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BoostcampPNG

Maximalist FB home gym

by anotherguy
1 athletes joined

Program Description

*Upper body focus *ABAB type, every other day or three days a week *Aim 4-8 reps, maybe more if you are more far from failure *Adjust volume to your regeneration abilities

Program Overview

  • Level
    Novice, Advanced, Intermediate
  • Goal
    Bodybuilding, Athletics, Powerlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    100 minutes
  • Created
    Apr 06, 2025 08:07
  • Last Edited
    May 30, 2025 03:13
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Pullup
2
RPE 9
2
Seated Row (Cable)
2
RPE 9
3
Bench Press (Barbell)
2
RPE 9
4
Chest Fly (Dumbbell)
2
RPE 9
5
Overhead Press (Barbell)
1
RPE 8
6A
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
RPE 9
7A
Cable Crunch
1
1
RPE 8
RPE 9
7B
Side Bend (Dumbbell)
2
RPE 9
8
Preacher Curl (Dumbbell)
1
1
RPE 9
RPE 10
9
French Press
1
1
RPE 9
RPE 9.5
10A
Leg Extension
2
RPE 9
10B
Lying Leg Curl
2
RPE 9
11
Hack Squat
1
RPE 8
12
Romanian Deadlift (Barbell)
1
RPE 8
13
Seated Calf Raise
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
RPE 9
2
Incline Chest Fly (Dumbbell)
2
1
RPE 9
RPE 10
3
Lat Pulldown
2
RPE 9
4
Barbell Row
1
1
RPE 9
RPE 10
5A
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 10
5B
Rear Delt Fly (Dumbbell)
1
1
RPE 9
RPE 10
6A
Cable Crunch
2
RPE 8
6B
Side Bend (Dumbbell)
2
RPE 8
7
Preacher Curl (Dumbbell)
1
RPE 10
8
Hammer Curl
1
RPE 10
9
French Press
2
RPE 9
10A
Leg Extension
2
RPE 8
10B
Lying Leg Curl
2
RPE 8
11
Hack Squat
1
RPE 9
12
Romanian Deadlift (Barbell)
1
RPE 9
13
Hip Thrust (Barbell)
2
RPE 8
14
Seated Calf Raise
1
1
RPE 9
RPE 10
Week 1
1 / 1 Weeks
Day 2
1
Bench Press (Dumbbell)
2 Sets
@9
2
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
@9
@10
3
Lat Pulldown
2 Sets
@9
4
Barbell Row
1 Set
1 Set
@9
@10
5A
Lateral Raise (Dumbbell)
1 Set
1 Set
@9
@10
5B
Rear Delt Fly (Dumbbell)
1 Set
1 Set
@9
@10
6A
Cable Crunch
2 Sets
@8
6B
Side Bend (Dumbbell)
2 Sets
@8
7
Preacher Curl (Dumbbell)
1 Set
@10
8
Hammer Curl
1 Set
@10
9
French Press
2 Sets
@9
10A
Leg Extension
2 Sets
@8
10B
Lying Leg Curl
2 Sets
@8
11
Hack Squat
1 Set
@9
12
Romanian Deadlift (Barbell)
1 Set
@9
13
Hip Thrust (Barbell)
2 Sets
@8
14
Seated Calf Raise
1 Set
1 Set
@9
@10
Day 1
1
Neutral Grip Pullup
2 Sets
@9
2
Seated Row (Cable)
2 Sets
@9
3
Bench Press (Barbell)
2 Sets
@9
4
Chest Fly (Dumbbell)
2 Sets
@9
5
Overhead Press (Barbell)
1 Set
@8
6A
Lateral Raise (Dumbbell)
1 Set
1 Set
@9
@10
6B
Rear Delt Fly (Dumbbell)
2 Sets
@9
7A
Cable Crunch
1 Set
1 Set
@8
@9
7B
Side Bend (Dumbbell)
2 Sets
@9
8
Preacher Curl (Dumbbell)
1 Set
1 Set
@9
@10
9
French Press
1 Set
1 Set
@9
@9.5
10A
Leg Extension
2 Sets
@9
10B
Lying Leg Curl
2 Sets
@9
11
Hack Squat
1 Set
@8
12
Romanian Deadlift (Barbell)
1 Set
@8
13
Seated Calf Raise
2 Sets
@10