Program Description
Unlock your potential with the 12-week Strength and Longevity program, designed for those looking to build muscle while enhancing overall wellness with limited time. Committing to just five days a week and 20-30 minutes per day, you'll engage in a balanced mix of strength training and functional movements that promote longevity and vitality. This program emphasizes proper form and progressive overload, ensuring you not only gain strength but also improve your mobility and resilience. Join a community of like-minded lifters and transform your fitness journey today!
Program Overview
- LevelIntermediate, Novice, Advanced
- GoalAthletics
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout20 minutes
- CreatedSep 16, 2025 08:45
- Last EditedSep 16, 2025 08:46
Muscle Engagement
Front
Back
MuscleSet
Lats
12.2%
Quadriceps
12.2%
Upper Back
11.3%
Front Delts
10.4%
Triceps
10.4%
Glutes
9.6%
Middle Delts
8.7%
Chest
8.7%
Hamstrings
6.1%
Biceps
5.2%
Adductors
1.7%
Lower Back
1.7%
Abs
1.7%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
RPE 9
1B
Single Arm Shoulder Press
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
RPE 9
1B
Single Arm Shoulder Press
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
RPE 9
1B
Single Arm Shoulder Press
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
RPE 9
1B
Single Arm Shoulder Press
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
RPE 9
1B
Single Arm Shoulder Press
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
RPE 9
1B
Single Arm Shoulder Press
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
RPE 9
1B
Single Arm Shoulder Press
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
RPE 9
1B
Single Arm Shoulder Press
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
RPE 9
1B
Single Arm Shoulder Press
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
RPE 9
1B
Single Arm Shoulder Press
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
RPE 9
1B
Single Arm Shoulder Press
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
RPE 9
1B
Single Arm Shoulder Press
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3 reps
RPE 9
1B
Single Arm Row (Cable)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3 reps
RPE 9
1B
Single Arm Row (Cable)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3 reps
RPE 9
1B
Single Arm Row (Cable)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3 reps
RPE 9
1B
Single Arm Row (Cable)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3 reps
RPE 9
1B
Single Arm Row (Cable)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3 reps
RPE 9
1B
Single Arm Row (Cable)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3 reps
RPE 9
1B
Single Arm Row (Cable)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3 reps
RPE 9
1B
Single Arm Row (Cable)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3 reps
RPE 9
1B
Single Arm Row (Cable)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3 reps
RPE 9
1B
Single Arm Row (Cable)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3 reps
RPE 9
1B
Single Arm Row (Cable)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3 reps
RPE 9
1B
Single Arm Row (Cable)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
8 reps
RPE 10
1B
Pull-Up (Bodyweight)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
8 reps
RPE 10
1B
Pull-Up (Bodyweight)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
8 reps
RPE 10
1B
Pull-Up (Bodyweight)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
8 reps
RPE 10
1B
Pull-Up (Bodyweight)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
8 reps
RPE 10
1B
Pull-Up (Bodyweight)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
8 reps
RPE 10
1B
Pull-Up (Bodyweight)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
8 reps
RPE 10
1B
Pull-Up (Bodyweight)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
8 reps
RPE 10
1B
Pull-Up (Bodyweight)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
8 reps
RPE 10
1B
Pull-Up (Bodyweight)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
8 reps
RPE 10
1B
Pull-Up (Bodyweight)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
8 reps
RPE 10
1B
Pull-Up (Bodyweight)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
8 reps
RPE 10
1B
Pull-Up (Bodyweight)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
RPE 9
1B
Bench Press (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
RPE 9
1B
Bench Press (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
RPE 9
1B
Bench Press (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
RPE 9
1B
Bench Press (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
RPE 9
1B
Bench Press (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
RPE 9
1B
Bench Press (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
RPE 9
1B
Bench Press (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
RPE 9
1B
Bench Press (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
RPE 9
1B
Bench Press (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
RPE 9
1B
Bench Press (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
RPE 9
1B
Bench Press (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
RPE 9
1B
Bench Press (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
3 reps
RPE 9
1B
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
3 reps
RPE 9
1B
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
3 reps
RPE 9
1B
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
3 reps
RPE 9
1B
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
3 reps
RPE 9
1B
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
3 reps
RPE 9
1B
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
3 reps
RPE 9
1B
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
3 reps
RPE 9
1B
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
3 reps
RPE 9
1B
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
3 reps
RPE 9
1B
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
3 reps
RPE 9
1B
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
3 reps
RPE 9
1B
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Squat (Barbell)1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@9
@9
@9
1B
Single Arm Shoulder Press1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@10
@10
@10
Day 2
1A
Bench Press (Barbell)1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@9
@9
@9
1B
Single Arm Row (Cable)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@10
@10
@10
Day 3
1A
Seated Overhead Press (Barbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@10
@10
@10
1B
Pull-Up (Bodyweight)1 Set
1 Set
1 Set
@10
@10
@10
Day 4
1A
Deadlift (Barbell)1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@9
@9
@9
1B
Bench Press (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@10
@10
@10
Day 5
1A
Bent Over Row (Barbell)1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@9
@9
@9
1B
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@10
@10
@10