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Jojo's basement mass plan (1)

by Joaquin J.

Program Description

Strength and Hypertrophy Training with the material accesible in a garage gym to put on mass but also emphasize variations of the powerlifts

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 14, 2025 10:54
  • Last Edited
    Jan 24, 2025 03:13
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bench Press (Paused)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Single Arm High Row (Cable)
4
8 reps
RPE 8
4
Lu Raise
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Hammer Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bench Press (Paused)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Single Arm High Row (Cable)
4
8 reps
RPE 8
4
Lu Raise
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Hammer Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bench Press (Paused)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Single Arm High Row (Cable)
4
8 reps
RPE 8
4
Lu Raise
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Hammer Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
RPE 6
RPE 7
2
Bench Press (Paused)
1
1
5 reps
5 reps
RPE 6
RPE 7
3
Single Arm High Row (Cable)
2
8 reps
RPE 8
4
Lu Raise
1
10 reps
RPE 8
5
Hammer Curl
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bench Press (Paused)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Single Arm High Row (Cable)
4
8 reps
RPE 8
4
Lu Raise
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Hammer Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Deficit Push Up
3
8 reps
RPE 8
3
Rear Delt Row
3
1
8 reps
8 reps
RPE 7
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Upright Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Deficit Push Up
3
8 reps
RPE 8
3
Rear Delt Row
3
1
8 reps
8 reps
RPE 7
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Upright Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Deficit Push Up
3
8 reps
RPE 8
3
Rear Delt Row
3
1
8 reps
8 reps
RPE 7
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Upright Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 6
2
Deficit Push Up
1
8 reps
RPE 8
3
Rear Delt Row
2
8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
1
8 reps
RPE 6.5
5
Upright Row (Dumbbell)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Deficit Push Up
3
8 reps
RPE 8
3
Rear Delt Row
3
1
8 reps
8 reps
RPE 7
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Upright Row (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Pendlay Row
4
5 reps
RPE 8
4
Lying Side Lateral Raise
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Pendlay Row
4
5 reps
RPE 8
4
Lying Side Lateral Raise
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Pendlay Row
4
5 reps
RPE 8
4
Lying Side Lateral Raise
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Pendlay Row
3
5 reps
RPE 8
4
Lying Side Lateral Raise
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Pendlay Row
4
5 reps
RPE 8
4
Lying Side Lateral Raise
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Deficit Push Up
3
10 reps
RPE 8
3
Chin-Up (Bodyweight)
4
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Hanging Leg Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Deficit Push Up
3
10 reps
RPE 8
3
Chin-Up (Bodyweight)
4
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Hanging Leg Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Deficit Push Up
3
10 reps
RPE 8
3
Chin-Up (Bodyweight)
4
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Hanging Leg Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Deficit Push Up
3
10 reps
RPE 8
3
Chin-Up (Bodyweight)
4
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Hanging Leg Raise
3
10 reps
RPE 8
Week 1
1 / 5 Weeks
Day 3
1
Squat (Paused)
1 Set
1 Set
2 Sets
4 Reps
4 Reps
4 Reps
@6
@7
@8
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8
3
Pendlay Row
4 Sets
5 Reps
@8
4
Lying Side Lateral Raise
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
2
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
3
Single Arm High Row (Cable)
4 Sets
8 Reps
@8
4
Lu Raise
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Hammer Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@7
@8
2
Deficit Push Up
3 Sets
8 Reps
@8
3
Rear Delt Row
3 Sets
1 Set
8 Reps
8 Reps
@7
@8
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
@8
5
Skull Crusher (Barbell)
3 Sets
8 Reps
@8
6
Upright Row (Dumbbell)
3 Sets
8 Reps
@8
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@8
2
Deficit Push Up
3 Sets
10 Reps
@8
3
Chin-Up (Bodyweight)
4 Sets
@8
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
Hanging Leg Raise
3 Sets
10 Reps
@8