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
- LevelIntermediate
- GoalMuscle & Sculpting, Powerbuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedJun 30, 2025 04:59
- Last EditedJul 10, 2025 01:21
Summary
Transform your strength training routine with **Integr Rebuild**, a comprehensive 12-week program designed for serious lifters. Committing just four days a week, you’ll focus on building muscle and enhancing your strength through targeted workouts that emphasize both upper and lower body movements. Each session incorporates essential exercises, such as barbell squats and bench presses, to maximize your gains. Perfect for those with a garage gym setup, this program will help you rebuild your physique and elevate your performance to new heights. Get ready to push your limits!
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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
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
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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 Raise4 Sets
15 Reps
-
Day 2
1
Bench Press (Barbell)4 Sets
8 Reps
-
2
Barbell Row4 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 Squat3 Sets
15 Reps
-
4
Good Morning3 Sets
15 Reps
-
5
Seated Calf Raise4 Sets
20 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)4 Sets
12 Reps
-
2
One Arm Bent Over Row3 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
-