Program Description
Maintaining mass when your life gets turned upside down. Run this twice a week, or more. Try to keep at least 1 rest day between sessions. Go heavy, go hard. You will also work on conditioning.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout80 minutes
- CreatedMar 30, 2024 04:01
- Last EditedNov 11, 2024 11:21
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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
1
Bench Press (Barbell)
4
5 reps
-
2A
Goblet Squat
3
10 reps
-
2B
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Lat Prayer
4
-
3B
Neck Work
5
-
4A
Lat Pulldown
3
-
4B
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2A
Goblet Squat
3
10 reps
-
2B
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Lat Prayer
4
-
3B
Neck Work
5
-
4A
Lat Pulldown
3
-
4B
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2A
Goblet Squat
3
10 reps
-
2B
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Lat Prayer
4
-
3B
Neck Work
5
-
4A
Lat Pulldown
3
-
4B
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2A
Goblet Squat
3
10 reps
-
2B
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Lat Prayer
4
-
3B
Neck Work
5
-
4A
Lat Pulldown
3
-
4B
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2A
Goblet Squat
3
10 reps
-
2B
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Lat Prayer
4
-
3B
Neck Work
5
-
4A
Lat Pulldown
3
-
4B
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2A
Goblet Squat
3
10 reps
-
2B
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Lat Prayer
4
-
3B
Neck Work
5
-
4A
Lat Pulldown
3
-
4B
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2A
Goblet Squat
3
10 reps
-
2B
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Lat Prayer
4
-
3B
Neck Work
5
-
4A
Lat Pulldown
3
-
4B
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2A
Goblet Squat
3
10 reps
-
2B
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Lat Prayer
4
-
3B
Neck Work
5
-
4A
Lat Pulldown
3
-
4B
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
3
-
1B
Hammer Strength Bench Press
3
-
2A
Hamstring Curl
3
-
2B
Chest Fly (Dumbbell)
3
-
3A
Neck Work
4
-
3B
Standing Calf Raise
4
-
4A
Parralel Pullup
3
-
4B
Rear Delt Fly (Machine)
3
-
5A
Hammer Curl
3
-
5B
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
3
-
1B
Hammer Strength Bench Press
3
-
2A
Hamstring Curl
3
-
2B
Chest Fly (Dumbbell)
3
-
3A
Neck Work
4
-
3B
Standing Calf Raise
4
-
4A
Parralel Pullup
3
-
4B
Rear Delt Fly (Machine)
3
-
5A
Hammer Curl
3
-
5B
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
3
-
1B
Hammer Strength Bench Press
3
-
2A
Hamstring Curl
3
-
2B
Chest Fly (Dumbbell)
3
-
3A
Neck Work
4
-
3B
Standing Calf Raise
4
-
4A
Parralel Pullup
3
-
4B
Rear Delt Fly (Machine)
3
-
5A
Hammer Curl
3
-
5B
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
3
-
1B
Hammer Strength Bench Press
3
-
2A
Hamstring Curl
3
-
2B
Chest Fly (Dumbbell)
3
-
3A
Neck Work
4
-
3B
Standing Calf Raise
4
-
4A
Parralel Pullup
3
-
4B
Rear Delt Fly (Machine)
3
-
5A
Hammer Curl
3
-
5B
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
3
-
1B
Hammer Strength Bench Press
3
-
2A
Hamstring Curl
3
-
2B
Chest Fly (Dumbbell)
3
-
3A
Neck Work
4
-
3B
Standing Calf Raise
4
-
4A
Parralel Pullup
3
-
4B
Rear Delt Fly (Machine)
3
-
5A
Hammer Curl
3
-
5B
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
3
-
1B
Hammer Strength Bench Press
3
-
2A
Hamstring Curl
3
-
2B
Chest Fly (Dumbbell)
3
-
3A
Neck Work
4
-
3B
Standing Calf Raise
4
-
4A
Parralel Pullup
3
-
4B
Rear Delt Fly (Machine)
3
-
5A
Hammer Curl
3
-
5B
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
3
-
1B
Hammer Strength Bench Press
3
-
2A
Hamstring Curl
3
-
2B
Chest Fly (Dumbbell)
3
-
3A
Neck Work
4
-
3B
Standing Calf Raise
4
-
4A
Parralel Pullup
3
-
4B
Rear Delt Fly (Machine)
3
-
5A
Hammer Curl
3
-
5B
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
3
-
1B
Hammer Strength Bench Press
3
-
2A
Hamstring Curl
3
-
2B
Chest Fly (Dumbbell)
3
-
3A
Neck Work
4
-
3B
Standing Calf Raise
4
-
4A
Parralel Pullup
3
-
4B
Rear Delt Fly (Machine)
3
-
5A
Hammer Curl
3
-
5B
Overhead Tricep Extension (Cable)
3
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
5 Reps
-
2A
Goblet Squat3 Sets
10 Reps
-
2B
Romanian Deadlift (Barbell)3 Sets
10 Reps
-
3A
Lat Prayer4 Sets
-
3B
Neck Work5 Sets
-
4A
Lat Pulldown3 Sets
-
4B
Lateral Raise (Dumbbell)3 Sets
-
5A
Bicep Curl (Dumbbell)3 Sets
12 Reps
-
5B
Tricep Pushdown (Cable)3 Sets
12 Reps
-
Day 2
1A
Box Squat (Barbell)3 Sets
-
1B
Hammer Strength Bench Press3 Sets
-
2A
Hamstring Curl3 Sets
-
2B
Chest Fly (Dumbbell)3 Sets
-
3A
Neck Work4 Sets
-
3B
Standing Calf Raise4 Sets
-
4A
Parralel Pullup3 Sets
-
4B
Rear Delt Fly (Machine)3 Sets
-
5A
Hammer Curl3 Sets
-
5B
Overhead Tricep Extension (Cable)3 Sets
-