 Sets
8 Reps
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2A
Standing Behind Neck Shoulder Press (Barbell)3 Sets
8-10 Reps
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2B
Ring Pull Ups3 Sets
@10
3A
Lying Tricep Extension (Barbell)3 Sets
10-12 Reps
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3B
Heavy Barbell Curl3 Sets
8-10 Reps
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4
Heavy Lateral Raise2 Sets
10 Reps
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