5.0
(1 rating)
Program Description
Short on time? This is the workout you need to be doing! • 35-40 minute workouts • Aim for 1 minute rests Progression: • Increase once you can do 3 full sets of the prescribed rep count. • Upper body lifts (bench press, rows, overhead press) = add 5 lbs / 2.5 kg • Squat = add 5 lbs / 2.5 kg • Deadlift = add 10 lbs / 5 kg • Accessory Exercises = add 2.5 lbs / 1 kg
Program Overview
- LevelIntermediate, Novice
- GoalAthletics, Muscle & Sculpting, Bodybuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedJan 04, 2024 01:04
- Last EditedSep 02, 2024 06:36
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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
1
Deadlift (Barbell)
3
12 reps
2
Wide Grip Pull-Up
3
12 reps
3
Chest Supported Row (Dumbbell)
3
12 reps
4
Hammer Curl
3
12 reps
5
Plank
3
45 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
2
Wide Grip Pull-Up
3
12 reps
3
Chest Supported Row (Dumbbell)
3
12 reps
4
Hammer Curl
3
12 reps
5
Plank
3
45 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
2
Wide Grip Pull-Up
3
12 reps
3
Chest Supported Row (Dumbbell)
3
12 reps
4
Hammer Curl
3
12 reps
5
Plank
3
45 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
2
Wide Grip Pull-Up
3
12 reps
3
Chest Supported Row (Dumbbell)
3
12 reps
4
Hammer Curl
3
12 reps
5
Plank
3
45 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
2
Wide Grip Pull-Up
3
12 reps
3
Chest Supported Row (Dumbbell)
3
12 reps
4
Hammer Curl
3
12 reps
5
Plank
3
45 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
2
Wide Grip Pull-Up
3
12 reps
3
Chest Supported Row (Dumbbell)
3
12 reps
4
Hammer Curl
3
12 reps
5
Plank
3
45 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
2
Wide Grip Pull-Up
3
12 reps
3
Chest Supported Row (Dumbbell)
3
12 reps
4
Hammer Curl
3
12 reps
5
Plank
3
45 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
2
Wide Grip Pull-Up
3
12 reps
3
Chest Supported Row (Dumbbell)
3
12 reps
4
Hammer Curl
3
12 reps
5
Plank
3
45 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
2
Wide Grip Pull-Up
3
12 reps
3
Chest Supported Row (Dumbbell)
3
12 reps
4
Hammer Curl
3
12 reps
5
Plank
3
45 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
2
Wide Grip Pull-Up
3
12 reps
3
Chest Supported Row (Dumbbell)
3
12 reps
4
Hammer Curl
3
12 reps
5
Plank
3
45 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
2
Wide Grip Pull-Up
3
12 reps
3
Chest Supported Row (Dumbbell)
3
12 reps
4
Hammer Curl
3
12 reps
5
Plank
3
45 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
2
Wide Grip Pull-Up
3
12 reps
3
Chest Supported Row (Dumbbell)
3
12 reps
4
Hammer Curl
3
12 reps
5
Plank
3
45 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
2
Overhead Press (Barbell)
3
12 reps
3
Incline Chest Fly (Dumbbell)
3
12 reps
4
Tricep Rope Push Down (Cable)
3
12 reps
5
Hanging Leg Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
2
Overhead Press (Barbell)
3
12 reps
3
Incline Chest Fly (Dumbbell)
3
12 reps
4
Tricep Pushdown (Cable)
3
12 reps
5
Hanging Leg Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
2
Overhead Press (Barbell)
3
12 reps
3
Incline Chest Fly (Dumbbell)
3
12 reps
4
Tricep Pushdown (Cable)
3
12 reps
5
Hanging Leg Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
2
Overhead Press (Barbell)
3
12 reps
3
Incline Chest Fly (Dumbbell)
3
12 reps
4
Tricep Pushdown (Cable)
3
12 reps
5
Hanging Leg Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
2
Overhead Press (Barbell)
3
12 reps
3
Incline Chest Fly (Dumbbell)
3
12 reps
4
Tricep Pushdown (Cable)
3
12 reps
5
Hanging Leg Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
2
Overhead Press (Barbell)
3
12 reps
3
Incline Chest Fly (Dumbbell)
3
12 reps
4
Tricep Pushdown (Cable)
3
12 reps
5
Hanging Leg Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
2
Overhead Press (Barbell)
3
12 reps
3
Incline Chest Fly (Dumbbell)
3
12 reps
4
Tricep Pushdown (Cable)
3
12 reps
5
Hanging Leg Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
2
Overhead Press (Barbell)
3
12 reps
3
Incline Chest Fly (Dumbbell)
3
12 reps
4
Tricep Pushdown (Cable)
3
12 reps
5
Hanging Leg Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
2
Overhead Press (Barbell)
3
12 reps
3
Incline Chest Fly (Dumbbell)
3
12 reps
4
Tricep Pushdown (Cable)
3
12 reps
5
Hanging Leg Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
2
Overhead Press (Barbell)
3
12 reps
3
Incline Chest Fly (Dumbbell)
3
12 reps
4
Tricep Pushdown (Cable)
3
12 reps
5
Hanging Leg Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
2
Overhead Press (Barbell)
3
12 reps
3
Incline Chest Fly (Dumbbell)
3
12 reps
4
Tricep Pushdown (Cable)
3
12 reps
5
Hanging Leg Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
2
Overhead Press (Barbell)
3
12 reps
3
Incline Chest Fly (Dumbbell)
3
12 reps
4
Tricep Pushdown (Cable)
3
12 reps
5
Hanging Leg Raise
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
2
Split Squat (Dumbbell)
3
12 reps
3
Nordic Hamstring Curl
3
12 reps
4
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
2
Lunge (Dumbbell)
3
12 reps
3
Nordic Hamstring Curl
3
12 reps
4
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
2
Lunge (Dumbbell)
3
12 reps
3
Nordic Hamstring Curl
3
12 reps
4
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
2
Lunge (Dumbbell)
3
12 reps
3
Nordic Hamstring Curl
3
12 reps
4
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
2
Lunge (Dumbbell)
3
12 reps
3
Nordic Hamstring Curl
3
12 reps
4
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
2
Lunge (Dumbbell)
3
12 reps
3
Nordic Hamstring Curl
3
12 reps
4
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
2
Lunge (Dumbbell)
3
12 reps
3
Nordic Hamstring Curl
3
12 reps
4
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
2
Lunge (Dumbbell)
3
12 reps
3
Nordic Hamstring Curl
3
12 reps
4
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
2
Lunge (Dumbbell)
3
12 reps
3
Nordic Hamstring Curl
3
12 reps
4
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
2
Lunge (Dumbbell)
3
12 reps
3
Nordic Hamstring Curl
3
12 reps
4
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
2
Lunge (Dumbbell)
3
12 reps
3
Nordic Hamstring Curl
3
12 reps
4
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
2
Lunge (Dumbbell)
3
12 reps
3
Nordic Hamstring Curl
3
12 reps
4
Standing Calf Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
2
Pull-Up (Bodyweight)
3
12 reps
3
Face Pull
3
15 reps
4
Bicep Curl (Dumbbell)
3
12 reps
5
Plank
3
45 secs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
2
Pull-Up (Bodyweight)
3
12 reps
3
Face Pull
3
15 reps
4
Bicep Curl (Dumbbell)
3
12 reps
5
Plank
3
45 secs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
2
Pull-Up (Bodyweight)
3
12 reps
3
Face Pull
3
15 reps
4
Bicep Curl (Dumbbell)
3
12 reps
5
Plank
3
45 secs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
2
Pull-Up (Bodyweight)
3
12 reps
3
Face Pull
3
15 reps
4
Bicep Curl (Dumbbell)
3
12 reps
5
Plank
3
45 secs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
2
Pull-Up (Bodyweight)
3
12 reps
3
Face Pull
3
15 reps
4
Bicep Curl (Dumbbell)
3
12 reps
5
Plank
3
45 secs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
2
Pull-Up (Bodyweight)
3
12 reps
3
Face Pull
3
15 reps
4
Bicep Curl (Dumbbell)
3
12 reps
5
Plank
3
45 secs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
2
Pull-Up (Bodyweight)
3
12 reps
3
Face Pull
3
15 reps
4
Bicep Curl (Dumbbell)
3
12 reps
5
Plank
3
45 secs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
2
Pull-Up (Bodyweight)
3
12 reps
3
Face Pull
3
15 reps
4
Bicep Curl (Dumbbell)
3
12 reps
5
Plank
3
45 secs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
2
Pull-Up (Bodyweight)
3
12 reps
3
Face Pull
3
15 reps
4
Bicep Curl (Dumbbell)
3
12 reps
5
Plank
3
45 secs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
2
Pull-Up (Bodyweight)
3
12 reps
3
Face Pull
3
15 reps
4
Bicep Curl (Dumbbell)
3
12 reps
5
Plank
3
45 secs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
2
Pull-Up (Bodyweight)
3
12 reps
3
Face Pull
3
15 reps
4
Bicep Curl (Dumbbell)
3
12 reps
5
Plank
3
45 secs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
2
Pull-Up (Bodyweight)
3
12 reps
3
Face Pull
3
15 reps
4
Bicep Curl (Dumbbell)
3
12 reps
5
Plank
3
45 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
2
Bench Press (Barbell)
3
12 reps
3
Lateral Raise (Dumbbell)
3
15 reps
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
5
Hanging Leg Raise
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
2
Bench Press (Barbell)
3
12 reps
3
Lateral Raise (Dumbbell)
3
15 reps
4
Tricep Rope Push Down (Cable)
3
12 reps
5
Hanging Leg Raise
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
2
Bench Press (Barbell)
3
12 reps
3
Lateral Raise (Dumbbell)
3
15 reps
4
Tricep Rope Push Down (Cable)
3
12 reps
5
Hanging Leg Raise
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
2
Bench Press (Barbell)
3
12 reps
3
Lateral Raise (Dumbbell)
3
15 reps
4
Tricep Rope Push Down (Cable)
3
12 reps
5
Hanging Leg Raise
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
2
Bench Press (Barbell)
3
12 reps
3
Lateral Raise (Dumbbell)
3
15 reps
4
Tricep Rope Push Down (Cable)
3
12 reps
5
Hanging Leg Raise
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
2
Bench Press (Barbell)
3
12 reps
3
Lateral Raise (Dumbbell)
3
15 reps
4
Tricep Rope Push Down (Cable)
3
12 reps
5
Hanging Leg Raise
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
2
Bench Press (Barbell)
3
12 reps
3
Lateral Raise (Dumbbell)
3
15 reps
4
Tricep Rope Push Down (Cable)
3
12 reps
5
Hanging Leg Raise
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
2
Bench Press (Barbell)
3
12 reps
3
Lateral Raise (Dumbbell)
3
15 reps
4
Tricep Rope Push Down (Cable)
3
12 reps
5
Hanging Leg Raise
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
2
Bench Press (Barbell)
3
12 reps
3
Lateral Raise (Dumbbell)
3
15 reps
4
Tricep Rope Push Down (Cable)
3
12 reps
5
Hanging Leg Raise
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
2
Bench Press (Barbell)
3
12 reps
3
Lateral Raise (Dumbbell)
3
15 reps
4
Tricep Rope Push Down (Cable)
3
12 reps
5
Hanging Leg Raise
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
2
Bench Press (Barbell)
3
12 reps
3
Lateral Raise (Dumbbell)
3
15 reps
4
Tricep Rope Push Down (Cable)
3
12 reps
5
Hanging Leg Raise
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
2
Bench Press (Barbell)
3
12 reps
3
Lateral Raise (Dumbbell)
3
15 reps
4
Tricep Rope Push Down (Cable)
3
12 reps
5
Hanging Leg Raise
3
12 reps
Week 1
1 / 12 Weeks
Day 4
1
Bent Over Row (Barbell)3 Sets
12 Reps
2
Pull-Up (Bodyweight)3 Sets
12 Reps
3
Face Pull3 Sets
15 Reps
4
Bicep Curl (Dumbbell)3 Sets
12 Reps
5
Plank3 Sets
45 secs
Day 2
1
Bench Press (Barbell)3 Sets
12 Reps
2
Overhead Press (Barbell)3 Sets
12 Reps
3
Incline Chest Fly (Dumbbell)3 Sets
12 Reps
4
Tricep Rope Push Down (Cable)3 Sets
12 Reps
5
Hanging Leg Raise3 Sets
12 Reps
Day 5
1
Overhead Press (Barbell)3 Sets
12 Reps
2
Bench Press (Barbell)3 Sets
12 Reps
3
Lateral Raise (Dumbbell)3 Sets
15 Reps
4
V-Handle Tricep Pushdown (Cable)3 Sets
12 Reps
5
Hanging Leg Raise3 Sets
12 Reps
Day 3
1
High Bar Squat (Barbell)3 Sets
12 Reps
2
Split Squat (Dumbbell)3 Sets
12 Reps
3
Nordic Hamstring Curl3 Sets
12 Reps
4
Standing Calf Raise3 Sets
15 Reps
Day 1
1
Deadlift (Barbell)3 Sets
12 Reps
2
Wide Grip Pull-Up3 Sets
12 Reps
3
Chest Supported Row (Dumbbell)3 Sets
12 Reps
4
Hammer Curl3 Sets
12 Reps
5
Plank3 Sets
45 secs