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GPT Home Gym Program 2.0

by Tanner D.
4.0
(1 rating)

Program Description

to get big snd strong

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 08, 2025 12:34
  • Last Edited
    Sep 23, 2025 12:19

Summary

Transform your strength training routine with the GPT Home Gym Program 2.0, a focused 6-week plan designed for serious lifters. Comprising four workouts per week, this program emphasizes compound movements like squats, deadlifts, and overhead presses, ensuring you build muscle and power effectively. Each session is structured to challenge your limits while providing clear intensity guidelines, making it perfect for both beginners and seasoned athletes. Equip your garage gym and get ready to elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.4%
Middle Delts
10.9%
Glutes
9.9%
Quadriceps
9.1%
Chest
9.1%
Triceps
8.8%
Abs
7.7%
Hamstrings
7.3%
Upper Back
5.8%
Lats
5.1%
Biceps
3.6%
Lower Back
3.3%
Rear Delts
3.3%
Calves
1.8%
Adductors
1.5%
Forearms
0.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
3
Lunge (Dumbbell)
4
10-12 reps
RPE 7
4
Chest Fly (Dumbbell)
4
12-15 reps
RPE 7
5
Glute Kickback (Cable)
4
12-15 reps
RPE 7
6
Standing Calf Raise
4
15-20 reps
RPE 7
7
Cable Crunch
4
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
3
Lunge (Dumbbell)
4
10-12 reps
RPE 7
4
Chest Fly (Dumbbell)
4
12-15 reps
RPE 7
5
Glute Kickback (Cable)
4
12-15 reps
RPE 7
6
Standing Calf Raise
4
15-20 reps
RPE 7
7
Cable Crunch
4
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
3
Lunge (Dumbbell)
4
10-12 reps
RPE 7
4
Chest Fly (Dumbbell)
4
12-15 reps
RPE 7
5
Glute Kickback (Cable)
4
12-15 reps
RPE 7
6
Standing Calf Raise
4
15-20 reps
RPE 7
7
Cable Crunch
4
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
3
Lunge (Dumbbell)
4
10-12 reps
RPE 7
4
Chest Fly (Dumbbell)
4
12-15 reps
RPE 7
5
Glute Kickback (Cable)
4
12-15 reps
RPE 7
6
Standing Calf Raise
4
15-20 reps
RPE 7
7
Cable Crunch
4
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
3
Lunge (Dumbbell)
4
10-12 reps
RPE 7
4
Chest Fly (Dumbbell)
4
12-15 reps
RPE 7
5
Glute Kickback (Cable)
4
12-15 reps
RPE 7
6
Standing Calf Raise
4
15-20 reps
RPE 7
7
Cable Crunch
4
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
3
Lunge (Dumbbell)
4
10-12 reps
RPE 7
4
Chest Fly (Dumbbell)
4
12-15 reps
RPE 7
5
Glute Kickback (Cable)
4
12-15 reps
RPE 7
6
Standing Calf Raise
4
15-20 reps
RPE 7
7
Cable Crunch
4
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
3
Dumbbell Row
4
10-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
5
Straight Arm Pulldown
4
12-15 reps
RPE 7
6
Lat Pulldown
4
10-12 reps
RPE 7
7
Oblique Crunch
4
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
3
Dumbbell Row
4
10-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
5
Straight Arm Pulldown
4
12-15 reps
RPE 7
6
Lat Pulldown
4
10-12 reps
RPE 7
7
Oblique Crunch
4
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
3
Dumbbell Row
4
10-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
5
Straight Arm Pulldown
4
12-15 reps
RPE 7
6
Lat Pulldown
4
10-12 reps
RPE 7
7
Oblique Crunch
4
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
3
Dumbbell Row
4
10-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
5
Straight Arm Pulldown
4
12-15 reps
RPE 7
6
Lat Pulldown
4
10-12 reps
RPE 7
7
Oblique Crunch
4
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
3
Dumbbell Row
4
10-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
5
Straight Arm Pulldown
4
12-15 reps
RPE 7
6
Lat Pulldown
4
10-12 reps
RPE 7
7
Oblique Crunch
4
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
3
Dumbbell Row
4
10-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
5
Straight Arm Pulldown
4
12-15 reps
RPE 7
6
Lat Pulldown
4
10-12 reps
RPE 7
7
Oblique Crunch
4
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Front Squat (Barbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Barbell)
4
10-12 reps
RPE 7
4
Lunge (Dumbbell)
4
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
4
12-15 reps
RPE 7
6
Face Pull
4
15-20 reps
RPE 7
7
Chest Fly (Dumbbell)
4
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Front Squat (Barbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Barbell)
4
10-12 reps
RPE 7
4
Lunge (Dumbbell)
4
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
4
12-15 reps
RPE 7
6
Face Pull
4
15-20 reps
RPE 7
7
Chest Fly (Dumbbell)
4
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Front Squat (Barbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Barbell)
4
10-12 reps
RPE 7
4
Lunge (Dumbbell)
4
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
4
12-15 reps
RPE 7
6
Face Pull
4
15-20 reps
RPE 7
7
Chest Fly (Dumbbell)
4
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Front Squat (Barbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Barbell)
4
10-12 reps
RPE 7
4
Lunge (Dumbbell)
4
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
4
12-15 reps
RPE 7
6
Face Pull
4
15-20 reps
RPE 7
7
Chest Fly (Dumbbell)
4
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Front Squat (Barbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Barbell)
4
10-12 reps
RPE 7
4
Lunge (Dumbbell)
4
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
4
12-15 reps
RPE 7
6
Face Pull
4
15-20 reps
RPE 7
7
Chest Fly (Dumbbell)
4
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Front Squat (Barbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Barbell)
4
10-12 reps
RPE 7
4
Lunge (Dumbbell)
4
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
4
12-15 reps
RPE 7
6
Face Pull
4
15-20 reps
RPE 7
7
Chest Fly (Dumbbell)
4
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 7
4
Hammer Curl (Dumbbell)
4
12-15 reps
RPE 7
5
Upright Row (Cable)
4
12-15 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
7
Russian Twist
4
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 7
4
Hammer Curl (Dumbbell)
4
12-15 reps
RPE 7
5
Upright Row (Cable)
4
12-15 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
7
Russian Twist
4
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 7
4
Hammer Curl (Dumbbell)
4
12-15 reps
RPE 7
5
Upright Row (Cable)
4
12-15 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
7
Russian Twist
4
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 7
4
Hammer Curl (Dumbbell)
4
12-15 reps
RPE 7
5
Upright Row (Cable)
4
12-15 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
7
Russian Twist
4
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 7
4
Hammer Curl (Dumbbell)
4
12-15 reps
RPE 7
5
Upright Row (Cable)
4
12-15 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
7
Russian Twist
4
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 7
4
Hammer Curl (Dumbbell)
4
12-15 reps
RPE 7
5
Upright Row (Cable)
4
12-15 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
7
Russian Twist
4
15-20 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
2 Sets
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@7
@8
@9
2
Bench Press (Barbell)
2 Sets
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@7
@8
@9
3
Lunge (Dumbbell)
4 Sets
10-12 Reps
@7
4
Chest Fly (Dumbbell)
4 Sets
12-15 Reps
@7
5
Glute Kickback (Cable)
4 Sets
12-15 Reps
@7
6
Standing Calf Raise
4 Sets
15-20 Reps
@7
7
Cable Crunch
4 Sets
15-20 Reps
@7
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
2
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@7
@8
@9
3
Dumbbell Row
4 Sets
10-12 Reps
@7
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@7
5
Straight Arm Pulldown
4 Sets
12-15 Reps
@7
6
Lat Pulldown
4 Sets
10-12 Reps
@7
7
Oblique Crunch
4 Sets
15-20 Reps
@7
Day 3
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
2
Front Squat (Barbell)
4 Sets
6-8 Reps
@7
3
Incline Bench Press (Barbell)
4 Sets
10-12 Reps
@7
4
Lunge (Dumbbell)
4 Sets
10-12 Reps
@7
5
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
@7
6
Face Pull
4 Sets
15-20 Reps
@7
7
Chest Fly (Dumbbell)
4 Sets
12-15 Reps
@7
Day 4
1
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@7
3
Seated Shoulder Press (Dumbbell)
4 Sets
10-12 Reps
@7
4
Hammer Curl (Dumbbell)
4 Sets
12-15 Reps
@7
5
Upright Row (Cable)
4 Sets
12-15 Reps
@7
6
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@7
7
Russian Twist
4 Sets
15-20 Reps
@7