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Full Body Pump

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Written by Team GGR
Published on Jan 21, 2026
127 athletes joined

Looking for a garage gym hypertrophy program? Try Full Body Pump—a 3-day, bodybuilding-style program focused on compound movements.

4.00
(2 ratings)

PROGRAM DESCRIPTION

Coach: Lindsay Scheele, CPT and lead reviewer on Garage Gym Reviews Everything

In this bodybuilding-style program, Lindsay Scheele takes you through a push day, pull day, and leg day each week to help you gain muscle size and strength without spending hours in the gym.

If you have a solid garage gym, with access to an array of free weights, a cable machine, and a rack, this program would work for you. You’ll need about an hour for each workout, as Lindsay recommends 1-2 minutes of rest in between sets. Get ready to lift heavy and watch the gains arrive!

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PROGRAM OVERVIEW

  • Level
    Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Days Per Week
    3 days
  • Time Per Workout
    60 minutes
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.3%
Glutes
12.3%
Hamstrings
9.3%
Quadriceps
9%
Lats
9%
Triceps
7.5%
Front Delts
7.3%
Abs
5.5%
Biceps
5.3%
Middle Delts
3.8%
Stretching
3%
Chest
3%
Adductors
2.5%
Lower Back
2.5%
Rear Delts
2.3%
Other
1.5%
Abductors
1%
Forearms
1%
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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
World's Greatest Stretch
3
5 reps
RPE 2
2
Lateral Banded Walk
3
5 reps
RPE 2
3
Squat (Bodyweight)
3
5 reps
RPE 2
4
Glute Bridge (Bodyweight)
3
5 reps
RPE 2
5
Squat (Barbell)
3
6-8 reps
RPE 8
6
Deadlift (Barbell)
3
6-8 reps
RPE 8
7
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
8
Reverse Lunge (Dumbbell)
3
8-10 reps
RPE 8
9
Goblet Squat
3
8-10 reps
RPE 7
10
Kettlebell Swing
3
8-10 reps
RPE 7
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
5 reps
RPE 2
2
Lateral Banded Walk
3
5 reps
RPE 2
3
Squat (Bodyweight)
3
5 reps
RPE 2
4
Glute Bridge (Bodyweight)
3
5 reps
RPE 2
5
Squat (Barbell)
3
6-8 reps
RPE 8
6
Deadlift (Barbell)
3
6-8 reps
RPE 8
7
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
8
Reverse Lunge (Dumbbell)
3
8-10 reps
RPE 8
9
Goblet Squat
3
8-10 reps
RPE 7
10
Kettlebell Swing
3
8-10 reps
RPE 7
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
5 reps
RPE 2
2
Lateral Banded Walk
3
5 reps
RPE 2
3
Squat (Bodyweight)
3
5 reps
RPE 2
4
Glute Bridge (Bodyweight)
3
5 reps
RPE 2
5
Squat (Barbell)
3
6-8 reps
RPE 8
6
Deadlift (Barbell)
3
6-8 reps
RPE 8
7
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
8
Reverse Lunge (Dumbbell)
3
8-10 reps
RPE 8
9
Goblet Squat
3
8-10 reps
RPE 7
10
Kettlebell Swing
3
8-10 reps
RPE 7
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
5 reps
RPE 2
2
Lateral Banded Walk
3
5 reps
RPE 2
3
Squat (Bodyweight)
3
5 reps
RPE 2
4
Glute Bridge (Bodyweight)
3
5 reps
RPE 2
5
Squat (Barbell)
3
6-8 reps
RPE 8
6
Deadlift (Barbell)
3
6-8 reps
RPE 8
7
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
8
Reverse Lunge (Dumbbell)
3
8-10 reps
RPE 8
9
Goblet Squat
3
8-10 reps
RPE 7
10
Kettlebell Swing
3
8-10 reps
RPE 7
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
5 reps
RPE 2
2
Lateral Banded Walk
3
5 reps
RPE 2
3
Squat (Bodyweight)
3
5 reps
RPE 2
4
Glute Bridge (Bodyweight)
3
5 reps
RPE 2
5
Squat (Barbell)
3
6-8 reps
RPE 8
6
Deadlift (Barbell)
3
6-8 reps
RPE 8
7
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
8
Reverse Lunge (Dumbbell)
3
8-10 reps
RPE 8
9
Goblet Squat
3
8-10 reps
RPE 7
10
Kettlebell Swing
3
8-10 reps
RPE 7
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
5 reps
RPE 2
2
Lateral Banded Walk
3
5 reps
RPE 2
3
Squat (Bodyweight)
3
5 reps
RPE 2
4
Glute Bridge (Bodyweight)
3
5 reps
RPE 2
5
Squat (Barbell)
3
6-8 reps
RPE 8
6
Deadlift (Barbell)
3
6-8 reps
RPE 8
7
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
8
Reverse Lunge (Dumbbell)
3
8-10 reps
RPE 8
9
Goblet Squat
3
8-10 reps
RPE 7
10
Kettlebell Swing
3
8-10 reps
RPE 7
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
5 reps
RPE 2
2
Lateral Banded Walk
3
5 reps
RPE 2
3
Squat (Bodyweight)
3
5 reps
RPE 2
4
Glute Bridge (Bodyweight)
3
5 reps
RPE 2
5
Squat (Barbell)
3
6-8 reps
RPE 8
6
Deadlift (Barbell)
3
6-8 reps
RPE 8
7
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
8
Reverse Lunge (Dumbbell)
3
8-10 reps
RPE 8
9
Goblet Squat
3
8-10 reps
RPE 7
10
Kettlebell Swing
3
8-10 reps
RPE 7
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
5 reps
RPE 2
2
Lateral Banded Walk
3
5 reps
RPE 2
3
Squat (Bodyweight)
3
5 reps
RPE 2
4
Glute Bridge (Bodyweight)
3
5 reps
RPE 2
5
Squat (Barbell)
3
6-8 reps
RPE 8
6
Deadlift (Barbell)
3
6-8 reps
RPE 8
7
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
8
Reverse Lunge (Dumbbell)
3
8-10 reps
RPE 8
9
Goblet Squat
3
8-10 reps
RPE 7
10
Kettlebell Swing
3
8-10 reps
RPE 7
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
5 reps
RPE 2
2
Lateral Banded Walk
3
5 reps
RPE 2
3
Squat (Bodyweight)
3
5 reps
RPE 2
4
Glute Bridge (Bodyweight)
3
5 reps
RPE 2
5
Squat (Barbell)
3
6-8 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
7
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
8
Step-Up (Weighted)
3
8-10 reps
RPE 8
9
Leg Press
3
8-10 reps
RPE 7
10
Deadlift (Dumbbell)
3
8-10 reps
RPE 7
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
5 reps
RPE 2
2
Lateral Banded Walk
3
5 reps
RPE 2
3
Squat (Bodyweight)
3
5 reps
RPE 2
4
Glute Bridge (Bodyweight)
3
5 reps
RPE 2
5
Squat (Barbell)
3
6-8 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
7
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
8
Step-Up (Weighted)
3
8-10 reps
RPE 8
9
Leg Press
3
8-10 reps
RPE 7
10
Deadlift (Dumbbell)
3
8-10 reps
RPE 7
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
5 reps
RPE 2
2
Lateral Banded Walk
3
5 reps
RPE 2
3
Squat (Bodyweight)
3
5 reps
RPE 2
4
Glute Bridge (Bodyweight)
3
5 reps
RPE 2
5
Squat (Barbell)
3
6-8 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
7
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
8
Step-Up (Weighted)
3
8-10 reps
RPE 8
9
Leg Press
3
8-10 reps
RPE 7
10
Deadlift (Dumbbell)
3
8-10 reps
RPE 7
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
5 reps
RPE 2
2
Lateral Banded Walk
3
5 reps
RPE 2
3
Squat (Bodyweight)
3
5 reps
RPE 2
4
Glute Bridge (Bodyweight)
3
5 reps
RPE 2
5
Squat (Barbell)
3
6-8 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
7
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
8
Step-Up (Weighted)
3
8-10 reps
RPE 8
9
Leg Press
3
8-10 reps
RPE 7
10
Deadlift (Dumbbell)
3
8-10 reps
RPE 7
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Around The World
3
5 reps
RPE 2
2
Arm Circle
3
5 reps
RPE 2
3
Scapular Push Up
3
5 reps
RPE 2
4
Bench Press (Barbell)
3
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
8
Face Pull
3
8-10 reps
RPE 8
9
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
10
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Around The World
3
5 reps
RPE 2
2
Arm Circle
3
5 reps
RPE 2
3
Scapular Push Up
3
5 reps
RPE 2
4
Bench Press (Barbell)
3
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
8
Face Pull
3
8-10 reps
RPE 8
9
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
10
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Around The World
3
5 reps
RPE 2
2
Arm Circle
3
5 reps
RPE 2
3
Scapular Push Up
3
5 reps
RPE 2
4
Bench Press (Barbell)
3
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
8
Face Pull
3
8-10 reps
RPE 8
9
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
10
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Around The World
3
5 reps
RPE 2
2
Arm Circle
3
5 reps
RPE 2
3
Scapular Push Up
3
5 reps
RPE 2
4
Bench Press (Barbell)
3
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
8
Face Pull
3
8-10 reps
RPE 8
9
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
10
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Around The World
3
5 reps
RPE 2
2
Arm Circle
3
5 reps
RPE 2
3
Scapular Push Up
3
5 reps
RPE 2
4
Bench Press (Barbell)
3
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
8
Face Pull
3
8-10 reps
RPE 8
9
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
10
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Around The World
3
5 reps
RPE 2
2
Arm Circle
3
5 reps
RPE 2
3
Scapular Push Up
3
5 reps
RPE 2
4
Bench Press (Barbell)
3
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
8
Face Pull
3
8-10 reps
RPE 8
9
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
10
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Around The World
3
5 reps
RPE 2
2
Arm Circle
3
5 reps
RPE 2
3
Scapular Push Up
3
5 reps
RPE 2
4
Bench Press (Barbell)
3
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
8
Face Pull
3
8-10 reps
RPE 8
9
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
10
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Around The World
3
5 reps
RPE 2
2
Arm Circle
3
5 reps
RPE 2
3
Scapular Push Up
3
5 reps
RPE 2
4
Bench Press (Barbell)
3
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
8
Face Pull
3
8-10 reps
RPE 8
9
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
10
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Around The World
3
5 reps
RPE 2
2
Arm Circle
3
5 reps
RPE 2
3
Scapular Push Up
3
5 reps
RPE 2
4
Bench Press (Close Grip)
3
6-8 reps
RPE 8
5
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
8
Face Pull
3
8-10 reps
RPE 8
9
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
10
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Around The World
3
5 reps
RPE 2
2
Arm Circle
3
5 reps
RPE 2
3
Scapular Push Up
3
5 reps
RPE 2
4
Bench Press (Close Grip)
3
6-8 reps
RPE 8
5
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
8
Face Pull
3
8-10 reps
RPE 8
9
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
10
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Around The World
3
5 reps
RPE 2
2
Arm Circle
3
5 reps
RPE 2
3
Scapular Push Up
3
5 reps
RPE 2
4
Bench Press (Close Grip)
3
6-8 reps
RPE 8
5
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
8
Face Pull
3
8-10 reps
RPE 8
9
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
10
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Around The World
3
5 reps
RPE 2
2
Arm Circle
3
5 reps
RPE 2
3
Scapular Push Up
3
5 reps
RPE 2
4
Bench Press (Close Grip)
3
6-8 reps
RPE 8
5
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
8
Face Pull
3
8-10 reps
RPE 8
9
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
10
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
5 reps
RPE 2
2
Shrug (Barbell)
3
5 reps
RPE 2
3
Lat Pulldown (Band)
3
5 reps
RPE 2
4
Bench T-Spine Stretch
3
5 reps
RPE 2
5
Pull-Up (Weighted)
3
6-8 reps
RPE 8
6
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
7
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
8
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8
9
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
10
Hammer Curl
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
5 reps
RPE 2
2
Shrug (Barbell)
3
5 reps
RPE 2
3
Lat Pulldown (Band)
3
5 reps
RPE 2
4
Bench T-Spine Stretch
3
5 reps
RPE 2
5
Pull-Up (Weighted)
3
6-8 reps
RPE 8
6
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
7
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
8
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8
9
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
10
Hammer Curl
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
5 reps
RPE 2
2
Shrug (Barbell)
3
5 reps
RPE 2
3
Lat Pulldown (Band)
3
5 reps
RPE 2
4
Bench T-Spine Stretch
3
5 reps
RPE 2
5
Pull-Up (Weighted)
3
6-8 reps
RPE 8
6
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
7
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
8
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8
9
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
10
Hammer Curl
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
5 reps
RPE 2
2
Shrug (Barbell)
3
5 reps
RPE 2
3
Lat Pulldown (Band)
3
5 reps
RPE 2
4
Bench T-Spine Stretch
3
5 reps
RPE 2
5
Pull-Up (Weighted)
3
6-8 reps
RPE 8
6
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
7
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
8
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8
9
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
10
Hammer Curl
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
5 reps
RPE 2
2
Shrug (Barbell)
3
5 reps
RPE 2
3
Lat Pulldown (Band)
3
5 reps
RPE 2
4
Bench T-Spine Stretch
3
5 reps
RPE 2
5
Pull-Up (Weighted)
3
6-8 reps
RPE 8
6
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
7
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
8
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8
9
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
10
Hammer Curl
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
5 reps
RPE 2
2
Shrug (Barbell)
3
5 reps
RPE 2
3
Lat Pulldown (Band)
3
5 reps
RPE 2
4
Bench T-Spine Stretch
3
5 reps
RPE 2
5
Pull-Up (Weighted)
3
6-8 reps
RPE 8
6
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
7
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
8
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8
9
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
10
Hammer Curl
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
5 reps
RPE 2
2
Shrug (Barbell)
3
5 reps
RPE 2
3
Lat Pulldown (Band)
3
5 reps
RPE 2
4
Bench T-Spine Stretch
3
5 reps
RPE 2
5
Pull-Up (Weighted)
3
6-8 reps
RPE 8
6
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
7
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
8
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8
9
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
10
Hammer Curl
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
5 reps
RPE 2
2
Shrug (Barbell)
3
5 reps
RPE 2
3
Lat Pulldown (Band)
3
5 reps
RPE 2
4
Bench T-Spine Stretch
3
5 reps
RPE 2
5
Pull-Up (Weighted)
3
6-8 reps
RPE 8
6
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
7
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
8
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8
9
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
10
Hammer Curl
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
5 reps
RPE 2
2
Shrug (Barbell)
3
5 reps
RPE 2
3
Lat Pulldown (Band)
3
5 reps
RPE 2
4
Bench T-Spine Stretch
3
5 reps
RPE 2
5
Pull-Up (Weighted)
3
6-8 reps
RPE 8
6
Cable Low Row
3
6-8 reps
RPE 8
7
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
8
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8
9
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
10
Hammer Curl
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
5 reps
RPE 2
2
Shrug (Barbell)
3
5 reps
RPE 2
3
Lat Pulldown (Band)
3
5 reps
RPE 2
4
Bench T-Spine Stretch
3
5 reps
RPE 2
5
Pull-Up (Weighted)
3
6-8 reps
RPE 8
6
Cable Low Row
3
6-8 reps
RPE 8
7
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
8
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8
9
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
10
Hammer Curl
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
5 reps
RPE 2
2
Shrug (Barbell)
3
5 reps
RPE 2
3
Lat Pulldown (Band)
3
5 reps
RPE 2
4
Bench T-Spine Stretch
3
5 reps
RPE 2
5
Pull-Up (Weighted)
3
6-8 reps
RPE 8
6
Cable Low Row
3
6-8 reps
RPE 8
7
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
8
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8
9
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
10
Hammer Curl
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
5 reps
RPE 2
2
Shrug (Barbell)
3
5 reps
RPE 2
3
Lat Pulldown (Band)
3
5 reps
RPE 2
4
Bench T-Spine Stretch
3
5 reps
RPE 2
5
Pull-Up (Weighted)
3
6-8 reps
RPE 8
6
Cable Low Row
3
6-8 reps
RPE 8
7
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
8
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8
9
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
10
Hammer Curl
3
8-10 reps
RPE 8
Unlock with
PRO
by subscribing on the Boostcamp app
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
4.00 / 5
Reginald G.Age 53, Man
a year ago
3 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Good for 50+ men. Helped with my sciatica. Don't know how but it did help.
Jennifer E.Age 38, Woman
a year ago
3 weeks complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
This program fit perfectly in between my very busy and often chaotic life. Never more than 1 hour total per workout, effective and fun exercises, surprising muscle gain even for an experienced lifter like me. I imagine coming back to this whenever I can't spend 5+ hours a week in the gym. Well done!
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