Full Body Pump
Looking for a garage gym hypertrophy program? Try Full Body Pump—a 3-day, bodybuilding-style program focused on compound movements.
Overview
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!
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | World's Greatest Stretch | 3 | 5 reps | @2 |
| 2 | Lateral Banded Walk | 3 | 5 reps | @2 |
| 3 | Squat (Bodyweight) | 3 | 5 reps | @2 |
| 4 | Glute Bridge (Bodyweight) | 3 | 5 reps | @2 |
| 5 | Squat (Barbell) | 3 | 6–8 reps | @8 |
| 6 | Deadlift (Barbell) | 3 | 6–8 reps | @8 |
| 7 | Hip Thrust (Barbell) | 3 | 6–8 reps | @8 |
| 8 | Reverse Lunge (Dumbbell) | 3 | 8–10 reps | @8 |
| 9 | Goblet Squat | 3 | 8–10 reps | @7 |
| 10 | Kettlebell Swing | 3 | 8–10 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Around The World | 3 | 5 reps | @2 |
| 2 | Arm Circle | 3 | 5 reps | @2 |
| 3 | Scapular Push Up | 3 | 5 reps | @2 |
| 4 | Bench Press (Barbell) | 3 | 6–8 reps | @8 |
| 5 | Incline Bench Press (Dumbbell) | 3 | 6–8 reps | @8 |
| 6 | Seated Shoulder Press (Dumbbell) | 3 | 6–8 reps | @8 |
| 7 | Lateral Raise (Dumbbell) | 3 | 8–10 reps | @8 |
| 8 | Face Pull | 3 | 8–10 reps | @8 |
| 9 | Tricep Pushdown (Cable) | 3 | 8–10 reps | @8 |
| 10 | Single Arm Tricep Extension (Cable) | 3 | 8–10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Scapular Pull-Up | 3 | 5 reps | @2 |
| 2 | Shrug (Barbell) | 3 | 5 reps | @2 |
| 3 | Lat Pulldown (Band) | 3 | 5 reps | @2 |
| 4 | Bench T-Spine Stretch | 3 | 5 reps | @2 |
| 5 | Pull-Up (Weighted) | 3 | 6–8 reps | @8 |
| 6 | Bent Over Row (Barbell) | 3 | 6–8 reps | @8 |
| 7 | Wide Grip Lat Pulldown | 3 | 8–10 reps | @8 |
| 8 | Single Arm Row (Dumbbell) | 3 | 6–8 reps | @8 |
| 9 | Bicep Curl (Dumbbell) | 3 | 8–10 reps | @8 |
| 10 | Hammer Curl | 3 | 8–10 reps | @8 |
Weeks 2–12 are in the app
Purchase the full program inside the Boostcamp app to unlock all weeks with auto-progression and coaching notes.
The coach
Garage Gym Reviews is the premier online resource for those who train at home. Whether you have a garage gym, home gym, basement gym, backyard gym, or any other variation, our goal is to provide you with the information and motivation you need to continue doing so at an optimal level.
The site was founded by Cooper Mitchell (also known as Coop) in 2014. Now, Coop is joined by a whole team of certified personal trainers, certified nutrition coaches, weightlifting coaches, CrossFit coaches—and even an Olympian—who provide unbiased, in-depth articles on everything fitness-related through science-backed information and a collective 30+ years of experience coaching and training. In addition, we offer the ability for users to build their own setup and show it off to the community. Garage Gym Owners train at home, but that doesn’t mean they’re alone in the efforts.
Common questions
Full Body Pump is a paid program available inside the Boostcamp app. You can browse the full week 1 schedule here for free, then purchase inside the app to unlock all 12 weeks with auto-progression and coaching notes included.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Full Body Pump is structured around 3 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Full Body Pump is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
