Program Description
Welcome to your personalized 12-week training program designed specifically for your weight loss and muscle growth goals. With a focus on advanced strength training, this program combines upper and lower body workouts, pushing and pulling movements, and cardio to maximize your results. By utilizing your garage gym equipment, you'll develop a well-rounded physique while increasing your strength and endurance. Get ready to challenge yourself, track your progress, and achieve the big muscles you've been aiming for—all while shedding those extra pounds. Let's make every workout count!
Program Overview
- LevelAdvanced
- GoalLose Weight, Athletics
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout10 minutes
- CreatedMar 29, 2026 09:18
- Last EditedMar 29, 2026 11:00
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.4%
Lats
12.4%
Upper Back
11.3%
Abs
9.9%
Quadriceps
8.8%
Chest
8%
Front Delts
8%
Glutes
7.3%
Hamstrings
7.3%
Biceps
5.1%
Adductors
2.9%
Middle Delts
2.2%
Rear Delts
2.2%
Lower Back
1.5%
Other
0.7%
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ON THE BOOSTCAMP APP FOR FREE
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Leg Raise (Captain's Chair)
3
10 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Leg Raise (Captain's Chair)
3
10 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Leg Raise (Captain's Chair)
3
10 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Leg Raise (Captain's Chair)
3
10 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Leg Raise (Captain's Chair)
3
10 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Leg Raise (Captain's Chair)
3
10 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Leg Raise (Captain's Chair)
3
10 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Leg Raise (Captain's Chair)
3
10 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Leg Raise (Captain's Chair)
3
10 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Leg Raise (Captain's Chair)
3
10 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Leg Raise (Captain's Chair)
3
10 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Leg Raise (Captain's Chair)
3
10 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Dumbbell Bench Pullover
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Dumbbell Bench Pullover
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Dumbbell Bench Pullover
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Dumbbell Bench Pullover
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Dumbbell Bench Pullover
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Dumbbell Bench Pullover
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Dumbbell Bench Pullover
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Dumbbell Bench Pullover
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Dumbbell Bench Pullover
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Dumbbell Bench Pullover
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Dumbbell Bench Pullover
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Dumbbell Bench Pullover
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6 reps
-
2
Dumbbell Row
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6 reps
-
2
Dumbbell Row
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6 reps
-
2
Dumbbell Row
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6 reps
-
2
Dumbbell Row
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6 reps
-
2
Dumbbell Row
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6 reps
-
2
Dumbbell Row
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6 reps
-
2
Dumbbell Row
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6 reps
-
2
Dumbbell Row
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6 reps
-
2
Dumbbell Row
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6 reps
-
2
Dumbbell Row
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6 reps
-
2
Dumbbell Row
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6 reps
-
2
Dumbbell Row
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Pull-In
3
12 reps
-
2
Walking Lunge (Dumbbell)
4
10 reps
-
3
Jog
1
20-30 mins
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Pull-In
3
12 reps
-
2
Walking Lunge (Dumbbell)
4
10 reps
-
3
Jog
1
20-30 mins
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Pull-In
3
12 reps
-
2
Walking Lunge (Dumbbell)
4
10 reps
-
3
Jog
1
20-30 mins
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Pull-In
3
12 reps
-
2
Walking Lunge (Dumbbell)
4
10 reps
-
3
Jog
1
20-30 mins
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Pull-In
3
12 reps
-
2
Walking Lunge (Dumbbell)
4
10 reps
-
3
Jog
1
20-30 mins
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Pull-In
3
12 reps
-
2
Walking Lunge (Dumbbell)
4
10 reps
-
3
Jog
1
20-30 mins
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Pull-In
3
12 reps
-
2
Walking Lunge (Dumbbell)
4
10 reps
-
3
Jog
1
20-30 mins
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Pull-In
3
12 reps
-
2
Walking Lunge (Dumbbell)
4
10 reps
-
3
Jog
1
20-30 mins
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Pull-In
3
12 reps
-
2
Walking Lunge (Dumbbell)
4
10 reps
-
3
Jog
1
20-30 mins
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Pull-In
3
12 reps
-
2
Walking Lunge (Dumbbell)
4
10 reps
-
3
Jog
1
20-30 mins
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Pull-In
3
12 reps
-
2
Walking Lunge (Dumbbell)
4
10 reps
-
3
Jog
1
20-30 mins
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Pull-In
3
12 reps
-
2
Walking Lunge (Dumbbell)
4
10 reps
-
3
Jog
1
20-30 mins
-
Unlock with
by subscribing on the Boostcamp appPRO
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
8 Reps
-
2
Bent Over Row (Barbell)4 Sets
8 Reps
-
3
Overhead Press (Dumbbell)3 Sets
10 Reps
-
4
Pull-Up (Bodyweight)3 Sets
6 Reps
-
Day 2
1
Squat (Barbell)4 Sets
8 Reps
-
2
Deadlift (Barbell)4 Sets
8 Reps
-
3
Leg Raise (Captain's Chair)3 Sets
10 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)4 Sets
10 Reps
-
2
Dumbbell Bench Pullover3 Sets
10 Reps
-
3
Tricep Extension (Dumbbell)3 Sets
12 Reps
-
Day 4
1
Chin-Up (Bodyweight)3 Sets
6 Reps
-
2
Dumbbell Row4 Sets
10 Reps
-
3
Rear Delt Fly (Dumbbell)3 Sets
12 Reps
-
Day 5
1
Leg Pull-In3 Sets
12 Reps
-
2
Walking Lunge (Dumbbell)4 Sets
10 Reps
-
3
Jog1 Set
20-30 mins
-