Program Description
3 day per week HIIT training to be done during a mild calorie deficit (~200-300) cals
Program Overview
- LevelIntermediate, Advanced, Beginner
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout50 minutes
- CreatedJun 08, 2025 07:41
- Last EditedAug 09, 2025 04:19
Summary
Unleash your inner Greek God with this 8-week strength program designed for serious lifters. Committing just three days a week, you'll focus on compound movements like the Incline Bench Press and Deadlift, ensuring a balanced approach to building muscle and strength. Each session targets key muscle groups, incorporating both barbell and dumbbell exercises to maximize your gains. Get ready to sculpt a powerful physique while honing your technique in a garage gym setting!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
2
Military Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Skull Crusher (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
-
2
Pull-Up (Bodyweight)
3
6-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
2
Military Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Skull Crusher (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
-
2
Pull-Up (Bodyweight)
3
6-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
2
Military Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Skull Crusher (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
-
2
Pull-Up (Bodyweight)
3
6-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
2
Military Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Skull Crusher (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
-
2
Pull-Up (Bodyweight)
3
6-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
-
2
Pull-Up (Bodyweight)
3
6-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
2
Military Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Skull Crusher (Barbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
-
2
Pull-Up (Bodyweight)
3
6-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
2
Military Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Skull Crusher (Barbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
-
2
Pull-Up (Bodyweight)
3
6-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
2
Military Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Skull Crusher (Barbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
-
2
Pull-Up (Bodyweight)
3
6-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
2
Military Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Skull Crusher (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
2
Military Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Skull Crusher (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
-
2
Pull-Up (Bodyweight)
3
6-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
2
Military Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Skull Crusher (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
-
2
Pull-Up (Bodyweight)
3
6-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
2
Military Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Skull Crusher (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
-
2
Pull-Up (Bodyweight)
3
6-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
2
Military Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Skull Crusher (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
-
2
Pull-Up (Bodyweight)
3
6-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
-
-
-
2
Military Press (Barbell)1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
-
-
-
3
Lateral Raise (Dumbbell)3 Sets
6-10 Reps
-
4
Skull Crusher (Barbell)3 Sets
6-10 Reps
-
Day 2
1
Deadlift (Barbell)1 Set
6-10 Reps
-
2
Pull-Up (Bodyweight)3 Sets
6-10 Reps
-
3
Leg Extension2 Sets
8-12 Reps
-
4
Rear Delt Fly (Dumbbell)2 Sets
8-12 Reps
-
5
Bicep Curl (Barbell)3 Sets
6-10 Reps
-
Day 3
1
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
-
-
-
2
Military Press (Barbell)1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
-
-
-
3
Lateral Raise (Dumbbell)3 Sets
6-10 Reps
-
4
Skull Crusher (Barbell)3 Sets
6-10 Reps
-