Beginner–IntermediateFree

Homemade Meat Program

WeebKilla95· Jun 2024

2athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

4 days

Level

Intermediate, Beginner

Goal

Muscle, Strength

Equipment

Garage Gym

Session length

70 min

I wanted a program that would suit my needs as a Home Gym owner, and my own personal goals. Wanted to pack meat on the upper body, and get some good strength in the lower body, but be able to do sprints, cardio, and play some sports without having to carry concrete legs around. So here is Homemade Meat. Powerbuilding style upper body, and strength based lower body. Giant sets for smaller muscle groups to maximise efficiency and get sickening pumps. All completed in 4 sessions a week. GYM REQUIREMENTS Squat Rack Adjustable Bench Barbell Ez-Curl Bar Dumbbells (I use the big collar dumbbells) Pull Up Bar Dip Bar Weight belt (for weighted chins and dips) Other gym essentials (chalk, sleeves, straps etc). I wrote this program based on my available equipment, but with any home gym, swap out the exercises or make adjustments so it can accommodate your equipment. Time tested lifts, heavy compounds, neck and core work. Supersets and Giant Sets to get the work done. FREQUENCY 4 sessions per week. Mon Tues Thurs Fri, or whatever suits your schedule. SESSION LENGTH Around 70 minutes with proper rest. REST TIMES Heavy Compounds: 2-3 minutes between each set. Supersets: 2-3 minutes between each superset. Giant Sets: The smaller muscle group work is done in giant set fashion. Three exercises after another and rest. 1:30-2 minute rest in between, get the metabolite build up going, huge pump, sickening gains. TOP SETS AND BACK OFFS You will see some top sets, where it's 1 set of a low rep and then 2-3 back off sets. Great way to figure out the weight for your back offs is to take 15%-20% off your top set and work with that. RPE BASED INTENISTY Rate of perceived exertion, put simply: RPE10: Couldn't have done another rep, complete failure RPE9 - 1 rep left or a little more weight RPE8 - 2 reps left RPE7 - etc TECHNIQUE Controlled eccentrics, explosive concentric. If there is a pause programmed, give it a good pause. PROGRESSION Use the RPE scale to track progression. If in week 1 you did 60kg bench for sets of 6 and at an RPE8, and 3 weeks later 60kg feels like an RPE6-7, then increase the weight for your working sets. You can also progress by reps, starting at the lower end of the rep ranges and increasing over time with the same RPE or slightly higher. So long as the RPE is accurate and you aren't lollygagging, progress will follow. TESTING Block 3 calls for some rep maxes and then back off sets. See what you're made of and give these sets a crack. Record your weights, repeat the program and see if you make progress. CALORIES The superset and giant sets are demanding. Get those calories in. 1.6g of Protein per kg of bodyweight, good carbs, healthy fats, Meat won't make itself. Pack on some Homemade Meat, and I hope you enjoy my program.

Who it's for

Beginners new to structured strength training

Athletes focused on gaining both size and strength

Athletes who can train 4 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Front Delts

11.2%

Triceps

8.8%

Abs

Quadriceps

Chest

7.6%

Upper Back

7.6%

Glutes

Hamstrings

Rear Delts

6.4%

Lats

6.3%

Middle Delts

6.1%

Biceps

5.6%

Neck

4.3%

Forearms

2.1%

Adductors

Lower Back

1.9%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
Superset
1A	Larsen Press (Barbell)	4	4–6 reps	@8
1B	Abs Crunch (Weighted)	4	10–15 reps	@9–10
2	Pull-Up (Neutral Grip, Weighted)	3	6–10 reps	@7–8
Superset
3A	AD Press	3	8–12 reps	@7–8
3B	Hammer Curl	3	10–15 reps	@9–10
Superset
4A	Lateral Raise (Dumbbell)	3	10–15 reps	@9–10
4B	Skull Crusher	3	10–15 reps	@9–10
4C	Bicep Curl (Barbell)	3	10–15 reps	@9–10

#	Exercise	Sets	Reps	Intensity
1	Squat (Barbell)	4	6 reps	@7–8
2	Romanian Deadlift (Barbell)	3	6 reps	@7–8
Superset
3A	Reverse Lunge (Dumbbell)	3	6–10 reps	@8–9
3B	Hanging Leg Raise	3	10–15 reps	@9–10
3C	Neck Curl	3	10–15 reps	@9–10

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Dumbbell)	3	10–15 reps	@7–8
Superset
2A	Kroc Row	3	8–12 reps	@9–10
2B	Dip (Weighted)	3	6–10 reps	@8–9
Superset
3A	Rear Delt Fly (Dumbbell)	4	10–15 reps	@9–10
3B	Skull Crusher	4	6–10 reps	@9–10
3C	Seated Dumbbell Curl	4	10–15 reps	@9–10

#	Exercise	Sets	Reps	Intensity
1	Deadlift (Barbell)	1	3 reps	@8–9
		2	6 reps	@7–8
2	Pendlay Row	3	5 reps	@7–8
3	Incline Bench Press (Barbell)	3	10–15 reps	@7–8
Superset
4A	Lateral Raise (Dumbbell)	4	10–15 reps	@9–10
4B	Neck Extension	4	10–15 reps	@9–10

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Homemade Meat Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Homemade Meat Program is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Homemade Meat Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

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