Program Description
Balanced, time efficient upper/lower with extra volume for arms and shoulders
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedMay 31, 2024 10:41
- Last EditedJun 01, 2024 01:39
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
-
1B
Chest Supported Row (Dumbbell)
4
-
2A
Pec Fly (Dumbbell)
2
-
2B
Wide Grip Pull-Up
2
-
3A
Skull Crusher
3
-
3B
Lying Side Lateral Raise
3
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Face Pull
3
-
5A
Standing Calf Raise
3
-
5B
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
-
1B
Chest Supported Row (Dumbbell)
4
-
2A
Pec Fly (Dumbbell)
2
-
2B
Wide Grip Pull-Up
2
-
3A
Skull Crusher
3
-
3B
Lying Side Lateral Raise
3
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Face Pull
3
-
5A
Standing Calf Raise
3
-
5B
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
-
1B
Chest Supported Row (Dumbbell)
4
-
2A
Pec Fly (Dumbbell)
2
-
2B
Wide Grip Pull-Up
2
-
3A
Skull Crusher
3
-
3B
Lying Side Lateral Raise
3
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Face Pull
3
-
5A
Standing Calf Raise
3
-
5B
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
-
1B
Chest Supported Row (Dumbbell)
4
-
2A
Pec Fly (Dumbbell)
2
-
2B
Wide Grip Pull-Up
2
-
3A
Skull Crusher
3
-
3B
Lying Side Lateral Raise
3
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Face Pull
3
-
5A
Standing Calf Raise
3
-
5B
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
-
1B
Chest Supported Row (Dumbbell)
4
-
2A
Pec Fly (Dumbbell)
2
-
2B
Wide Grip Pull-Up
2
-
3A
Skull Crusher
3
-
3B
Lying Side Lateral Raise
3
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Face Pull
3
-
5A
Standing Calf Raise
3
-
5B
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
-
1B
Chest Supported Row (Dumbbell)
4
-
2A
Pec Fly (Dumbbell)
2
-
2B
Wide Grip Pull-Up
2
-
3A
Skull Crusher
3
-
3B
Lying Side Lateral Raise
3
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Face Pull
3
-
5A
Standing Calf Raise
3
-
5B
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
-
1B
Chest Supported Row (Dumbbell)
4
-
2A
Pec Fly (Dumbbell)
2
-
2B
Wide Grip Pull-Up
2
-
3A
Skull Crusher
3
-
3B
Lying Side Lateral Raise
3
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Face Pull
3
-
5A
Standing Calf Raise
3
-
5B
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
-
1B
Chest Supported Row (Dumbbell)
4
-
2A
Pec Fly (Dumbbell)
2
-
2B
Wide Grip Pull-Up
2
-
3A
Skull Crusher
3
-
3B
Lying Side Lateral Raise
3
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Face Pull
3
-
5A
Standing Calf Raise
3
-
5B
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
-
1B
Standing Cross Body Cable Lateral Raise
2
-
2A
Hack Squat
4
-
2B
Bayesian Curl
4
-
3A
Nordic Curl
3
-
3B
Overhead Tricep Extension (Cable)
3
-
4
Romanian Deadlift (Barbell)
3
-
5A
Hip Adductor (Machine)
3
-
5B
Hip Abductor (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
-
1B
Standing Cross Body Cable Lateral Raise
2
-
2A
Hack Squat
4
-
2B
Bayesian Curl
4
-
3A
Nordic Curl
3
-
3B
Overhead Tricep Extension (Cable)
3
-
4
Romanian Deadlift (Barbell)
3
-
5A
Hip Adductor (Machine)
3
-
5B
Hip Abductor (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
-
1B
Standing Cross Body Cable Lateral Raise
2
-
2A
Hack Squat
4
-
2B
Bayesian Curl
4
-
3A
Nordic Curl
3
-
3B
Overhead Tricep Extension (Cable)
3
-
4
Romanian Deadlift (Barbell)
3
-
5A
Hip Adductor (Machine)
3
-
5B
Hip Abductor (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
-
1B
Standing Cross Body Cable Lateral Raise
2
-
2A
Hack Squat
4
-
2B
Bayesian Curl
4
-
3A
Nordic Curl
3
-
3B
Overhead Tricep Extension (Cable)
3
-
4
Romanian Deadlift (Barbell)
3
-
5A
Hip Adductor (Machine)
3
-
5B
Hip Abductor (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
-
1B
Standing Cross Body Cable Lateral Raise
2
-
2A
Hack Squat
4
-
2B
Bayesian Curl
4
-
3A
Nordic Curl
3
-
3B
Overhead Tricep Extension (Cable)
3
-
4
Romanian Deadlift (Barbell)
3
-
5A
Hip Adductor (Machine)
3
-
5B
Hip Abductor (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
-
1B
Standing Cross Body Cable Lateral Raise
2
-
2A
Hack Squat
4
-
2B
Bayesian Curl
4
-
3A
Nordic Curl
3
-
3B
Overhead Tricep Extension (Cable)
3
-
4
Romanian Deadlift (Barbell)
3
-
5A
Hip Adductor (Machine)
3
-
5B
Hip Abductor (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
-
1B
Standing Cross Body Cable Lateral Raise
2
-
2A
Hack Squat
4
-
2B
Bayesian Curl
4
-
3A
Nordic Curl
3
-
3B
Overhead Tricep Extension (Cable)
3
-
4
Romanian Deadlift (Barbell)
3
-
5A
Hip Adductor (Machine)
3
-
5B
Hip Abductor (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
-
1B
Standing Cross Body Cable Lateral Raise
2
-
2A
Hack Squat
4
-
2B
Bayesian Curl
4
-
3A
Nordic Curl
3
-
3B
Overhead Tricep Extension (Cable)
3
-
4
Romanian Deadlift (Barbell)
3
-
5A
Hip Adductor (Machine)
3
-
5B
Hip Abductor (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
-
1B
Chin-Up (Bodyweight)
4
-
2A
Elevated Feet Deficit Pushup
2
-
2B
Seated Row (Cable)
2
-
3A
Overhead Tricep Extension (Cable)
3
-
3B
Bayesian Curl
3
-
4A
Standing Cross Body Cable Lateral Raise
4
-
4B
Ab Wheel
4
-
5A
Standing Calf Raise
3
-
5B
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
-
1B
Chin-Up (Bodyweight)
4
-
2A
Elevated Feet Deficit Pushup
2
-
2B
Seated Row (Cable)
2
-
3A
Overhead Tricep Extension (Cable)
3
-
3B
Bayesian Curl
3
-
4A
Standing Cross Body Cable Lateral Raise
4
-
4B
Ab Wheel
4
-
5A
Standing Calf Raise
3
-
5B
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
-
1B
Chin-Up (Bodyweight)
4
-
2A
Elevated Feet Deficit Pushup
2
-
2B
Seated Row (Cable)
2
-
3A
Overhead Tricep Extension (Cable)
3
-
3B
Bayesian Curl
3
-
4A
Standing Cross Body Cable Lateral Raise
4
-
4B
Ab Wheel
4
-
5A
Standing Calf Raise
3
-
5B
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
-
1B
Chin-Up (Bodyweight)
4
-
2A
Elevated Feet Deficit Pushup
2
-
2B
Seated Row (Cable)
2
-
3A
Overhead Tricep Extension (Cable)
3
-
3B
Bayesian Curl
3
-
4A
Standing Cross Body Cable Lateral Raise
4
-
4B
Ab Wheel
4
-
5A
Standing Calf Raise
3
-
5B
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
-
1B
Chin-Up (Bodyweight)
4
-
2A
Elevated Feet Deficit Pushup
2
-
2B
Seated Row (Cable)
2
-
3A
Overhead Tricep Extension (Cable)
3
-
3B
Bayesian Curl
3
-
4A
Standing Cross Body Cable Lateral Raise
4
-
4B
Ab Wheel
4
-
5A
Standing Calf Raise
3
-
5B
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
-
1B
Chin-Up (Bodyweight)
4
-
2A
Elevated Feet Deficit Pushup
2
-
2B
Seated Row (Cable)
2
-
3A
Overhead Tricep Extension (Cable)
3
-
3B
Bayesian Curl
3
-
4A
Standing Cross Body Cable Lateral Raise
4
-
4B
Ab Wheel
4
-
5A
Standing Calf Raise
3
-
5B
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
-
1B
Chin-Up (Bodyweight)
4
-
2A
Elevated Feet Deficit Pushup
2
-
2B
Seated Row (Cable)
2
-
3A
Overhead Tricep Extension (Cable)
3
-
3B
Bayesian Curl
3
-
4A
Standing Cross Body Cable Lateral Raise
4
-
4B
Ab Wheel
4
-
5A
Standing Calf Raise
3
-
5B
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
-
1B
Chin-Up (Bodyweight)
4
-
2A
Elevated Feet Deficit Pushup
2
-
2B
Seated Row (Cable)
2
-
3A
Overhead Tricep Extension (Cable)
3
-
3B
Bayesian Curl
3
-
4A
Standing Cross Body Cable Lateral Raise
4
-
4B
Ab Wheel
4
-
5A
Standing Calf Raise
3
-
5B
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
2
-
1B
Overhead Tricep Extension (Cable)
2
-
2A
Bulgarian Split Squat (Barbell)
2
-
2B
Bicep Curl (EZ Bar)
2
-
3A
Leg Press
4
-
3B
Lying Side Lateral Raise
4
-
4A
Hyperextension
3
-
4B
Reverse Nordic Curl
3
-
5A
Leg Extension
2
-
5B
Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
2
-
1B
Overhead Tricep Extension (Cable)
2
-
2A
Bulgarian Split Squat (Barbell)
2
-
2B
Bicep Curl (EZ Bar)
2
-
3A
Leg Press
4
-
3B
Lying Side Lateral Raise
4
-
4A
Hyperextension
3
-
4B
Reverse Nordic Curl
3
-
5A
Leg Extension
2
-
5B
Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
2
-
1B
Overhead Tricep Extension (Cable)
2
-
2A
Bulgarian Split Squat (Barbell)
2
-
2B
Bicep Curl (EZ Bar)
2
-
3A
Leg Press
4
-
3B
Lying Side Lateral Raise
4
-
4A
Hyperextension
3
-
4B
Reverse Nordic Curl
3
-
5A
Leg Extension
2
-
5B
Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
2
-
1B
Overhead Tricep Extension (Cable)
2
-
2A
Bulgarian Split Squat (Barbell)
2
-
2B
Bicep Curl (EZ Bar)
2
-
3A
Leg Press
4
-
3B
Lying Side Lateral Raise
4
-
4A
Hyperextension
3
-
4B
Reverse Nordic Curl
3
-
5A
Leg Extension
2
-
5B
Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
2
-
1B
Overhead Tricep Extension (Cable)
2
-
2A
Bulgarian Split Squat (Barbell)
2
-
2B
Bicep Curl (EZ Bar)
2
-
3A
Leg Press
4
-
3B
Lying Side Lateral Raise
4
-
4A
Hyperextension
3
-
4B
Reverse Nordic Curl
3
-
5A
Leg Extension
2
-
5B
Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
2
-
1B
Overhead Tricep Extension (Cable)
2
-
2A
Bulgarian Split Squat (Barbell)
2
-
2B
Bicep Curl (EZ Bar)
2
-
3A
Leg Press
4
-
3B
Lying Side Lateral Raise
4
-
4A
Hyperextension
3
-
4B
Reverse Nordic Curl
3
-
5A
Leg Extension
2
-
5B
Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
2
-
1B
Overhead Tricep Extension (Cable)
2
-
2A
Bulgarian Split Squat (Barbell)
2
-
2B
Bicep Curl (EZ Bar)
2
-
3A
Leg Press
4
-
3B
Lying Side Lateral Raise
4
-
4A
Hyperextension
3
-
4B
Reverse Nordic Curl
3
-
5A
Leg Extension
2
-
5B
Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
2
-
1B
Overhead Tricep Extension (Cable)
2
-
2A
Bulgarian Split Squat (Barbell)
2
-
2B
Bicep Curl (EZ Bar)
2
-
3A
Leg Press
4
-
3B
Lying Side Lateral Raise
4
-
4A
Hyperextension
3
-
4B
Reverse Nordic Curl
3
-
5A
Leg Extension
2
-
5B
Leg Curl
2
-
Week 1
1 / 8 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)4 Sets
-
1B
Chest Supported Row (Dumbbell)4 Sets
-
2A
Pec Fly (Dumbbell)2 Sets
-
2B
Wide Grip Pull-Up2 Sets
-
3A
Skull Crusher3 Sets
-
3B
Lying Side Lateral Raise3 Sets
-
4A
Bicep Curl (EZ Bar)3 Sets
-
4B
Face Pull3 Sets
-
5A
Standing Calf Raise3 Sets
-
5B
Ab Wheel3 Sets
-
Day 2
1A
Front Squat (Barbell)2 Sets
-
1B
Standing Cross Body Cable Lateral Raise2 Sets
-
2A
Hack Squat4 Sets
-
2B
Bayesian Curl4 Sets
-
3A
Nordic Curl3 Sets
-
3B
Overhead Tricep Extension (Cable)3 Sets
-
4
Romanian Deadlift (Barbell)3 Sets
-
5A
Hip Adductor (Machine)3 Sets
-
5B
Hip Abductor (Machine)3 Sets
-
Day 3
1A
Cambered Bar Barbell Bench press4 Sets
-
1B
Chin-Up (Bodyweight)4 Sets
-
2A
Elevated Feet Deficit Pushup2 Sets
-
2B
Seated Row (Cable)2 Sets
-
3A
Overhead Tricep Extension (Cable)3 Sets
-
3B
Bayesian Curl3 Sets
-
4A
Standing Cross Body Cable Lateral Raise4 Sets
-
4B
Ab Wheel4 Sets
-
5A
Standing Calf Raise3 Sets
-
5B
Face Pull3 Sets
-
Day 4
1A
Bulgarian Split Squat (Barbell)2 Sets
-
1B
Overhead Tricep Extension (Cable)2 Sets
-
2A
Bulgarian Split Squat (Barbell)2 Sets
-
2B
Bicep Curl (EZ Bar)2 Sets
-
3A
Leg Press4 Sets
-
3B
Lying Side Lateral Raise4 Sets
-
4A
Hyperextension3 Sets
-
4B
Reverse Nordic Curl3 Sets
-
5A
Leg Extension2 Sets
-
5B
Leg Curl2 Sets
-