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BoostcampPNG

5 weeks - 3 x week meso

by Ander G.

Program Description

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Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    120 minutes
  • Created
    Aug 23, 2025 04:57
  • Last Edited
    Sep 06, 2025 08:22

Summary

Transform your strength training with this comprehensive 5-week program designed for dedicated lifters. Committing just three days a week, you'll tackle targeted workouts focusing on quads, back, and chest, utilizing a mix of barbell, dumbbell, and machine exercises. Each session is crafted to enhance muscle growth and endurance, featuring progressive overload techniques to keep you challenged. Get ready to build strength and sculpt your physique in a structured yet flexible routine that fits seamlessly into your garage gym setup.
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.8%
Hamstrings
11%
Chest
11%
Quadriceps
10.3%
Glutes
8.9%
Abs
6.8%
Lats
6.2%
Biceps
5.5%
Front Delts
5.5%
Upper Back
5.5%
Calves
3.4%
Middle Delts
3.4%
Lower Back
2.7%
Adductors
0.7%
Forearms
0.7%
Rear Delts
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
2
Lengthen Smith Machine Squats
2
6-10 reps
RPE 10
3
Split Squat Front Foot Elevated (Smith Machine)
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Single Leg Calf Raise (Weighted)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
2
Lengthen Smith Machine Squats
2
6-10 reps
RPE 10
3
Split Squat Front Foot Elevated (Smith Machine)
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Single Leg Calf Raise (Weighted)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
2
Lengthen Smith Machine Squats
2
6-10 reps
RPE 10
3
Split Squat Front Foot Elevated (Smith Machine)
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Single Leg Calf Raise (Weighted)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
2
Lengthen Smith Machine Squats
2
6-10 reps
RPE 10
3
Split Squat Front Foot Elevated (Smith Machine)
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Single Leg Calf Raise (Weighted)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-10 reps
RPE 5
2
Lengthen Smith Machine Squats
1
6-10 reps
RPE 5
3
Split Squat Front Foot Elevated (Smith Machine)
1
6-10 reps
RPE 5
4
Leg Extension
1
6-10 reps
RPE 5
5
Single Leg Calf Raise (Weighted)
1
6-10 reps
RPE 5
6
Cable Crunch
1
6-10 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
RPE 10
2
Flexion Row
2
6-10 reps
RPE 10
3
Hamstring Curl
2
6-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
5
Overhead Extension (Dumbbell)
2
6-10 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
RPE 10
2
Flexion Row
2
6-10 reps
RPE 10
3
Hamstring Curl
2
6-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
5
Overhead Extension (Dumbbell)
2
6-10 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
RPE 10
2
Flexion Row
2
6-10 reps
RPE 10
3
Hamstring Curl
2
6-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
5
Overhead Extension (Dumbbell)
2
6-10 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
RPE 10
2
Flexion Row
2
6-10 reps
RPE 10
3
Hamstring Curl
2
6-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
5
Overhead Extension (Dumbbell)
2
6-10 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
RPE 5
2
Flexion Row
1
6-10 reps
RPE 5
3
Hamstring Curl
1
6-10 reps
RPE 5
4
Lat Pulldown (Close Grip)
1
6-10 reps
RPE 5
5
Overhead Extension (Dumbbell)
1
6-10 reps
RPE 5
6
Bicep Curl (Dumbbell)
1
6-10 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2
Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Dip (Weighted)
2
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
5
Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
JM Press
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2
Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Dip (Weighted)
2
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
5
Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
JM Press
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2
Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Dip (Weighted)
2
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
5
Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
JM Press
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2
Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Dip (Weighted)
2
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
5
Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
JM Press
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
RPE 5
2
Bench Press (Dumbbell)
1
6-10 reps
RPE 5
3
Dip (Weighted)
1
6-10 reps
RPE 5
4
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 5
5
Tricep Extension (Cable)
1
6-10 reps
RPE 5
6
JM Press
1
6-10 reps
RPE 5
Week 1
1 / 5 Weeks
Day 1
1
High Bar Squat (Barbell)
2 Sets
6-10 Reps
@10
2
Lengthen Smith Machine Squats
2 Sets
6-10 Reps
@10
3
Split Squat Front Foot Elevated (Smith Machine)
2 Sets
6-10 Reps
@10
4
Leg Extension
2 Sets
6-10 Reps
@10
5
Single Leg Calf Raise (Weighted)
2 Sets
6-10 Reps
@10
6
Cable Crunch
2 Sets
6-10 Reps
@10
Day 2
1
Stiff Leg Deadlift
2 Sets
6-10 Reps
@10
2
Flexion Row
2 Sets
6-10 Reps
@10
3
Hamstring Curl
2 Sets
6-10 Reps
@10
4
Lat Pulldown (Close Grip)
2 Sets
6-10 Reps
@10
5
Overhead Extension (Dumbbell)
2 Sets
6-10 Reps
@10
6
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@10
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
2
Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
3
Dip (Weighted)
2 Sets
6-10 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
@10
5
Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
6
JM Press
2 Sets
6-10 Reps
@10