Program Description
.
Program Overview
- LevelIntermediate
- GoalAthletics
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedAug 14, 2025 11:11
- Last EditedAug 14, 2025 11:12
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
RPE 8-10
2
Front Squat (Barbell)
3
5-10 reps
65%
3
T-Bar Row
3
5-10 reps
65%
4
Pull-Up (Weighted)
5
5 reps
65%
5
Plank & Shank
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
RPE 8-10
2
Front Squat (Barbell)
3
5-10 reps
70%
3
T-Bar Row
3
5-10 reps
70%
4
Pull-Up (Weighted)
5
5 reps
70%
5
Plank & Shank
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
RPE 8-10
2
Front Squat (Barbell)
3
5-10 reps
75%
3
T-Bar Row
3
5-10 reps
75%
4
Pull-Up (Weighted)
5
5 reps
75%
5
Plank & Shank
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
RPE 8-10
2
Front Squat (Barbell)
3
5-10 reps
65%
3
T-Bar Row
3
5-10 reps
65%
4
Pull-Up (Weighted)
5
5 reps
65%
5
Plank & Shank
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
RPE 8-10
2
Front Squat (Barbell)
3
5-10 reps
70%
3
T-Bar Row
3
5-10 reps
70%
4
Pull-Up (Weighted)
5
5 reps
70%
5
Plank & Shank
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
RPE 8-10
2
Front Squat (Barbell)
3
5-10 reps
75%
3
T-Bar Row
3
5-10 reps
75%
4
Pull-Up (Weighted)
5
5 reps
75%
5
Plank & Shank
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1-3 reps
RPE 8-10
2
Bench Press (Barbell)
3
5-10 reps
65%
3
T-Bar Row
3
5-10 reps
65%
4
Pull-Up (Weighted)
5
5 reps
65%
5
Farmer's Walk (Weighted)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1-3 reps
RPE 8-10
2
Bench Press (Barbell)
3
5-10 reps
70%
3
T-Bar Row
3
5-10 reps
70%
4
Pull-Up (Weighted)
5
5 reps
70%
5
Farmer's Walk (Weighted)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1-3 reps
RPE 8-10
2
Bench Press (Barbell)
3
5-10 reps
75%
3
T-Bar Row
3
5-10 reps
75%
4
Pull-Up (Weighted)
5
5 reps
75%
5
Farmer's Walk (Weighted)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1-3 reps
RPE 8-10
2
Farmer's Walk (Weighted)
1
10 mins
-
3
Bench Press (Barbell)
3
5-10 reps
65%
4
T-Bar Row
3
5-10 reps
65%
5
Pull-Up (Weighted)
5
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1-3 reps
RPE 8-10
2
Bench Press (Barbell)
3
5-10 reps
70%
3
T-Bar Row
3
5-10 reps
70%
4
Pull-Up (Weighted)
5
5 reps
70%
5
Farmer's Walk (Weighted)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1-3 reps
RPE 8-10
2
Bench Press (Barbell)
3
5-10 reps
75%
3
T-Bar Row
3
5-10 reps
75%
4
Pull-Up (Weighted)
5
5 reps
75%
5
Farmer's Walk (Weighted)
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
90%
65%
2
Bench Press (Barbell)
3
5-10 reps
65%
3
Pull-Up (Weighted)
5
5 reps
65%
4
Plank & Shank
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
90%
70%
2
Bench Press (Barbell)
3
5-10 reps
70%
3
Pull-Up (Weighted)
5
5 reps
70%
4
Plank & Shank
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
90%
75%
2
Bench Press (Barbell)
3
5-10 reps
75%
3
Pull-Up (Weighted)
5
5 reps
75%
4
Plank & Shank
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
90%
65%
2
Bench Press (Barbell)
3
5-10 reps
65%
3
Pull-Up (Weighted)
5
5 reps
65%
4
Plank & Shank
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
90%
70%
2
Bench Press (Barbell)
3
5-10 reps
70%
3
Pull-Up (Weighted)
5
5 reps
70%
4
Plank & Shank
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
90%
75%
2
Bench Press (Barbell)
3
5-10 reps
75%
3
Pull-Up (Weighted)
5
5 reps
75%
4
Plank & Shank
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
90-120 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
90-120 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
90-120 mins
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1-3 Reps
@8-10
2
Front Squat (Barbell)3 Sets
5-10 Reps
65%
3
T-Bar Row3 Sets
5-10 Reps
65%
4
Pull-Up (Weighted)5 Sets
5 Reps
65%
5
Plank & Shank1 Set
10 mins
-
Day 2
1
Run1 Set
30-60 mins
@6
Day 3
1
Front Squat (Barbell)1 Set
1-3 Reps
@8-10
2
Bench Press (Barbell)3 Sets
5-10 Reps
65%
3
T-Bar Row3 Sets
5-10 Reps
65%
4
Pull-Up (Weighted)5 Sets
5 Reps
65%
5
Farmer's Walk (Weighted)1 Set
10 mins
-
Day 4
1
Run1 Set
30-60 mins
@6
Day 5
1
Deadlift (Barbell)1 Set
3 Sets
3 Reps
5 Reps
90%
65%
2
Bench Press (Barbell)3 Sets
5-10 Reps
65%
3
Pull-Up (Weighted)5 Sets
5 Reps
65%
4
Plank & Shank1 Set
10 mins
-
Day 6
1
Run1 Set
60-90 mins
@6