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BoostcampPNG

GPT Home Gym Program 2.0

by Tanner D.

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
    Aug 08, 2025 09:57
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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