5.0
(1 rating)
Program Description
Moderate volume with higher frequency for arms and shoulders (trained each workout) Best for irregular work schedules. Ideally run the upper/lower on weekends and the full body on Wednesday,(for example) to hit each muscle group at least twice a week but minimise overlapping recovery. Feel free to swap the days around depending on workout schedule but if you’re going to train 2 days back to back then make these the upper/lower workouts
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length10 weeks
- Time Per Workout70 minutes
- CreatedJun 23, 2024 11:32
- Last EditedAug 08, 2025 02:23
Summary
Transform your physique with this comprehensive 10-week program designed for balanced strength development across upper, lower, and full-body workouts. Committing to just three days a week, you'll engage in a variety of supersets that challenge your muscles and boost endurance. Perfect for garage gym enthusiasts, this program combines compound lifts with bodyweight exercises to maximize results and keep your workouts dynamic. Get ready to build strength, improve your form, and achieve your fitness goals!
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.9%
Hamstrings
10.7%
Quadriceps
9.3%
Middle Delts
8.3%
Biceps
7.8%
Abs
7.5%
Lats
6.5%
Glutes
6.4%
Rear Delts
6.2%
Triceps
6.2%
Chest
5.8%
Front Delts
5.5%
Lower Back
4.4%
Forearms
0.9%
Abductors
0.6%
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Greg B.Age 42, Man
a year ago
Awesome (obviously)