logo
BoostcampPNG

Meat and Potatoes

by Luke Trains

Program Description

This program is written for strength and muscle gains using minimal equipment. I recommend resting 1-3 days in between workouts depending on sourness level. Feel free to add accessory work.

Program Overview

  • Level
    Intermediate, Beginner
  • Goal
    Muscle, Women's, Strength
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 07, 2026 04:06
  • Last Edited
    Apr 07, 2026 04:29
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.3%
Glutes
12.3%
Hamstrings
12.3%
Front Delts
11.5%
Triceps
11.5%
Chest
7.4%
Abs
7%
Lats
6.6%
Upper Back
6.6%
Middle Delts
4.1%
Lower Back
3.3%
Adductors
2.9%
Biceps
2.1%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
RPE 7
2
Front Squat (Barbell)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 8
4A
Pull-Up (Bodyweight)
2
AMRAP
-
4B
Deficit Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
RPE 7
2
Front Squat (Barbell)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 8
4A
Pull-Up (Bodyweight)
2
AMRAP
-
4B
Deficit Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
RPE 7
2
Front Squat (Barbell)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 8
4A
Pull-Up (Bodyweight)
2
AMRAP
-
4B
Deficit Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
RPE 7
2
Front Squat (Barbell)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 8
4A
Pull-Up (Bodyweight)
2
AMRAP
-
4B
Deficit Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
RPE 7
2
Front Squat (Barbell)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 8
4A
Pull-Up (Bodyweight)
2
AMRAP
-
4B
Deficit Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
RPE 7
2
Front Squat (Barbell)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 8
4A
Pull-Up (Bodyweight)
2
AMRAP
-
4B
Deficit Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
RPE 7
2
Front Squat (Barbell)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 8
4A
Pull-Up (Bodyweight)
2
AMRAP
-
4B
Deficit Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
RPE 7
2
Front Squat (Barbell)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 8
4A
Pull-Up (Bodyweight)
2
AMRAP
-
4B
Deficit Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Squat (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Pull-Up (Bodyweight)
2
1
4-10 reps
4-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Squat (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Pull-Up (Bodyweight)
2
1
4-10 reps
4-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Squat (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Pull-Up (Bodyweight)
2
1
4-10 reps
4-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Squat (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Pull-Up (Bodyweight)
2
1
4-10 reps
4-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Squat (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Pull-Up (Bodyweight)
2
1
4-10 reps
4-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Squat (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Pull-Up (Bodyweight)
2
1
4-10 reps
4-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Squat (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Pull-Up (Bodyweight)
2
1
4-10 reps
4-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Squat (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Pull-Up (Bodyweight)
2
1
4-10 reps
4-10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 8
2
Squat (Barbell)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Barbell Row
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
4
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 8
2
Squat (Barbell)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Barbell Row
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
4
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 8
2
Squat (Barbell)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Barbell Row
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
4
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 8
2
Squat (Barbell)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Barbell Row
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
4
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 8
2
Squat (Barbell)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Barbell Row
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
4
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 8
2
Squat (Barbell)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Barbell Row
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
4
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 8
2
Squat (Barbell)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Barbell Row
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
4
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 8
2
Squat (Barbell)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Barbell Row
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
4
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 7
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
2 Sets
3-6 Reps
@7
2
Front Squat (Barbell)
3 Sets
6-10 Reps
@7
3
Overhead Press (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@7
@8
4A
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
4B
Deficit Push Up
2 Sets
AMRAP
-
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@7
@8
2
Squat (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@7
@8
3
Romanian Deadlift (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
4
Pull-Up (Bodyweight)
2 Sets
1 Set
4-10 Reps
4-10 Reps
@8
@9
Day 3
1
Bench Press (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@7
@8
2
Squat (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@7
@8
3
Barbell Row
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
4
Overhead Press (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@7
@8