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Fray home strengthening program

by Francis Joseph Yanga

Program Description

Build strength and explosive power.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Olympic Weightlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 30, 2025 10:02
  • Last Edited
    Jun 18, 2025 10:08

Summary

Transform your home into a powerhouse with the Fray Home Strengthening Program! Over the next four weeks, you'll engage in a dynamic five-day-a-week regimen designed to build strength and enhance muscle tone using essential barbell and bodyweight exercises. Each session targets major muscle groups, ensuring a balanced approach to strength training. Whether you're a seasoned lifter or just starting out, this program will empower you to push your limits and achieve your fitness goals right from your garage gym. Get ready to feel stronger and more confident in just 28 days!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Lu Raise
3
10 reps
-
3
Front Squat (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Lu Raise
3
10 reps
-
3
Front Squat (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Lu Raise
3
10 reps
-
3
Front Squat (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Lu Raise
3
10 reps
-
3
Front Squat (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
12 reps
-
2
Wide Grip Pull-Up
3
5 reps
-
3
Ring Dip
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
12 reps
-
2
Wide Grip Pull-Up
3
5 reps
-
3
Ring Dip
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
12 reps
-
2
Wide Grip Pull-Up
3
5 reps
-
3
Ring Dip
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
12 reps
-
2
Wide Grip Pull-Up
3
5 reps
-
3
Ring Dip
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Squat
3
10 reps
-
2
Barbell Row
3
12 reps
-
3
Hang Clean
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Squat
3
10 reps
-
2
Barbell Row
3
12 reps
-
3
Hang Clean
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Squat
3
10 reps
-
2
Barbell Row
3
12 reps
-
3
Hang Clean
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Squat
3
10 reps
-
2
Barbell Row
3
12 reps
-
3
Hang Clean
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
15 reps
-
3
Good Morning
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
15 reps
-
3
Good Morning
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
15 reps
-
3
Good Morning
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
15 reps
-
3
Good Morning
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull
3
10 reps
-
2
Hang Snatch
3
10 reps
-
3
Split Jerk
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull
3
10 reps
-
2
Hang Snatch
3
10 reps
-
3
Split Jerk
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull
3
10 reps
-
2
Hang Snatch
3
10 reps
-
3
Split Jerk
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull
3
10 reps
-
2
Hang Snatch
3
10 reps
-
3
Split Jerk
3
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Overhead Press (Barbell)
3 Sets
10 Reps
-
2
Lu Raise
3 Sets
10 Reps
-
3
Front Squat (Barbell)
3 Sets
10 Reps
-
Day 2
1
Ring Push Up
3 Sets
12 Reps
-
2
Wide Grip Pull-Up
3 Sets
5 Reps
-
3
Ring Dip
3 Sets
5 Reps
-
Day 3
1
Overhead Squat
3 Sets
10 Reps
-
2
Barbell Row
3 Sets
12 Reps
-
3
Hang Clean
3 Sets
10 Reps
-
Day 4
1
Box Squat (Barbell)
3 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
15 Reps
-
3
Good Morning
3 Sets
10 Reps
-
Day 5
1
Snatch Pull
3 Sets
10 Reps
-
2
Hang Snatch
3 Sets
10 Reps
-
3
Split Jerk
3 Sets
10 Reps
-