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Lethal anthropomorphic weapon

by Gabriel E.

Program Description

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Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 17, 2025 11:46
  • Last Edited
    Sep 24, 2025 04:17

Summary

Unleash your inner powerhouse with the "Lethal Anthropomorphic Weapon" program! Over the course of 4 weeks, you'll engage in 5 days of intense training designed to sculpt your lower body, arms, and grip strength. Each session incorporates foundational barbell and bodyweight exercises like squats, deadlifts, and curls, ensuring you build strength and muscle effectively. Perfect for those looking to elevate their performance in a garage gym setting, this program will transform you into a true lifting machine. Get ready to dominate your workouts and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Abs
13.3%
Triceps
13.2%
Forearms
11.3%
Upper Back
9.4%
Biceps
9.2%
Lats
8.9%
Chest
7.5%
Quadriceps
7%
Glutes
6.5%
Hamstrings
6%
Lower Back
3.4%
Front Delts
2.8%
Adductors
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
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Pull-Up (Weighted)
2
1
5 reps
10 reps
-
-
3
Dip (Weighted)
2
1
5 reps
10 reps
-
-
4
Seal Row
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Pull-Up (Weighted)
2
1
4 reps
10 reps
-
-
3
Dip (Weighted)
2
1
4 reps
10 reps
-
-
4
Seal Row
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
-
2
Pull-Up (Weighted)
2
1
3 reps
10 reps
-
-
3
Dip (Weighted)
2
1
3 reps
10 reps
-
-
4
Seal Row
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1 reps
10 reps
-
-
2
Pull-Up (Weighted)
2
1
2 reps
10 reps
-
-
3
Dip (Weighted)
2
1
2 reps
10 reps
-
-
4
Seal Row
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Deadlift (Barbell)
3
4 reps
-
3
Ab Wheel
3
12-20 reps
-
4
Hanging Leg Raise
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Deadlift (Barbell)
3
3 reps
-
3
Ab Wheel
3
12-20 reps
-
4
Hanging Leg Raise
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
-
2
Deadlift (Barbell)
3
2 reps
-
3
Ab Wheel
3
12-20 reps
-
4
Hanging Leg Raise
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
-
2
Deadlift (Barbell)
3
1 reps
-
3
Ab Wheel
3
12-20 reps
-
4
Hanging Leg Raise
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-20 reps
-
2
Hammer Curl (Dumbbell)
2
12-20 reps
-
3
Skull Crusher (Barbell)
2
8-12 reps
-
4
French Press
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-20 reps
-
2
Hammer Curl (Dumbbell)
2
12-20 reps
-
3
Skull Crusher (Barbell)
2
8-12 reps
-
4
French Press
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-20 reps
-
2
Hammer Curl (Dumbbell)
2
12-20 reps
-
3
Skull Crusher (Barbell)
2
8-12 reps
-
4
French Press
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-20 reps
-
2
Hammer Curl (Dumbbell)
2
12-20 reps
-
3
Skull Crusher (Barbell)
2
8-12 reps
-
4
French Press
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
4
20 reps
-
2
Wrist Curls
2
40 reps
-
3
Farmer's Walk (Weighted)
2
0.7 mins
-
4
Ab Wheel
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
4
20 reps
-
2
Wrist Curls
2
40 reps
-
3
Farmer's Walk (Weighted)
2
0.7 mins
-
4
Ab Wheel
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
4
20 reps
-
2
Wrist Curls
2
40 reps
-
3
Farmer's Walk (Weighted)
2
0.7 mins
-
4
Ab Wheel
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
4
20 reps
-
2
Wrist Curls
2
40 reps
-
3
Farmer's Walk (Weighted)
2
0.7 mins
-
4
Ab Wheel
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Pull-Up (Weighted)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
7 reps
-
2
Romanian Deadlift (Barbell)
2
7 reps
-
3
Pull-Up (Weighted)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6 reps
-
2
Romanian Deadlift (Barbell)
2
6 reps
-
3
Pull-Up (Weighted)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5 reps
-
2
Romanian Deadlift (Barbell)
2
5 reps
-
3
Pull-Up (Weighted)
2
12 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Squat (Barbell)
3 Sets
4 Reps
-
2
Deadlift (Barbell)
3 Sets
4 Reps
-
3
Ab Wheel
3 Sets
12-20 Reps
-
4
Hanging Leg Raise
3 Sets
12-20 Reps
-
Day 3
1
Incline Curl (Dumbbell)
3 Sets
12-20 Reps
-
2
Hammer Curl (Dumbbell)
2 Sets
12-20 Reps
-
3
Skull Crusher (Barbell)
2 Sets
8-12 Reps
-
4
French Press
2 Sets
12-20 Reps
-
Day 4
1
Reverse Wrist Curl (Barbell)
4 Sets
20 Reps
-
2
Wrist Curls
2 Sets
40 Reps
-
3
Farmer's Walk (Weighted)
2 Sets
0.7 mins
-
4
Ab Wheel
3 Sets
12-20 Reps
-
Day 5
1
Dip (Weighted)
2 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
-
3
Pull-Up (Weighted)
2 Sets
12 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
4 Reps
-
2
Pull-Up (Weighted)
2 Sets
1 Set
5 Reps
10 Reps
-
-
3
Dip (Weighted)
2 Sets
1 Set
5 Reps
10 Reps
-
-
4
Seal Row
3 Sets
10-20 Reps
-