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Garrett’s Training Program

by Garrett G.

Program Description

4 day a week program, can change exercises, just keep them somewhat similar

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 16, 2025 09:40
  • Last Edited
    May 16, 2025 09:59
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
RPE 9
2
Chest Supported Row
3
6 reps
RPE 9
3
Shoulder Press (Plate Loaded)
3
6 reps
RPE 9
4
Lat Pulldown
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Preacher Curl (Machine)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
RPE 9
2
Chest Supported Row
3
6 reps
RPE 9
3
Shoulder Press (Plate Loaded)
3
6 reps
RPE 9
4
Lat Pulldown
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Preacher Curl (Machine)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
RPE 9
2
Chest Supported Row
3
6 reps
RPE 9
3
Shoulder Press (Plate Loaded)
3
6 reps
RPE 9
4
Lat Pulldown
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Preacher Curl (Machine)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
RPE 9
2
Chest Supported Row
3
6 reps
RPE 9
3
Shoulder Press (Plate Loaded)
3
6 reps
RPE 9
4
Lat Pulldown
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Preacher Curl (Machine)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6 reps
RPE 9
2
Seated Hamstring Curl
3
8 reps
RPE 9
3
Leg Extension
3
8 reps
RPE 9
4
Hip Adductor (Machine)
3
8 reps
RPE 9
5
Seated Calf Raise
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6 reps
RPE 9
2
Seated Hamstring Curl
3
8 reps
RPE 9
3
Leg Extension
3
8 reps
RPE 9
4
Hip Adductor (Machine)
3
8 reps
RPE 9
5
Seated Calf Raise
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6 reps
RPE 9
2
Seated Hamstring Curl
3
8 reps
RPE 9
3
Leg Extension
3
8 reps
RPE 9
4
Hip Adductor (Machine)
3
8 reps
RPE 9
5
Seated Calf Raise
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6 reps
RPE 9
2
Seated Hamstring Curl
3
8 reps
RPE 9
3
Leg Extension
3
8 reps
RPE 9
4
Hip Adductor (Machine)
3
8 reps
RPE 9
5
Seated Calf Raise
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row
3
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
5
Dip (Assisted)
3
8 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row
3
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
5
Dip (Assisted)
3
8 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row
3
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
5
Dip (Assisted)
3
8 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row
3
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
5
Dip (Assisted)
3
8 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
2
Leg Press (45 Degrees)
3
8 reps
RPE 9
3
Leg Extension
3
8 reps
RPE 9
4
Hamstring Curl
3
8 reps
RPE 9
5
Hip Adductor (Machine)
3
8 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
2
Leg Press (45 Degrees)
3
8 reps
RPE 9
3
Leg Extension
3
8 reps
RPE 9
4
Hamstring Curl
3
8 reps
RPE 9
5
Hip Adductor (Machine)
3
8 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
2
Leg Press (45 Degrees)
3
8 reps
RPE 9
3
Leg Extension
3
8 reps
RPE 9
4
Hamstring Curl
3
8 reps
RPE 9
5
Hip Adductor (Machine)
3
8 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
2
Leg Press (45 Degrees)
3
8 reps
RPE 9
3
Leg Extension
3
8 reps
RPE 9
4
Hamstring Curl
3
8 reps
RPE 9
5
Hip Adductor (Machine)
3
8 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
6 Reps
@9
2
Chest Supported Row
3 Sets
6 Reps
@9
3
Shoulder Press (Plate Loaded)
3 Sets
6 Reps
@9
4
Lat Pulldown
3 Sets
8 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
@9
6
Preacher Curl (Machine)
3 Sets
8 Reps
@9
Day 2
1
Pendulum Squat
3 Sets
6 Reps
@9
2
Seated Hamstring Curl
3 Sets
8 Reps
@9
3
Leg Extension
3 Sets
8 Reps
@9
4
Hip Adductor (Machine)
3 Sets
8 Reps
@9
5
Seated Calf Raise
3 Sets
8 Reps
@9
Day 3
1
Chest Supported Row
3 Sets
6 Reps
@9
2
Seated Row (Cable)
3 Sets
8 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@9
5
Dip (Assisted)
3 Sets
8 Reps
@9
6
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@9
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@9
2
Leg Press (45 Degrees)
3 Sets
8 Reps
@9
3
Leg Extension
3 Sets
8 Reps
@9
4
Hamstring Curl
3 Sets
8 Reps
@9
5
Hip Adductor (Machine)
3 Sets
8 Reps
@9
6
Standing Calf Raise
3 Sets
8 Reps
@9