Program Description
5x week split using only barbells and a cable machine Upper, lower, rest, upper, lower, arms, rest Superset in pairs to make workouts quicker (ex. on upper 1, superset incline bench and pullup, bench press and cable row, etc.)
Program Overview
- LevelBeginner
- GoalBodybuilding, Powerbuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJun 10, 2024 12:41
- Last EditedJun 18, 2025 12:46
Summary
Unlock your upper and lower body potential with this focused 8-week program designed for serious lifters. Training five days a week, you'll engage in a variety of compound and isolation exercises, including barbell rows, squats, and cable curls, to sculpt and strengthen your arms and core. Each session is crafted to maximize muscle growth and enhance performance, utilizing equipment typically found in a garage gym. Get ready to build a powerful physique and elevate your lifting game!
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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
Incline Bench Press (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Bench Press (Barbell)
3
-
4
Seated Row (Cable)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Bayesian Curl
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Lying Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Bench Press (Barbell)
3
-
4
Seated Row (Cable)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Bayesian Curl
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Lying Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Bench Press (Barbell)
3
-
4
Seated Row (Cable)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Bayesian Curl
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Lying Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Bench Press (Barbell)
3
-
4
Seated Row (Cable)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Bayesian Curl
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Lying Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Bench Press (Barbell)
3
-
4
Seated Row (Cable)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Bayesian Curl
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Lying Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Bench Press (Barbell)
3
-
4
Seated Row (Cable)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Bayesian Curl
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Lying Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Bench Press (Barbell)
3
-
4
Seated Row (Cable)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Bayesian Curl
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Lying Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Bench Press (Barbell)
3
-
4
Seated Row (Cable)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Bayesian Curl
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Reverse Nordic Curl
3
-
4
Single-Leg Leg Curl
3
-
5
Pull Through (Cable)
3
-
6
Standing Calf Raise
3
-
7
Tibialis Raise
3
-
8
Side Bend (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Reverse Nordic Curl
3
-
4
Single-Leg Leg Curl
3
-
5
Pull Through (Cable)
3
-
6
Standing Calf Raise
3
-
7
Tibialis Raise
3
-
8
Side Bend (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Reverse Nordic Curl
3
-
4
Single-Leg Leg Curl
3
-
5
Pull Through (Cable)
3
-
6
Standing Calf Raise
3
-
7
Tibialis Raise
3
-
8
Side Bend (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Reverse Nordic Curl
3
-
4
Single-Leg Leg Curl
3
-
5
Pull Through (Cable)
3
-
6
Standing Calf Raise
3
-
7
Tibialis Raise
3
-
8
Side Bend (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Reverse Nordic Curl
3
-
4
Single-Leg Leg Curl
3
-
5
Pull Through (Cable)
3
-
6
Standing Calf Raise
3
-
7
Tibialis Raise
3
-
8
Side Bend (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Reverse Nordic Curl
3
-
4
Single-Leg Leg Curl
3
-
5
Pull Through (Cable)
3
-
6
Standing Calf Raise
3
-
7
Tibialis Raise
3
-
8
Side Bend (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Reverse Nordic Curl
3
-
4
Single-Leg Leg Curl
3
-
5
Pull Through (Cable)
3
-
6
Standing Calf Raise
3
-
7
Tibialis Raise
3
-
8
Side Bend (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Reverse Nordic Curl
3
-
4
Single-Leg Leg Curl
3
-
5
Pull Through (Cable)
3
-
6
Standing Calf Raise
3
-
7
Tibialis Raise
3
-
8
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Guillotine Press
3
-
3
Lat Pulldown
3
-
4
Dip (Weighted)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Guillotine Press
3
-
3
Lat Pulldown
3
-
4
Dip (Weighted)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Guillotine Press
3
-
3
Lat Pulldown
3
-
4
Dip (Weighted)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Guillotine Press
3
-
3
Lat Pulldown
3
-
4
Dip (Weighted)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Guillotine Press
3
-
3
Lat Pulldown
3
-
4
Dip (Weighted)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Guillotine Press
3
-
3
Lat Pulldown
3
-
4
Dip (Weighted)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Guillotine Press
3
-
3
Lat Pulldown
3
-
4
Dip (Weighted)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Guillotine Press
3
-
3
Lat Pulldown
3
-
4
Dip (Weighted)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Cable Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
-
2
Reverse Lunge (Barbell)
3
-
3
Nordic Curl
3
-
4
Leg Extension
3
-
5
Hip Abductor (Machine)
3
-
6
Standing Calf Raise
3
-
7
Tibialis Raise
3
-
8
Wood Chop
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
-
2
Reverse Lunge (Barbell)
3
-
3
Nordic Curl
3
-
4
Leg Extension
3
-
5
Hip Abductor (Machine)
3
-
6
Standing Calf Raise
3
-
7
Tibialis Raise
3
-
8
Wood Chop
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
-
2
Reverse Lunge (Barbell)
3
-
3
Nordic Curl
3
-
4
Leg Extension
3
-
5
Hip Abductor (Machine)
3
-
6
Standing Calf Raise
3
-
7
Tibialis Raise
3
-
8
Wood Chop
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
-
2
Reverse Lunge (Barbell)
3
-
3
Nordic Curl
3
-
4
Leg Extension
3
-
5
Hip Abductor (Machine)
3
-
6
Standing Calf Raise
3
-
7
Tibialis Raise
3
-
8
Wood Chop
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
-
2
Reverse Lunge (Barbell)
3
-
3
Nordic Curl
3
-
4
Leg Extension
3
-
5
Hip Abductor (Machine)
3
-
6
Standing Calf Raise
3
-
7
Tibialis Raise
3
-
8
Wood Chop
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
-
2
Reverse Lunge (Barbell)
3
-
3
Nordic Curl
3
-
4
Leg Extension
3
-
5
Hip Abductor (Machine)
3
-
6
Standing Calf Raise
3
-
7
Tibialis Raise
3
-
8
Wood Chop
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
-
2
Reverse Lunge (Barbell)
3
-
3
Nordic Curl
3
-
4
Leg Extension
3
-
5
Hip Abductor (Machine)
3
-
6
Standing Calf Raise
3
-
7
Tibialis Raise
3
-
8
Wood Chop
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
-
2
Reverse Lunge (Barbell)
3
-
3
Nordic Curl
3
-
4
Leg Extension
3
-
5
Hip Abductor (Machine)
3
-
6
Standing Calf Raise
3
-
7
Tibialis Raise
3
-
8
Wood Chop
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Face Pull
3
-
3
Upright Row (Barbell)
3
-
4
Jefferson Curl
3
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Barbell)
3
-
7
Neck Extension
3
-
8
Neck Curl
3
-
9
Reverse Wrist Curl (Barbell)
3
-
10
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Face Pull
3
-
3
Upright Row (Barbell)
3
-
4
Jefferson Curl
3
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Barbell)
3
-
7
Neck Extension
3
-
8
Neck Curl
3
-
9
Reverse Wrist Curl (Barbell)
3
-
10
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Face Pull
3
-
3
Upright Row (Barbell)
3
-
4
Jefferson Curl
3
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Barbell)
3
-
7
Neck Extension
3
-
8
Neck Curl
3
-
9
Reverse Wrist Curl (Barbell)
3
-
10
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Face Pull
3
-
3
Upright Row (Barbell)
3
-
4
Jefferson Curl
3
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Barbell)
3
-
7
Neck Extension
3
-
8
Neck Curl
3
-
9
Reverse Wrist Curl (Barbell)
3
-
10
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Face Pull
3
-
3
Upright Row (Barbell)
3
-
4
Jefferson Curl
3
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Barbell)
3
-
7
Neck Extension
3
-
8
Neck Curl
3
-
9
Reverse Wrist Curl (Barbell)
3
-
10
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Face Pull
3
-
3
Upright Row (Barbell)
3
-
4
Jefferson Curl
3
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Barbell)
3
-
7
Neck Extension
3
-
8
Neck Curl
3
-
9
Reverse Wrist Curl (Barbell)
3
-
10
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Face Pull
3
-
3
Upright Row (Barbell)
3
-
4
Jefferson Curl
3
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Barbell)
3
-
7
Neck Extension
3
-
8
Neck Curl
3
-
9
Reverse Wrist Curl (Barbell)
3
-
10
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Face Pull
3
-
3
Upright Row (Barbell)
3
-
4
Jefferson Curl
3
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Barbell)
3
-
7
Neck Extension
3
-
8
Neck Curl
3
-
9
Reverse Wrist Curl (Barbell)
3
-
10
Wrist Curls
3
-
Week 1
1 / 8 Weeks
Day 3
1
Barbell Row3 Sets
-
2
Guillotine Press3 Sets
-
3
Lat Pulldown3 Sets
-
4
Dip (Weighted)3 Sets
-
5
One Arm Lateral Raise (Cable)3 Sets
-
6
Bicep Curl (Cable)3 Sets
-
7
Tricep Pushdown (Cable)3 Sets
-
8
Cable Crunch3 Sets
-
Day 2
1
Squat (Barbell)3 Sets
-
2
Romanian Deadlift (Barbell)3 Sets
-
3
Reverse Nordic Curl3 Sets
-
4
Single-Leg Leg Curl3 Sets
-
5
Pull Through (Cable)3 Sets
-
6
Standing Calf Raise3 Sets
-
7
Tibialis Raise3 Sets
-
8
Side Bend (Dumbbell)3 Sets
-
Day 1
1
Incline Bench Press (Barbell)3 Sets
-
2
Pull-Up (Weighted)3 Sets
-
3
Bench Press (Barbell)3 Sets
-
4
Seated Row (Cable)3 Sets
-
5
One Arm Lateral Raise (Cable)3 Sets
-
6
Bayesian Curl3 Sets
-
7
Overhead Tricep Extension (Cable)3 Sets
-
8
Lying Leg Raise3 Sets
-
Day 4
1
Sumo Deadlift (Barbell)3 Sets
-
2
Reverse Lunge (Barbell)3 Sets
-
3
Nordic Curl3 Sets
-
4
Leg Extension3 Sets
-
5
Hip Abductor (Machine)3 Sets
-
6
Standing Calf Raise3 Sets
-
7
Tibialis Raise3 Sets
-
8
Wood Chop3 Sets
-
Day 5
1
Overhead Press (Barbell)3 Sets
-
2
Face Pull3 Sets
-
3
Upright Row (Barbell)3 Sets
-
4
Jefferson Curl3 Sets
-
5
Skull Crusher (Barbell)3 Sets
-
6
Bicep Curl (Barbell)3 Sets
-
7
Neck Extension3 Sets
-
8
Neck Curl3 Sets
-
9
Reverse Wrist Curl (Barbell)3 Sets
-
10
Wrist Curls3 Sets
-