2024 - the beginning

by Felix Bungart

1 athletes joined

5.0

(1 rating)

Program Description

Starting by building a foundation strength and in the following there is a focus on your legs and your speed. Week 1+2 are the same, as well as Week 4+5. On which day you do your Workout doesn’t matter, just that you do it!

Program Overview

Level
Intermediate
Goal
Athletics, Powerbuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Jan 05, 2024 05:07
Last Edited
Jun 18, 2025 11:20

Summary

Kickstart your fitness journey with "2024 - the beginning," a focused 6-week program designed for those ready to build strength and endurance. Committing just three days a week, you'll engage in a variety of bodyweight and barbell exercises, including supersets like Wall Sits and Push-Ups, to maximize your workout efficiency. This program is perfect for those with access to a garage gym, ensuring you have the tools needed to transform your body. Get ready to push your limits and see real results!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

20.4%

Glutes

14.1%

Chest

9.3%

Hamstrings

8.5%

Front Delts

7.9%

Triceps

7.9%

Lats

7.3%

Upper Back

Abs

4.1%

Lower Back

4.1%

Biceps

3.1%

Other

2.2%

Middle Delts

Adductors

1.7%

Calves

0.5%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Day 1

Wall Sit

1 mins

1.5 mins

2 mins

Push Up

20 reps

Bench Press (Barbell)

8 reps

6 reps

RPE 7

RPE 8

Leg Extension

8 reps

6 reps

RPE 7

RPE 8

Lying Leg Curl

8 reps

6 reps

RPE 7

RPE 8

Pull-Up (Bodyweight)

8 reps

6 reps

Hip Bridge March

25 reps

Day 1

Wall Sit

1 mins

1.5 mins

2 mins

Push Up

20 reps

Bench Press (Barbell)

6 reps

4 reps

RPE 8

RPE 9

Leg Extension

8 reps

6 reps

RPE 7

RPE 8

Lying Leg Curl

8 reps

6 reps

RPE 7

RPE 8

Pull-Up (Bodyweight)

8 reps

6 reps

Hip Bridge March

25 reps

Day 1

Wall Sit

1 mins

1.5 mins

2 mins

Push Up

20 reps

Bench Press (Barbell)

8 reps

6 reps

RPE 7

RPE 8

Leg Extension

8 reps

6 reps

RPE 7

RPE 8

Lying Leg Curl

8 reps

6 reps

RPE 7

RPE 8

Pull-Up (Bodyweight)

8 reps

6 reps

Hip Bridge March

25 reps

Day 1

Tempo Deadlift

6 reps

4 reps

RPE 6

RPE 7

Hands on Hips Countermovement Jump

6 reps

Leg Extension

8 reps

6 reps

RPE 6

RPE 7

Box Jump

10 reps

Hip Bridge March

1 mins

Wall Sit

1 mins

Skater Hop

5 reps

Day 1

Tempo Deadlift

6 reps

4 reps

RPE 6

RPE 7

Hands on Hips Countermovement Jump

6 reps

Leg Extension

8 reps

6 reps

RPE 6

RPE 7

Box Jump

10 reps

Hip Bridge March

1 mins

Wall Sit

1 mins

Skater Hop

5 reps

Day 1

Jog

15 mins

Yoga

30 mins

Day 2

Deadlift (Barbell)

8 reps

6 reps

5 reps

4 reps

RPE 6.5

RPE 7

RPE 8

Front Squat (Barbell)

8 reps

6 reps

5 reps

4 reps

RPE 6.5

RPE 7

RPE 8

Bulgarian Split Squat (Dumbbell)

8 reps

6 reps

RPE 6.5

RPE 8

Step-Up (Weighted)

15 reps

10 reps

RPE 7.5

RPE 8

Day 2

Deadlift (Barbell)

8 reps

5 reps

3 reps

RPE 6.5

RPE 8

RPE 9

Front Squat (Barbell)

8 reps

5 reps

3 reps

RPE 6.5

RPE 8

RPE 9

Bulgarian Split Squat (Dumbbell)

6 reps

4 reps

RPE 7.5

RPE 8.5

Step-Up (Weighted)

15 reps

10 reps

RPE 7.5

RPE 8

Day 2

Deadlift (Barbell)

8 reps

6 reps

5 reps

4 reps

RPE 7

RPE 7.5

RPE 8.5

Front Squat (Barbell)

8 reps

6 reps

5 reps

4 reps

RPE 7

RPE 7.5

RPE 8.5

Bulgarian Split Squat (Dumbbell)

8 reps

6 reps

RPE 7

RPE 8.5

Step-Up (Weighted)

15 reps

10 reps

RPE 8

RPE 8.5

Day 2

Deadlift (Barbell)

8 reps

6 reps

5 reps

4 reps

RPE 6.5

RPE 7

RPE 8

Front Squat (Barbell)

8 reps

6 reps

5 reps

4 reps

RPE 6.5

RPE 7

RPE 8

Bulgarian Split Squat (Dumbbell)

8 reps

6 reps

RPE 6.5

RPE 8

Step-Up (Weighted)

15 reps

10 reps

RPE 7.5

RPE 8

Day 2

Deadlift (Barbell)

8 reps

6 reps

5 reps

4 reps

RPE 6.5

RPE 7

RPE 8

Front Squat (Barbell)

8 reps

6 reps

5 reps

4 reps

RPE 6.5

RPE 7

RPE 8

Bulgarian Split Squat (Dumbbell)

8 reps

6 reps

RPE 6.5

RPE 8

Step-Up (Weighted)

15 reps

10 reps

RPE 7.5

RPE 8

Day 2

Jog

15 mins

Yoga

30 mins

Day 3

Bench Press (Barbell)

10 reps

8 reps

6 reps

RPE 6.5

RPE 7

RPE 8

Lat Pulldown

12 reps

10 reps

8 reps

RPE 6.5

RPE 7

RPE 8

Incline Bench Press (Barbell)

8 reps

6 reps

RPE 7

RPE 8

Military Press (Barbell)

6 reps

4 reps

RPE 7

RPE 8

Pull-Up (Bodyweight)

8 reps

6 reps

Day 3

Bench Press (Barbell)

8 reps

6 reps

4 reps

RPE 7

RPE 8

RPE 9

Lat Pulldown

10 reps

8 reps

6 reps

RPE 7

RPE 8

RPE 9

Incline Bench Press (Barbell)

6 reps

4 reps

RPE 8

RPE 9

Military Press (Barbell)

4 reps

3 reps

RPE 7.5

RPE 8.5

Pull-Up (Bodyweight)

8 reps

6 reps

Day 3

Skater Hop

10 reps

Copenhagen Plank

1 reps

Hip Thrust (Barbell)

8 reps

6 reps

RPE 7

RPE 8

Box Jump

10 reps

Ab Wheel

6 reps

Push Up

20 reps

Day 3

Bench Press (Barbell)

10 reps

8 reps

6 reps

RPE 7

RPE 7.5

RPE 8.5

Lat Pulldown

12 reps

10 reps

8 reps

RPE 7

RPE 7.5

RPE 8.5

Incline Bench Press (Barbell)

8 reps

6 reps

RPE 7.5

RPE 8.5

Military Press (Barbell)

6 reps

4 reps

RPE 7.5

RPE 8.5

Pull-Up (Bodyweight)

8 reps

6 reps

Day 3

Bench Press (Barbell)

10 reps

8 reps

6 reps

RPE 7.5

RPE 8

RPE 9

Lat Pulldown

12 reps

10 reps

8 reps

RPE 7.5

RPE 8

RPE 9

Incline Bench Press (Barbell)

8 reps

6 reps

RPE 8

RPE 9

Military Press (Barbell)

6 reps

4 reps

RPE 8

RPE 9

Pull-Up (Bodyweight)

8 reps

6 reps

Day 4

Bench Press (Barbell)

10 reps

8 reps

6 reps

RPE 7

RPE 7.5

RPE 8.5

Lat Pulldown

12 reps

10 reps

8 reps

RPE 7

RPE 7.5

RPE 8.5

Incline Bench Press (Barbell)

8 reps

6 reps

RPE 7.5

RPE 8.5

Military Press (Barbell)

6 reps

4 reps

RPE 7.5

RPE 8.5

Pull-Up (Bodyweight)

8 reps

6 reps

Day 1

Wall Sit

1 Set

1 mins

1.5 mins

2 mins

Push Up

3 Sets

20 Reps

Bench Press (Barbell)

1 Set

2 Sets

8 Reps

6 Reps

Leg Extension

1 Set

2 Sets

8 Reps

6 Reps

Lying Leg Curl

1 Set

2 Sets

8 Reps

6 Reps

Pull-Up (Bodyweight)

1 Set

2 Sets

8 Reps

6 Reps

Hip Bridge March

3 Sets

25 Reps

Day 2

Deadlift (Barbell)

1 Set

8 Reps

6 Reps

5 Reps

4 Reps

@6.5

Front Squat (Barbell)

1 Set

8 Reps

6 Reps

5 Reps

4 Reps

@6.5

Bulgarian Split Squat (Dumbbell)

1 Set

2 Sets

8 Reps

6 Reps

@6.5

Step-Up (Weighted)

2 Sets

1 Set

15 Reps

10 Reps

@7.5

Day 3

Bench Press (Barbell)

1 Set

2 Sets

10 Reps

8 Reps

6 Reps

@6.5

Lat Pulldown

1 Set

2 Sets

12 Reps

10 Reps

8 Reps

@6.5

Incline Bench Press (Barbell)

1 Set

2 Sets

8 Reps

6 Reps

Military Press (Barbell)

1 Set

2 Sets

6 Reps

4 Reps

Pull-Up (Bodyweight)

2 Sets

1 Set

8 Reps

6 Reps

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

5.00 / 5

Felix BungartAge 17, Man

2 years ago

4 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications