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BoostcampPNG

4x per week onramp by jdz

by Brandy Swor

Program Description

Build muscle, lose some weight!

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 05, 2026 08:35
  • Last Edited
    Jan 15, 2026 02:56
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.2%
Glutes
12.5%
Triceps
11.1%
Front Delts
10.8%
Abs
10.4%
Hamstrings
9.4%
Upper Back
7.6%
Middle Delts
4.5%
Chest
4.2%
Adductors
3.8%
Biceps
3.1%
Lower Back
2.8%
Olympic
2.1%
Lats
2.1%
Forearms
1%
Calves
0.3%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Tricep Extension (Dumbbell)
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Abs Crunch (Weighted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Tricep Extension (Dumbbell)
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Abs Crunch (Weighted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Tricep Extension (Dumbbell)
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Abs Crunch (Weighted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Tricep Extension (Dumbbell)
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Abs Crunch (Weighted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Tricep Extension (Dumbbell)
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Abs Crunch (Weighted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Tricep Extension (Dumbbell)
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Abs Crunch (Weighted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Tricep Extension (Dumbbell)
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Abs Crunch (Weighted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Tricep Extension (Dumbbell)
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Abs Crunch (Weighted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Tricep Extension (Dumbbell)
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Abs Crunch (Weighted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Tricep Extension (Dumbbell)
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Abs Crunch (Weighted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Tricep Extension (Dumbbell)
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Abs Crunch (Weighted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Tricep Extension (Dumbbell)
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Abs Crunch (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Squat (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
3
Lunge (Kettlebell)
2
5 reps
-
4
One Arm Overhead Carry with March
3
1 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Squat (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
3
Lunge (Kettlebell)
2
5 reps
-
4
One Arm Overhead Carry with March
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Squat (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
3
Lunge (Kettlebell)
2
5 reps
-
4
One Arm Overhead Carry with March
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Squat (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
3
Lunge (Kettlebell)
2
5 reps
-
4
One Arm Overhead Carry with March
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Squat (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
3
Lunge (Kettlebell)
2
5 reps
-
4
One Arm Overhead Carry with March
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Squat (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
3
Lunge (Kettlebell)
2
5 reps
-
4
One Arm Overhead Carry with March
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Squat (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
3
Lunge (Kettlebell)
2
5 reps
-
4
One Arm Overhead Carry with March
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Squat (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
3
Lunge (Kettlebell)
2
5 reps
-
4
One Arm Overhead Carry with March
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Squat (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
3
Lunge (Kettlebell)
2
5 reps
-
4
One Arm Overhead Carry with March
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Squat (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
3
Lunge (Kettlebell)
2
5 reps
-
4
One Arm Overhead Carry with March
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Squat (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
3
Lunge (Kettlebell)
2
5 reps
-
4
One Arm Overhead Carry with March
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Squat (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
3
Lunge (Kettlebell)
2
5 reps
-
4
One Arm Overhead Carry with March
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
3
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
3
Arnold Press
2
8 reps
-
4
Tricep Extension (Dumbbell)
2
8 reps
-
5
Ab Wheel
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
3
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
3
Arnold Press
2
8 reps
-
4
Tricep Extension (Dumbbell)
2
8 reps
-
5
Ab Wheel
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
3
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
3
Arnold Press
2
8 reps
-
4
Tricep Extension (Dumbbell)
2
8 reps
-
5
Ab Wheel
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
3
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
3
Arnold Press
2
8 reps
-
4
Tricep Extension (Dumbbell)
2
8 reps
-
5
Ab Wheel
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
3
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
3
Arnold Press
2
8 reps
-
4
Tricep Extension (Dumbbell)
2
8 reps
-
5
Ab Wheel
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
3
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
3
Arnold Press
2
8 reps
-
4
Tricep Extension (Dumbbell)
2
8 reps
-
5
Ab Wheel
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
3
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
3
Arnold Press
2
8 reps
-
4
Tricep Extension (Dumbbell)
2
8 reps
-
5
Ab Wheel
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
3
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
3
Arnold Press
2
8 reps
-
4
Tricep Extension (Dumbbell)
2
8 reps
-
5
Ab Wheel
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
3
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
3
Arnold Press
2
8 reps
-
4
Tricep Extension (Dumbbell)
2
8 reps
-
5
Ab Wheel
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
3
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
3
Arnold Press
2
8 reps
-
4
Tricep Extension (Dumbbell)
2
8 reps
-
5
Ab Wheel
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
3
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
3
Arnold Press
2
8 reps
-
4
Tricep Extension (Dumbbell)
2
8 reps
-
5
Ab Wheel
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
3
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
3
Arnold Press
2
8 reps
-
4
Tricep Extension (Dumbbell)
2
8 reps
-
5
Ab Wheel
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
-
2
Single Leg Romanian Deadlift
2
5 reps
-
3
Deadlift (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
4
Kettlebell Gorilla Row
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Abs Crunch (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
-
2
Single Leg Romanian Deadlift
2
5 reps
-
3
Deadlift (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
4
Kettlebell Gorilla Row
3
8 reps
-
5
Abs Crunch (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
-
2
Single Leg Romanian Deadlift
2
5 reps
-
3
Deadlift (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
4
Kettlebell Gorilla Row
3
8 reps
-
5
Abs Crunch (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
-
2
Single Leg Romanian Deadlift
2
5 reps
-
3
Deadlift (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
4
Kettlebell Gorilla Row
3
8 reps
-
5
Abs Crunch (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
-
2
Single Leg Romanian Deadlift
2
5 reps
-
3
Deadlift (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
4
Kettlebell Gorilla Row
3
8 reps
-
5
Abs Crunch (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
-
2
Single Leg Romanian Deadlift
2
5 reps
-
3
Deadlift (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
4
Kettlebell Gorilla Row
3
8 reps
-
5
Abs Crunch (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
-
2
Single Leg Romanian Deadlift
2
5 reps
-
3
Deadlift (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
4
Kettlebell Gorilla Row
3
8 reps
-
5
Abs Crunch (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
-
2
Single Leg Romanian Deadlift
2
5 reps
-
3
Deadlift (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
4
Kettlebell Gorilla Row
3
8 reps
-
5
Abs Crunch (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
-
2
Single Leg Romanian Deadlift
2
5 reps
-
3
Deadlift (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
4
Kettlebell Gorilla Row
3
8 reps
-
5
Abs Crunch (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
-
2
Single Leg Romanian Deadlift
2
5 reps
-
3
Deadlift (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
4
Kettlebell Gorilla Row
3
8 reps
-
5
Abs Crunch (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
-
2
Single Leg Romanian Deadlift
2
5 reps
-
3
Deadlift (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
4
Kettlebell Gorilla Row
3
8 reps
-
5
Abs Crunch (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
-
2
Single Leg Romanian Deadlift
2
5 reps
-
3
Deadlift (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
4
Kettlebell Gorilla Row
3
8 reps
-
5
Abs Crunch (Weighted)
3
5 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
7 Reps
5 Reps
3 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Tricep Extension (Dumbbell)
3 Sets
8 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
5
Abs Crunch (Weighted)
3 Sets
5 Reps
-
Day 3
1
Snatch (Kettlebell)
3 Sets
5 Reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
1 Set
7 Reps
5 Reps
3 Reps
-
-
-
3
Arnold Press
2 Sets
8 Reps
-
4
Tricep Extension (Dumbbell)
2 Sets
8 Reps
-
5
Ab Wheel
2 Sets
5 Reps
-
Day 2
1
Goblet Squat
3 Sets
10 Reps
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
7 Reps
5 Reps
3 Reps
-
-
-
3
Lunge (Kettlebell)
2 Sets
5 Reps
-
4
One Arm Overhead Carry with March
3 Sets
1 Reps
-
5
Standing Calf Raise
3 Sets
12 Reps
-
Day 4
1
Kettlebell Swing
3 Sets
8 Reps
-
2
Single Leg Romanian Deadlift
2 Sets
5 Reps
-
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
7 Reps
5 Reps
3 Reps
-
-
-
4
Kettlebell Gorilla Row
3 Sets
8 Reps
-
5
Standing Calf Raise
3 Sets
12 Reps
-
6
Abs Crunch (Weighted)
3 Sets
5 Reps
-