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✈️The Hangar✈️

by Luke
1 athletes joined

Program Description

**✈️The Hangar✈️** is a dynamic 6-week program designed to enhance your athletic performance through a comprehensive mix of strength and conditioning workouts. With 30 sessions spread across the week, you'll engage in a variety of exercises including barbell squats, sled pushes, and core circuits, all tailored for novice to intermediate lifters. This program emphasizes functional movements to build strength, endurance, and agility, making it perfect for anyone looking to elevate their fitness game in the comfort of their garage gym. Get ready to push your limits and achieve your athletic goals!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 21, 2025 04:42
  • Last Edited
    Oct 21, 2025 05:17
Muscle Engagement
Front
Back
MuscleSet
Abs
12.2%
Biceps
11%
Quadriceps
9.6%
Upper Back
9.6%
Glutes
9.1%
Lats
9%
Triceps
7.6%
Full-Body
6%
Hamstrings
5.5%
Front Delts
4.1%
Calves
3.4%
Chest
3.4%
Middle Delts
3.4%
Other
1.7%
Adductors
1.4%
Lower Back
1.4%
Forearms
1.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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)
4
-
2
Sled Push
1
-
3
Trap Bar Deadlift
4
-
4
Sled Push
1
-
5
Standing Calf Raise
4
-
6
Sled Push
1
-
7
Bulgarian Split Squat (Dumbbell)
4
-
8
Sled Push
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Sled Push
1
-
3
Trap Bar Deadlift
4
-
4
Sled Push
1
-
5
Standing Calf Raise
4
-
6
Sled Push
1
-
7
Bulgarian Split Squat (Dumbbell)
4
-
8
Sled Push
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Sled Push
1
-
3
Trap Bar Deadlift
4
-
4
Sled Push
1
-
5
Standing Calf Raise
4
-
6
Sled Push
1
-
7
Bulgarian Split Squat (Dumbbell)
4
-
8
Sled Push
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Sled Push
1
-
3
Trap Bar Deadlift
4
-
4
Sled Push
1
-
5
Standing Calf Raise
4
-
6
Sled Push
1
-
7
Bulgarian Split Squat (Dumbbell)
4
-
8
Sled Push
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Sled Push
1
-
3
Trap Bar Deadlift
4
-
4
Sled Push
1
-
5
Standing Calf Raise
4
-
6
Sled Push
1
-
7
Bulgarian Split Squat (Dumbbell)
4
-
8
Sled Push
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Sled Push
1
-
3
Trap Bar Deadlift
4
-
4
Sled Push
1
-
5
Standing Calf Raise
4
-
6
Sled Push
1
-
7
Bulgarian Split Squat (Dumbbell)
4
-
8
Sled Push
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Hammer Curl
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Bicep Curl (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Seated Overhead Press (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Bent Over Row (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Bent Over Row (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Tricep Extension (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Pull-Up (Bodyweight)
4
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Hammer Curl
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Bicep Curl (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Seated Overhead Press (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Bent Over Row (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Bent Over Row (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Tricep Extension (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Pull-Up (Bodyweight)
4
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Hammer Curl
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Bicep Curl (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Seated Overhead Press (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Bent Over Row (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Bent Over Row (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Tricep Extension (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Pull-Up (Bodyweight)
4
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Hammer Curl
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Bicep Curl (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Seated Overhead Press (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Bent Over Row (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Bent Over Row (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Tricep Extension (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Pull-Up (Bodyweight)
4
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Hammer Curl
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Bicep Curl (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Seated Overhead Press (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Bent Over Row (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Bent Over Row (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Tricep Extension (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Pull-Up (Bodyweight)
4
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Hammer Curl
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Bicep Curl (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Seated Overhead Press (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Bent Over Row (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Bent Over Row (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Tricep Extension (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Pull-Up (Bodyweight)
4
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Landmine Twist
3
20 reps
-
2
Abs Crunch (Bodyweight)
3
10 reps
-
3
V-Up
3
10 reps
-
4
Russian Twist (Dumbbell)
3
20 reps
-
5
Plank Pull Through
3
20 reps
-
6
Hip Bridge March
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Landmine Twist
3
20 reps
-
2
Abs Crunch (Bodyweight)
3
10 reps
-
3
V-Up
3
10 reps
-
4
Russian Twist (Dumbbell)
3
20 reps
-
5
Plank Pull Through
3
20 reps
-
6
Hip Bridge March
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Landmine Twist
3
20 reps
-
2
Abs Crunch (Bodyweight)
3
10 reps
-
3
V-Up
3
10 reps
-
4
Russian Twist (Dumbbell)
3
20 reps
-
5
Plank Pull Through
3
20 reps
-
6
Hip Bridge March
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Landmine Twist
3
20 reps
-
2
Abs Crunch (Bodyweight)
3
10 reps
-
3
V-Up
3
10 reps
-
4
Russian Twist (Dumbbell)
3
20 reps
-
5
Plank Pull Through
3
20 reps
-
6
Hip Bridge March
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Landmine Twist
3
20 reps
-
2
Abs Crunch (Bodyweight)
3
10 reps
-
3
V-Up
3
10 reps
-
4
Russian Twist (Dumbbell)
3
20 reps
-
5
Plank Pull Through
3
20 reps
-
6
Hip Bridge March
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Landmine Twist
3
20 reps
-
2
Abs Crunch (Bodyweight)
3
10 reps
-
3
V-Up
3
10 reps
-
4
Russian Twist (Dumbbell)
3
20 reps
-
5
Plank Pull Through
3
20 reps
-
6
Hip Bridge March
3
20 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
4 Sets
-
2
Sled Push
1 Set
-
3
Trap Bar Deadlift
4 Sets
-
4
Sled Push
1 Set
-
5
Standing Calf Raise
4 Sets
-
6
Sled Push
1 Set
-
7
Bulgarian Split Squat (Dumbbell)
4 Sets
-
8
Sled Push
1 Set
-
Day 5
1
Landmine Twist
3 Sets
20 Reps
-
2
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
3
V-Up
3 Sets
10 Reps
-
4
Russian Twist (Dumbbell)
3 Sets
20 Reps
-
5
Plank Pull Through
3 Sets
20 Reps
-
6
Hip Bridge March
3 Sets
20 Reps
-
Day 3
1
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Hammer Curl
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
3
Bicep Curl (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Bent Over Row (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
6
Bent Over Row (Barbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
7
Tricep Extension (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
8
Pull-Up (Bodyweight)
4 Sets
3 Reps
-
Day 2
1
Run
1 Set
45 mins
@8
Day 4
1
Run
1 Set
60 mins
@6.5