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 EditedJun 18, 2025 09:50
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!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
-
1B
Chin-Up (Bodyweight)
4
-
2A
Pec Fly (Dumbbell)
2
-
2B
Inverted Row
2
-
3A
Bicep Curl (EZ Bar)
3
-
3B
Skull Crusher
3
-
4
Standing Cross Body Cable Lateral Raise
4
-
5A
Face Pull
3
-
5B
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
-
1B
Chin-Up (Bodyweight)
4
-
2A
Pec Fly (Dumbbell)
2
-
2B
Inverted Row
2
-
3A
Bicep Curl (EZ Bar)
3
-
3B
Skull Crusher
3
-
4
Standing Cross Body Cable Lateral Raise
4
-
5A
Face Pull
3
-
5B
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
-
1B
Chin-Up (Bodyweight)
4
-
2A
Pec Fly (Dumbbell)
2
-
2B
Inverted Row
2
-
3A
Bicep Curl (EZ Bar)
3
-
3B
Skull Crusher
3
-
4
Standing Cross Body Cable Lateral Raise
4
-
5A
Face Pull
3
-
5B
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
-
1B
Chin-Up (Bodyweight)
4
-
2A
Pec Fly (Dumbbell)
2
-
2B
Inverted Row
2
-
3A
Bicep Curl (EZ Bar)
3
-
3B
Skull Crusher
3
-
4
Standing Cross Body Cable Lateral Raise
4
-
5A
Face Pull
3
-
5B
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
-
1B
Chin-Up (Bodyweight)
4
-
2A
Pec Fly (Dumbbell)
2
-
2B
Inverted Row
2
-
3A
Bicep Curl (EZ Bar)
3
-
3B
Skull Crusher
3
-
4
Standing Cross Body Cable Lateral Raise
4
-
5A
Face Pull
3
-
5B
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
-
1B
Chin-Up (Bodyweight)
4
-
2A
Pec Fly (Dumbbell)
2
-
2B
Inverted Row
2
-
3A
Bicep Curl (EZ Bar)
3
-
3B
Skull Crusher
3
-
4
Standing Cross Body Cable Lateral Raise
4
-
5A
Face Pull
3
-
5B
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
-
1B
Chin-Up (Bodyweight)
4
-
2A
Pec Fly (Dumbbell)
2
-
2B
Inverted Row
2
-
3A
Bicep Curl (EZ Bar)
3
-
3B
Skull Crusher
3
-
4
Standing Cross Body Cable Lateral Raise
4
-
5A
Face Pull
3
-
5B
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
-
1B
Chin-Up (Bodyweight)
4
-
2A
Pec Fly (Dumbbell)
2
-
2B
Inverted Row
2
-
3A
Bicep Curl (EZ Bar)
3
-
3B
Skull Crusher
3
-
4
Standing Cross Body Cable Lateral Raise
4
-
5A
Face Pull
3
-
5B
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
-
1B
Chin-Up (Bodyweight)
4
-
2A
Pec Fly (Dumbbell)
2
-
2B
Inverted Row
2
-
3A
Bicep Curl (EZ Bar)
3
-
3B
Skull Crusher
3
-
4
Standing Cross Body Cable Lateral Raise
4
-
5A
Face Pull
3
-
5B
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
-
1B
Chin-Up (Bodyweight)
4
-
2A
Pec Fly (Dumbbell)
2
-
2B
Inverted Row
2
-
3A
Bicep Curl (EZ Bar)
3
-
3B
Skull Crusher
3
-
4
Standing Cross Body Cable Lateral Raise
4
-
5A
Face Pull
3
-
5B
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2 reps
-
2A
Hack Squat
3
-
2B
Overhead Tricep Extension (Cable)
3
-
3A
Reverse Nordic Curl
3
-
3B
Bayesian Curl
3
-
4A
Nordic Curl
3
-
4B
Lying Side Lateral Raise
3
-
5A
Romanian Deadlift (Barbell)
3
-
5B
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2 reps
-
2A
Hack Squat
3
-
2B
Overhead Tricep Extension (Cable)
3
-
3A
Reverse Nordic Curl
3
-
3B
Bayesian Curl
3
-
4A
Nordic Curl
3
-
4B
Lying Side Lateral Raise
3
-
5A
Romanian Deadlift (Barbell)
3
-
5B
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2 reps
-
2A
Hack Squat
3
-
2B
Overhead Tricep Extension (Cable)
3
-
3A
Reverse Nordic Curl
3
-
3B
Bayesian Curl
3
-
4A
Nordic Curl
3
-
4B
Lying Side Lateral Raise
3
-
5A
Romanian Deadlift (Barbell)
3
-
5B
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2 reps
-
2A
Hack Squat
3
-
2B
Overhead Tricep Extension (Cable)
3
-
3A
Reverse Nordic Curl
3
-
3B
Bayesian Curl
3
-
4A
Nordic Curl
3
-
4B
Lying Side Lateral Raise
3
-
5A
Romanian Deadlift (Barbell)
3
-
5B
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2 reps
-
2A
Hack Squat
3
-
2B
Overhead Tricep Extension (Cable)
3
-
3A
Reverse Nordic Curl
3
-
3B
Bayesian Curl
3
-
4A
Nordic Curl
3
-
4B
Lying Side Lateral Raise
3
-
5A
Romanian Deadlift (Barbell)
3
-
5B
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2 reps
-
2A
Hack Squat
3
-
2B
Overhead Tricep Extension (Cable)
3
-
3A
Reverse Nordic Curl
3
-
3B
Bayesian Curl
3
-
4A
Nordic Curl
3
-
4B
Lying Side Lateral Raise
3
-
5A
Romanian Deadlift (Barbell)
3
-
5B
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2 reps
-
2A
Hack Squat
3
-
2B
Overhead Tricep Extension (Cable)
3
-
3A
Reverse Nordic Curl
3
-
3B
Bayesian Curl
3
-
4A
Nordic Curl
3
-
4B
Lying Side Lateral Raise
3
-
5A
Romanian Deadlift (Barbell)
3
-
5B
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2 reps
-
2A
Hack Squat
3
-
2B
Overhead Tricep Extension (Cable)
3
-
3A
Reverse Nordic Curl
3
-
3B
Bayesian Curl
3
-
4A
Nordic Curl
3
-
4B
Lying Side Lateral Raise
3
-
5A
Romanian Deadlift (Barbell)
3
-
5B
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2 reps
-
2A
Hack Squat
3
-
2B
Overhead Tricep Extension (Cable)
3
-
3A
Reverse Nordic Curl
3
-
3B
Bayesian Curl
3
-
4A
Nordic Curl
3
-
4B
Lying Side Lateral Raise
3
-
5A
Romanian Deadlift (Barbell)
3
-
5B
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2 reps
-
2A
Hack Squat
3
-
2B
Overhead Tricep Extension (Cable)
3
-
3A
Reverse Nordic Curl
3
-
3B
Bayesian Curl
3
-
4A
Nordic Curl
3
-
4B
Lying Side Lateral Raise
3
-
5A
Romanian Deadlift (Barbell)
3
-
5B
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Supported Row (Dumbbell)
4
-
3A
Leg Press
4
-
3B
Dip (Bodyweight)
3
-
4A
Lying Leg Curl
3
-
4B
Lateral Raise (Dumbbell)
3
-
5A
Incline Curl (Dumbbell)
3
-
5B
Ab Wheel
3
-
5C
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Supported Row (Dumbbell)
4
-
3A
Leg Press
4
-
3B
Dip (Bodyweight)
3
-
4A
Lying Leg Curl
3
-
4B
Lateral Raise (Dumbbell)
3
-
5A
Incline Curl (Dumbbell)
3
-
5B
Ab Wheel
3
-
5C
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Supported Row (Dumbbell)
4
-
3A
Leg Press
4
-
3B
Dip (Bodyweight)
3
-
4A
Lying Leg Curl
3
-
4B
Lateral Raise (Dumbbell)
3
-
5A
Incline Curl (Dumbbell)
3
-
5B
Ab Wheel
3
-
5C
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Supported Row (Dumbbell)
4
-
3A
Leg Press
4
-
3B
Dip (Bodyweight)
3
-
4A
Lying Leg Curl
3
-
4B
Lateral Raise (Dumbbell)
3
-
5A
Incline Curl (Dumbbell)
3
-
5B
Ab Wheel
3
-
5C
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Supported Row (Dumbbell)
4
-
3A
Leg Press
4
-
3B
Dip (Bodyweight)
3
-
4A
Lying Leg Curl
3
-
4B
Lateral Raise (Dumbbell)
3
-
5A
Incline Curl (Dumbbell)
3
-
5B
Ab Wheel
3
-
5C
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Supported Row (Dumbbell)
4
-
3A
Leg Press
4
-
3B
Dip (Bodyweight)
3
-
4A
Lying Leg Curl
3
-
4B
Lateral Raise (Dumbbell)
3
-
5A
Incline Curl (Dumbbell)
3
-
5B
Ab Wheel
3
-
5C
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Supported Row (Dumbbell)
4
-
3A
Leg Press
4
-
3B
Dip (Bodyweight)
3
-
4A
Lying Leg Curl
3
-
4B
Lateral Raise (Dumbbell)
3
-
5A
Incline Curl (Dumbbell)
3
-
5B
Ab Wheel
3
-
5C
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Supported Row (Dumbbell)
4
-
3A
Leg Press
4
-
3B
Dip (Bodyweight)
3
-
4A
Lying Leg Curl
3
-
4B
Lateral Raise (Dumbbell)
3
-
5A
Incline Curl (Dumbbell)
3
-
5B
Ab Wheel
3
-
5C
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Supported Row (Dumbbell)
4
-
3A
Leg Press
4
-
3B
Dip (Bodyweight)
3
-
4A
Lying Leg Curl
3
-
4B
Lateral Raise (Dumbbell)
3
-
5A
Incline Curl (Dumbbell)
3
-
5B
Ab Wheel
3
-
5C
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Supported Row (Dumbbell)
4
-
3A
Leg Press
4
-
3B
Dip (Bodyweight)
3
-
4A
Lying Leg Curl
3
-
4B
Lateral Raise (Dumbbell)
3
-
5A
Incline Curl (Dumbbell)
3
-
5B
Ab Wheel
3
-
5C
Face Pull
3
-
Week 1
1 / 10 Weeks
Day 1
1A
Cambered Bar Barbell Bench press4 Sets
-
1B
Chin-Up (Bodyweight)4 Sets
-
2A
Pec Fly (Dumbbell)2 Sets
-
2B
Inverted Row2 Sets
-
3A
Bicep Curl (EZ Bar)3 Sets
-
3B
Skull Crusher3 Sets
-
4
Standing Cross Body Cable Lateral Raise4 Sets
-
5A
Face Pull3 Sets
-
5B
Ab Wheel3 Sets
-
Day 2
1
Front Squat (Barbell)2 Sets
2 Reps
-
2A
Hack Squat3 Sets
-
2B
Overhead Tricep Extension (Cable)3 Sets
-
3A
Reverse Nordic Curl3 Sets
-
3B
Bayesian Curl3 Sets
-
4A
Nordic Curl3 Sets
-
4B
Lying Side Lateral Raise3 Sets
-
5A
Romanian Deadlift (Barbell)3 Sets
-
5B
Face Pull3 Sets
-
Day 3
1
Incline Bench Press (Dumbbell)4 Sets
-
2
Chest Supported Row (Dumbbell)4 Sets
-
3A
Leg Press4 Sets
-
3B
Dip (Bodyweight)3 Sets
-
4A
Lying Leg Curl3 Sets
-
4B
Lateral Raise (Dumbbell)3 Sets
-
5A
Incline Curl (Dumbbell)3 Sets
-
5B
Ab Wheel3 Sets
-
5C
Face Pull3 Sets
-
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
4 weeks complete
4 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Awesome (obviously)