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BoostcampPNG

Integr Rebuild

by Rodrigo P Ch
1 athletes joined

Program Description

This Garage gym friendly program is designed to take out all the guess work from adapting a routine to the barebones Garage gym most of us have at home. This was based on the principles of Lyle Mcdonald and 5/3/1.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 30, 2025 04:59
  • Last Edited
    Jun 30, 2025 05:48
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Squat (Barbell)
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Squat (Barbell)
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Squat (Barbell)
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Squat (Barbell)
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Squat (Barbell)
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Squat (Barbell)
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Squat (Barbell)
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Squat (Barbell)
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Squat (Barbell)
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Squat (Barbell)
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Squat (Barbell)
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Squat (Barbell)
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
5
10 reps
-
5
Bench Press (Close Grip)
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Rear Delt Fly (Dumbbell)
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
5
10 reps
-
5
Bench Press (Close Grip)
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Rear Delt Fly (Dumbbell)
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
5
10 reps
-
5
Bench Press (Close Grip)
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Rear Delt Fly (Dumbbell)
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
5
10 reps
-
5
Bench Press (Close Grip)
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Rear Delt Fly (Dumbbell)
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
5
10 reps
-
5
Bench Press (Close Grip)
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Rear Delt Fly (Dumbbell)
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
5
10 reps
-
5
Bench Press (Close Grip)
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Rear Delt Fly (Dumbbell)
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
5
10 reps
-
5
Bench Press (Close Grip)
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Rear Delt Fly (Dumbbell)
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
5
10 reps
-
5
Bench Press (Close Grip)
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Rear Delt Fly (Dumbbell)
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
5
10 reps
-
5
Bench Press (Close Grip)
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Rear Delt Fly (Dumbbell)
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
5
10 reps
-
5
Bench Press (Close Grip)
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Rear Delt Fly (Dumbbell)
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
5
10 reps
-
5
Bench Press (Close Grip)
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Rear Delt Fly (Dumbbell)
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
5
10 reps
-
5
Bench Press (Close Grip)
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Rear Delt Fly (Dumbbell)
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Goblet Squat
3
15 reps
-
4
Good Morning
3
15 reps
-
5
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Goblet Squat
3
15 reps
-
4
Good Morning
3
15 reps
-
5
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Goblet Squat
3
15 reps
-
4
Good Morning
3
15 reps
-
5
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Goblet Squat
3
15 reps
-
4
Good Morning
3
15 reps
-
5
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Goblet Squat
3
15 reps
-
4
Good Morning
3
15 reps
-
5
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Goblet Squat
3
15 reps
-
4
Good Morning
3
15 reps
-
5
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Goblet Squat
3
15 reps
-
4
Good Morning
3
15 reps
-
5
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Goblet Squat
3
15 reps
-
4
Good Morning
3
15 reps
-
5
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Goblet Squat
3
15 reps
-
4
Good Morning
3
15 reps
-
5
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Goblet Squat
3
15 reps
-
4
Good Morning
3
15 reps
-
5
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Goblet Squat
3
15 reps
-
4
Good Morning
3
15 reps
-
5
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Goblet Squat
3
15 reps
-
4
Good Morning
3
15 reps
-
5
Seated Calf Raise
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
One Arm Bent Over Row
3
12 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chin-Up (Bodyweight)
5
10 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Tricep Extension (Barbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
One Arm Bent Over Row
3
12 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chin-Up (Bodyweight)
5
10 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Tricep Extension (Barbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
One Arm Bent Over Row
3
12 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chin-Up (Bodyweight)
5
10 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Tricep Extension (Barbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
One Arm Bent Over Row
3
12 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chin-Up (Bodyweight)
5
10 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Tricep Extension (Barbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
One Arm Bent Over Row
3
12 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chin-Up (Bodyweight)
5
10 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Tricep Extension (Barbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
One Arm Bent Over Row
3
12 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chin-Up (Bodyweight)
5
10 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Tricep Extension (Barbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
One Arm Bent Over Row
3
12 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chin-Up (Bodyweight)
5
10 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Tricep Extension (Barbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
One Arm Bent Over Row
3
12 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chin-Up (Bodyweight)
5
10 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Tricep Extension (Barbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
One Arm Bent Over Row
3
12 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chin-Up (Bodyweight)
5
10 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Tricep Extension (Barbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
One Arm Bent Over Row
3
12 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chin-Up (Bodyweight)
5
10 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Tricep Extension (Barbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
One Arm Bent Over Row
3
12 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chin-Up (Bodyweight)
5
10 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Tricep Extension (Barbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
One Arm Bent Over Row
3
12 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chin-Up (Bodyweight)
5
10 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Tricep Extension (Barbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
3
Squat (Barbell)
3 Sets
15 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
5
Standing Calf Raise
4 Sets
15 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Barbell Row
4 Sets
8 Reps
-
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
4
Pull-Up (Bodyweight)
5 Sets
10 Reps
-
5
Bench Press (Close Grip)
3 Sets
12 Reps
-
6
Bicep Curl (Barbell)
3 Sets
12 Reps
-
7
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
-
8
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
Day 3
1
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
-
2
Hip Thrust (Barbell)
3 Sets
12 Reps
-
3
Goblet Squat
3 Sets
15 Reps
-
4
Good Morning
3 Sets
15 Reps
-
5
Seated Calf Raise
4 Sets
20 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
2
One Arm Bent Over Row
3 Sets
12 Reps
-
3
Overhead Press (Barbell)
3 Sets
10 Reps
-
4
Chin-Up (Bodyweight)
5 Sets
10 Reps
-
5
Bicep Curl (Barbell)
3 Sets
12 Reps
-
6
Tricep Extension (Barbell)
3 Sets
12 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-