Program Description
I found myself in a situation where I could only train in the gym at work and it didn't have a squat rack. It also allows me to train at home when I need to with largely the same equipment. This is a mash up of different things designed to be quick and use minimal equipment. It does utilise alot of rest pause training. When you can hit 10 reps on the on all sets of the normal exercises or hit 10 reps on the first set of the rest pause exercises, increase the weight.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout50 minutes
- CreatedJan 01, 2024 09:54
- Last EditedDec 02, 2024 11:32
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
8-10 reps
-
2
Pendlay Row
1
8-10 reps
-
3
Chest Fly (Dumbbell)
1
8-10 reps
-
4
Floor Press (Barbell)
1
8-10 reps
-
5
Upright Row (Barbell)
1
8-10 reps
-
6
Behind The Back Shrug
1
8-10 reps
-
7A
Neck Curl
1
12 reps
-
7B
Neck Extension
1
12 reps
-
8
Get Up Sit Up
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8-10 reps
1-5 reps
-
-
2
Pendlay Row
1
2
8-10 reps
1-5 reps
-
-
3
Chest Fly (Dumbbell)
1
2
8-10 reps
1-5 reps
-
-
4
Floor Press (Barbell)
1
2
8-10 reps
1-5 reps
-
-
5
Upright Row (Barbell)
1
2
8-10 reps
1-5 reps
-
-
6
Behind The Back Shrug
1
2
8-10 reps
1-5 reps
-
-
7A
Neck Curl
1
12 reps
-
7B
Neck Extension
1
12 reps
-
8
Get Up Sit Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
4
8-10 reps
1-5 reps
-
-
2
Pendlay Row
1
4
8-10 reps
1-5 reps
-
-
3
Chest Fly (Dumbbell)
1
4
8-10 reps
1-5 reps
-
-
4
Floor Press (Barbell)
1
4
8-10 reps
1-5 reps
-
-
5
Upright Row (Barbell)
1
4
8-10 reps
1-5 reps
-
-
6
Behind The Back Shrug
1
4
8-10 reps
1-5 reps
-
-
7A
Neck Curl
1
12 reps
-
7B
Neck Extension
1
12 reps
-
8
Get Up Sit Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
4
8-10 reps
1-5 reps
-
-
2
Pendlay Row
1
4
8-10 reps
1-5 reps
-
-
3
Chest Fly (Dumbbell)
1
4
8-10 reps
1-5 reps
-
-
4
Floor Press (Barbell)
1
4
8-10 reps
1-5 reps
-
-
5
Upright Row (Barbell)
1
4
8-10 reps
1-5 reps
-
-
6
Behind The Back Shrug
1
4
8-10 reps
1-5 reps
-
-
7A
Neck Curl
1
12 reps
-
7B
Neck Extension
1
12 reps
-
8
Get Up Sit Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
4
8-10 reps
1-5 reps
-
-
2
Pendlay Row
1
4
8-10 reps
1-5 reps
-
-
3
Chest Fly (Dumbbell)
1
4
8-10 reps
1-5 reps
-
-
4
Floor Press (Barbell)
1
4
8-10 reps
1-5 reps
-
-
5
Upright Row (Barbell)
1
4
8-10 reps
1-5 reps
-
-
6
Behind The Back Shrug
1
4
8-10 reps
1-5 reps
-
-
7A
Neck Curl
1
12 reps
-
7B
Neck Extension
1
12 reps
-
8
Get Up Sit Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
4
8-10 reps
1-5 reps
-
-
2
Pendlay Row
1
4
8-10 reps
1-5 reps
-
-
3
Chest Fly (Dumbbell)
1
4
8-10 reps
1-5 reps
-
-
4
Floor Press (Barbell)
1
4
8-10 reps
1-5 reps
-
-
5
Upright Row (Barbell)
1
4
8-10 reps
1-5 reps
-
-
6
Behind The Back Shrug
1
4
8-10 reps
1-5 reps
-
-
7A
Neck Curl
1
12 reps
-
7B
Neck Extension
1
12 reps
-
8
Get Up Sit Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
4
8-10 reps
1-5 reps
-
-
2
Pendlay Row
1
4
8-10 reps
1-5 reps
-
-
3
Chest Fly (Dumbbell)
1
4
8-10 reps
1-5 reps
-
-
4
Floor Press (Barbell)
1
4
8-10 reps
1-5 reps
-
-
5
Upright Row (Barbell)
1
4
8-10 reps
1-5 reps
-
-
6
Behind The Back Shrug
1
4
8-10 reps
1-5 reps
-
-
7A
Neck Curl
1
12 reps
-
7B
Neck Extension
1
12 reps
-
8
Get Up Sit Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
4
8-10 reps
1-5 reps
-
-
2
Pendlay Row
1
4
8-10 reps
1-5 reps
-
-
3
Chest Fly (Dumbbell)
1
4
8-10 reps
1-5 reps
-
-
4
Floor Press (Barbell)
1
4
8-10 reps
1-5 reps
-
-
5
Upright Row (Barbell)
1
4
8-10 reps
1-5 reps
-
-
6
Behind The Back Shrug
1
4
8-10 reps
1-5 reps
-
-
7A
Neck Curl
1
12 reps
-
7B
Neck Extension
1
12 reps
-
8
Get Up Sit Up
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
10 reps
-
2
Lateral Raise (Dumbbell)
1
10 reps
-
3
Seated Overhead Press (Dumbbell)
1
10 reps
-
4
Rear Delt Fly (Dumbbell)
1
10 reps
-
5
Alternating Dumbbell Curl
1
10 reps
-
6
Skull Crusher
1
10 reps
-
7
Concentration Curl
1
10 reps
-
8
Single Arm Overhead Tricep Extension
1
10 reps
-
9
Pinwheel Curl
1
10 reps
-
10
Wrist Curls
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
1
2
8-10 reps
1-5 reps
-
-
3
Seated Overhead Press (Dumbbell)
2
8-10 reps
-
4
Rear Delt Fly (Dumbbell)
1
2
8-10 reps
1-5 reps
-
-
5
Alternating Dumbbell Curl
2
8-10 reps
-
6
Skull Crusher
1
2
8-10 reps
1-5 reps
-
-
7
Concentration Curl
2
8-10 reps
-
8
Single Arm Overhead Tricep Extension
2
8-10 reps
-
9
Pinwheel Curl
1
2
8-10 reps
1-5 reps
-
-
10
Wrist Curls
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
1
4
8-10 reps
1-5 reps
-
-
3
Seated Overhead Press (Dumbbell)
2
8-10 reps
-
4
Rear Delt Fly (Dumbbell)
1
4
8-10 reps
1-5 reps
-
-
5
Alternating Dumbbell Curl
2
8-10 reps
-
6
Skull Crusher
1
4
8-10 reps
1-5 reps
-
-
7
Concentration Curl
2
8-10 reps
-
8
Single Arm Overhead Tricep Extension
2
8-10 reps
-
9
Pinwheel Curl
1
4
8-10 reps
1-5 reps
-
-
10
Wrist Curls
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
1
4
8-10 reps
1-5 reps
-
-
3
Seated Overhead Press (Dumbbell)
2
8-10 reps
-
4
Rear Delt Fly (Dumbbell)
1
4
8-10 reps
1-5 reps
-
-
5
Alternating Dumbbell Curl
2
8-10 reps
-
6
Skull Crusher
1
4
8-10 reps
1-5 reps
-
-
7
Concentration Curl
2
8-10 reps
-
8
Single Arm Overhead Tricep Extension
2
8-10 reps
-
9
Pinwheel Curl
1
4
8-10 reps
1-5 reps
-
-
10
Wrist Curls
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
1
4
8-10 reps
1-5 reps
-
-
3
Seated Overhead Press (Dumbbell)
2
8-10 reps
-
4
Rear Delt Fly (Dumbbell)
1
4
8-10 reps
1-5 reps
-
-
5
Alternating Dumbbell Curl
2
8-10 reps
-
6
Skull Crusher
1
4
8-10 reps
1-5 reps
-
-
7
Concentration Curl
2
8-10 reps
-
8
Single Arm Overhead Tricep Extension
2
8-10 reps
-
9
Pinwheel Curl
1
4
8-10 reps
1-5 reps
-
-
10
Wrist Curls
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
1
4
8-10 reps
1-5 reps
-
-
3
Seated Overhead Press (Dumbbell)
2
8-10 reps
-
4
Rear Delt Fly (Dumbbell)
1
4
8-10 reps
1-5 reps
-
-
5
Alternating Dumbbell Curl
2
8-10 reps
-
6
Skull Crusher
1
4
8-10 reps
1-5 reps
-
-
7
Concentration Curl
2
8-10 reps
-
8
Single Arm Overhead Tricep Extension
2
8-10 reps
-
9
Pinwheel Curl
1
4
8-10 reps
1-5 reps
-
-
10
Wrist Curls
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
1
4
8-10 reps
1-5 reps
-
-
3
Seated Overhead Press (Dumbbell)
2
8-10 reps
-
4
Rear Delt Fly (Dumbbell)
1
4
8-10 reps
1-5 reps
-
-
5
Alternating Dumbbell Curl
2
8-10 reps
-
6
Skull Crusher
1
4
8-10 reps
1-5 reps
-
-
7
Concentration Curl
2
8-10 reps
-
8
Single Arm Overhead Tricep Extension
2
8-10 reps
-
9
Pinwheel Curl
1
4
8-10 reps
1-5 reps
-
-
10
Wrist Curls
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
1
4
8-10 reps
1-5 reps
-
-
3
Seated Overhead Press (Dumbbell)
2
8-10 reps
-
4
Rear Delt Fly (Dumbbell)
1
4
8-10 reps
1-5 reps
-
-
5
Alternating Dumbbell Curl
2
8-10 reps
-
6
Skull Crusher
1
4
8-10 reps
1-5 reps
-
-
7
Concentration Curl
2
8-10 reps
-
8
Single Arm Overhead Tricep Extension
2
8-10 reps
-
9
Pinwheel Curl
1
4
8-10 reps
1-5 reps
-
-
10
Wrist Curls
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Hack Squat
1
20 reps
-
2
Stiff Leg Deadlift
1
10 reps
-
3
Squat (Dumbbell)
1
10 reps
-
4
Standing Calf Raise
1
10 reps
-
5
Reverse Lunge (Dumbbell)
1
10 reps
-
6
Standing Calf Raise
1
10 reps
-
7
Romanian Deadlift (Dumbbell)
1
10 reps
-
8
Standing Calf Raise
1
10 reps
-
9
Neck Curl
1
12 reps
-
10
Neck Extension
1
12 reps
-
11
Side Bend (Dumbbell)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Hack Squat
1
20 reps
-
2
Stiff Leg Deadlift
1
2
8-10 reps
1-5 reps
-
-
3
Squat (Dumbbell)
2
8-10 reps
-
4
Standing Calf Raise
1
10 reps
-
5
Reverse Lunge (Dumbbell)
2
8-10 reps
-
6
Standing Calf Raise
1
10 reps
-
7
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
1-5 reps
-
-
8
Standing Calf Raise
1
10 reps
-
9
Neck Curl
1
12 reps
-
10
Neck Extension
1
12 reps
-
11
Side Bend (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Hack Squat
1
20 reps
-
2
Stiff Leg Deadlift
1
4
8-10 reps
1-5 reps
-
-
3
Squat (Dumbbell)
2
8-10 reps
-
4
Standing Calf Raise
1
10 reps
-
5
Reverse Lunge (Dumbbell)
2
8-10 reps
-
6
Standing Calf Raise
1
10 reps
-
7
Romanian Deadlift (Dumbbell)
1
4
8-10 reps
1-5 reps
-
-
8
Standing Calf Raise
1
10 reps
-
9
Neck Curl
1
12 reps
-
10
Neck Extension
1
12 reps
-
11
Side Bend (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Hack Squat
1
20 reps
-
2
Stiff Leg Deadlift
1
4
8-10 reps
1-5 reps
-
-
3
Squat (Dumbbell)
2
8-10 reps
-
4
Standing Calf Raise
1
10 reps
-
5
Reverse Lunge (Dumbbell)
2
8-10 reps
-
6
Standing Calf Raise
1
10 reps
-
7
Romanian Deadlift (Dumbbell)
1
4
8-10 reps
1-5 reps
-
-
8
Standing Calf Raise
1
10 reps
-
9
Neck Curl
1
12 reps
-
10
Neck Extension
1
12 reps
-
11
Side Bend (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Hack Squat
1
20 reps
-
2
Stiff Leg Deadlift
1
4
8-10 reps
1-5 reps
-
-
3
Squat (Dumbbell)
2
8-10 reps
-
4
Standing Calf Raise
1
10 reps
-
5
Reverse Lunge (Dumbbell)
2
8-10 reps
-
6
Standing Calf Raise
1
10 reps
-
7
Romanian Deadlift (Dumbbell)
1
4
8-10 reps
1-5 reps
-
-
8
Standing Calf Raise
1
10 reps
-
9
Neck Curl
1
12 reps
-
10
Neck Extension
1
12 reps
-
11
Side Bend (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Hack Squat
1
20 reps
-
2
Stiff Leg Deadlift
1
4
8-10 reps
1-5 reps
-
-
3
Squat (Dumbbell)
2
8-10 reps
-
4
Standing Calf Raise
1
10 reps
-
5
Reverse Lunge (Dumbbell)
2
8-10 reps
-
6
Standing Calf Raise
1
10 reps
-
7
Romanian Deadlift (Dumbbell)
1
4
8-10 reps
1-5 reps
-
-
8
Standing Calf Raise
1
10 reps
-
9
Neck Curl
1
12 reps
-
10
Neck Extension
1
12 reps
-
11
Side Bend (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Hack Squat
1
20 reps
-
2
Stiff Leg Deadlift
1
4
8-10 reps
1-5 reps
-
-
3
Squat (Dumbbell)
2
8-10 reps
-
4
Standing Calf Raise
1
10 reps
-
5
Reverse Lunge (Dumbbell)
2
8-10 reps
-
6
Standing Calf Raise
1
10 reps
-
7
Romanian Deadlift (Dumbbell)
1
4
8-10 reps
1-5 reps
-
-
8
Standing Calf Raise
1
10 reps
-
9
Neck Curl
1
12 reps
-
10
Neck Extension
1
12 reps
-
11
Side Bend (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Hack Squat
1
20 reps
-
2
Stiff Leg Deadlift
1
4
8-10 reps
1-5 reps
-
-
3
Squat (Dumbbell)
2
8-10 reps
-
4
Standing Calf Raise
1
10 reps
-
5
Reverse Lunge (Dumbbell)
2
8-10 reps
-
6
Standing Calf Raise
1
10 reps
-
7
Romanian Deadlift (Dumbbell)
1
4
8-10 reps
1-5 reps
-
-
8
Standing Calf Raise
1
10 reps
-
9
Neck Curl
1
12 reps
-
10
Neck Extension
1
12 reps
-
11
Side Bend (Dumbbell)
2
8-10 reps
-
Week 1
1 / 8 Weeks
Day 3
1
Barbell Hack Squat1 Set
20 Reps
-
2
Stiff Leg Deadlift1 Set
10 Reps
-
3
Squat (Dumbbell)1 Set
10 Reps
-
4
Standing Calf Raise1 Set
10 Reps
-
5
Reverse Lunge (Dumbbell)1 Set
10 Reps
-
6
Standing Calf Raise1 Set
10 Reps
-
7
Romanian Deadlift (Dumbbell)1 Set
10 Reps
-
8
Standing Calf Raise1 Set
10 Reps
-
9
Neck Curl1 Set
12 Reps
-
10
Neck Extension1 Set
12 Reps
-
11
Side Bend (Dumbbell)1 Set
10 Reps
-
Day 2
1
Front Raise1 Set
10 Reps
-
2
Lateral Raise (Dumbbell)1 Set
10 Reps
-
3
Seated Overhead Press (Dumbbell)1 Set
10 Reps
-
4
Rear Delt Fly (Dumbbell)1 Set
10 Reps
-
5
Alternating Dumbbell Curl1 Set
10 Reps
-
6
Skull Crusher1 Set
10 Reps
-
7
Concentration Curl1 Set
10 Reps
-
8
Single Arm Overhead Tricep Extension1 Set
10 Reps
-
9
Pinwheel Curl1 Set
10 Reps
-
10
Wrist Curls1 Set
1 mins
-
Day 1
1
Lat Pulldown1 Set
8-10 Reps
-
2
Pendlay Row1 Set
8-10 Reps
-
3
Chest Fly (Dumbbell)1 Set
8-10 Reps
-
4
Floor Press (Barbell)1 Set
8-10 Reps
-
5
Upright Row (Barbell)1 Set
8-10 Reps
-
6
Behind The Back Shrug1 Set
8-10 Reps
-
7A
Neck Curl1 Set
12 Reps
-
7B
Neck Extension1 Set
12 Reps
-
8
Get Up Sit Up1 Set
10 Reps
-