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Basic at home workout

by Aaron O.
1 athletes joined

Program Description

Transform your fitness journey with this 12-week at-home workout program, designed specifically for powerlifting enthusiasts. Each week, you'll tackle a series of effective exercises, including barbell squats, dumbbell bench presses, and bent-over rows, all aimed at building strength and muscle. With 12 sessions spread across the program, expect to spend about 70 minutes per workout, pushing your limits and enhancing your performance. Perfect for those with a garage gym setup, this intermediate-level plan will elevate your training and help you achieve your lifting goals!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 14, 2025 10:25
  • Last Edited
    Dec 14, 2025 10:44
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.5%
Glutes
10.5%
Hamstrings
10.5%
Chest
10.5%
Triceps
10.5%
Front Delts
10.5%
Upper Back
10.5%
Lats
10.5%
Adductors
5.3%
Abs
5.3%
Biceps
5.3%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
One Arm Bent Over Row
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
One Arm Bent Over Row
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
One Arm Bent Over Row
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
One Arm Bent Over Row
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
One Arm Bent Over Row
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
One Arm Bent Over Row
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
One Arm Bent Over Row
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
One Arm Bent Over Row
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
One Arm Bent Over Row
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
One Arm Bent Over Row
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
One Arm Bent Over Row
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
One Arm Bent Over Row
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
One Arm Bent Over Row
3 Sets
15 Reps
-