Program Description
This is a challenge by Mark Carroll
Program Overview
- LevelNovice, Intermediate
- GoalMuscle & Sculpting
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedApr 15, 2025 02:37
- Last EditedJun 18, 2025 08:04
Summary
Unleash your strength with the Mark Carrol Phase 1 program, designed for four intense weeks of focused training. This program features four sessions per week, emphasizing heavy lifts and compound movements to build muscle and power. Each workout includes a mix of barbell and dumbbell exercises, such as high bar squats and Romanian deadlifts, ensuring comprehensive leg and upper body development. Perfect for those with a garage gym setup, this program is your pathway to serious gains and improved performance. Are you ready to elevate your training?
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
4-6 reps
RPE 9
3A
Lying Leg Curl
3
7-9 reps
RPE 9
3B
Bulgarian Split Squat (Dumbbell)
3
7-9 reps
RPE 9
4
Hip Thrust (Barbell)
1
1
1
11 reps
9 reps
7 reps
RPE 8
RPE 8
RPE 8
5
Hip Abductor (Machine)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
4-6 reps
RPE 9
3A
Lying Leg Curl
3
7-9 reps
RPE 9
3B
Bulgarian Split Squat (Dumbbell)
3
7-9 reps
RPE 9
4
Hip Thrust (Barbell)
1
1
1
11 reps
9 reps
7 reps
RPE 8
RPE 8
RPE 8
5
Hip Abductor (Machine)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
4-6 reps
RPE 9
3A
Lying Leg Curl
3
7-9 reps
RPE 9
3B
Bulgarian Split Squat (Dumbbell)
3
7-9 reps
RPE 9
4
Hip Thrust (Barbell)
1
1
1
11 reps
9 reps
7 reps
RPE 8
RPE 8
RPE 8
5
Hip Abductor (Machine)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
4-6 reps
RPE 9
3A
Lying Leg Curl
3
7-9 reps
RPE 9
3B
Bulgarian Split Squat (Dumbbell)
3
7-9 reps
RPE 9
4
Hip Thrust (Barbell)
1
1
1
11 reps
9 reps
7 reps
RPE 8
RPE 8
RPE 8
5
Hip Abductor (Machine)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-up Supinates
1
1
1
3+ reps
3+ reps
3+ reps
RPE 8
RPE 9
RPE 10
1B
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2A
Single Arm Row (Dumbbell)
3
7-9 reps
RPE 9
2B
Neutral Grip Dumbbell Bench Press
3
5-7 reps
RPE 9
3
Y Raise
3
8-10 reps
RPE 8
4A
Hammer Curl
2
8-10 reps
RPE 9
4B
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 9
5
Lying Leg Raise
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-up Supinates
1
1
1
3+ reps
3+ reps
3+ reps
RPE 8
RPE 9
RPE 10
1B
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2A
Single Arm Row (Dumbbell)
3
7-9 reps
RPE 9
2B
Neutral Grip Dumbbell Bench Press
3
5-7 reps
RPE 9
3
Y Raise
3
8-10 reps
RPE 8
4A
Hammer Curl
2
8-10 reps
RPE 9
4B
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 9
5
Lying Leg Raise
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-up Supinates
1
1
1
3+ reps
3+ reps
3+ reps
RPE 8
RPE 9
RPE 10
1B
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2A
Single Arm Row (Dumbbell)
3
7-9 reps
RPE 9
2B
Neutral Grip Dumbbell Bench Press
3
5-7 reps
RPE 9
3
Y Raise
3
8-10 reps
RPE 8
4A
Hammer Curl
2
8-10 reps
RPE 9
4B
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 9
5
Lying Leg Raise
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-up Supinates
1
1
1
3+ reps
3+ reps
3+ reps
RPE 8
RPE 9
RPE 10
1B
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2A
Single Arm Row (Dumbbell)
3
7-9 reps
RPE 9
2B
Neutral Grip Dumbbell Bench Press
3
5-7 reps
RPE 9
3
Y Raise
3
8-10 reps
RPE 8
4A
Hammer Curl
2
8-10 reps
RPE 9
4B
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 9
5
Lying Leg Raise
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Press (45 Degrees)
3
6-8 reps
-
3
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Zercher Front-Foot Elevated Split Squat
3
10-12 reps
-
5
Back Extension (Weighted)
3
10-12 reps
-
6
Hip Abductor (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Press (45 Degrees)
3
6-8 reps
-
3
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Zercher Front-Foot Elevated Split Squat
3
10-12 reps
-
5
Back Extension (Weighted)
3
10-12 reps
-
6
Hip Abductor (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Press (45 Degrees)
3
6-8 reps
-
3
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Zercher Front-Foot Elevated Split Squat
3
10-12 reps
-
5
Back Extension (Weighted)
3
10-12 reps
-
6
Hip Abductor (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Press (45 Degrees)
3
6-8 reps
-
3
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Zercher Front-Foot Elevated Split Squat
3
10-12 reps
-
5
Back Extension (Weighted)
3
10-12 reps
-
6
Hip Abductor (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
13-15 reps
-
1B
Lat Pulldown
3
13-15 reps
-
2A
Lateral Raise (Dumbbell)
3
13-15 reps
-
2B
Bent Over Row (Barbell)
3
13-15 reps
-
3A
Reverse Pec Deck
3
8-10 reps
-
3B
Push Up
3
-
4A
Overhead Tricep Extension (Cable)
3
13-15 reps
-
4B
Cable Crunch
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
13-15 reps
-
1B
Lat Pulldown
3
13-15 reps
-
2A
Lateral Raise (Dumbbell)
3
13-15 reps
-
2B
Bent Over Row (Barbell)
3
13-15 reps
-
3A
Reverse Pec Deck
3
8-10 reps
-
3B
Push Up
3
-
4A
Overhead Tricep Extension (Cable)
3
13-15 reps
-
4B
Cable Crunch
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
13-15 reps
-
1B
Lat Pulldown
3
13-15 reps
-
2A
Lateral Raise (Dumbbell)
3
13-15 reps
-
2B
Bent Over Row (Barbell)
3
13-15 reps
-
3A
Reverse Pec Deck
3
8-10 reps
-
3B
Push Up
3
-
4A
Overhead Tricep Extension (Cable)
3
13-15 reps
-
4B
Cable Crunch
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
13-15 reps
-
1B
Lat Pulldown
3
13-15 reps
-
2A
Lateral Raise (Dumbbell)
3
13-15 reps
-
2B
Bent Over Row (Barbell)
3
13-15 reps
-
3A
Reverse Pec Deck
3
8-10 reps
-
3B
Push Up
3
-
4A
Overhead Tricep Extension (Cable)
3
13-15 reps
-
4B
Cable Crunch
3
15-20 reps
-
Week 1
1 / 4 Weeks
Day 1
1
High Bar Squat (Barbell)3 Sets
4-6 Reps
@9
2
Romanian Deadlift (Dumbbell)3 Sets
4-6 Reps
@9
3A
Lying Leg Curl3 Sets
7-9 Reps
@9
3B
Bulgarian Split Squat (Dumbbell)3 Sets
7-9 Reps
@9
4
Hip Thrust (Barbell)1 Set
1 Set
1 Set
11 Reps
9 Reps
7 Reps
@8
@8
@8
5
Hip Abductor (Machine)2 Sets
10-12 Reps
@8
Day 2
1A
Pull-up Supinates1 Set
1 Set
1 Set
3+ Reps
3+ Reps
3+ Reps
@8
@9
@10
1B
Incline Bench Press (Dumbbell)3 Sets
6-8 Reps
@9
2A
Single Arm Row (Dumbbell)3 Sets
7-9 Reps
@9
2B
Neutral Grip Dumbbell Bench Press3 Sets
5-7 Reps
@9
3
Y Raise3 Sets
8-10 Reps
@8
4A
Hammer Curl2 Sets
8-10 Reps
@9
4B
Skull Crusher (Dumbbell)2 Sets
8-10 Reps
@9
5
Lying Leg Raise2 Sets
1 Set
8-10 Reps
8-10 Reps
@8.5
@9
Day 3
1
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Leg Press (45 Degrees)3 Sets
6-8 Reps
-
3
Hip Thrust (Barbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Zercher Front-Foot Elevated Split Squat3 Sets
10-12 Reps
-
5
Back Extension (Weighted)3 Sets
10-12 Reps
-
6
Hip Abductor (Machine)3 Sets
10-12 Reps
-
Day 4
1A
Seated Overhead Press (Dumbbell)3 Sets
13-15 Reps
-
1B
Lat Pulldown3 Sets
13-15 Reps
-
2A
Lateral Raise (Dumbbell)3 Sets
13-15 Reps
-
2B
Bent Over Row (Barbell)3 Sets
13-15 Reps
-
3A
Reverse Pec Deck3 Sets
8-10 Reps
-
3B
Push Up3 Sets
-
4A
Overhead Tricep Extension (Cable)3 Sets
13-15 Reps
-
4B
Cable Crunch3 Sets
15-20 Reps
-