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GreyHype Garage (SLAP)

by Derek G.

Program Description

Hypertrophy & Strength

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 07, 2025 09:44
  • Last Edited
    Oct 12, 2025 12:07

Summary

Transform your physique with the GreyHype Garage (SLAP) program, a comprehensive 12-week journey designed for dedicated lifters. With four focused training days each week, you'll tackle targeted workouts that include Bulgarian Split Squats, Romanian Deadlifts, and Seated Overhead Presses, all tailored to maximize strength and muscle growth. This program is perfect for those looking to build a powerful lower body, sculpt defined shoulders, and enhance overall fitness using garage gym equipment. Get ready to unleash your potential and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.4%
Triceps
12.3%
Biceps
9.1%
Hamstrings
8.8%
Middle Delts
7.8%
Front Delts
7.8%
Quadriceps
7.1%
Glutes
7.1%
Chest
6.5%
Lats
5.8%
Rear Delts
3.9%
Abs
3.7%
Forearms
3%
Lower Back
2.6%
Adductors
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bulgarian Split Squat (Dumbbell)
3
8 reps
+5 lbs
2
Romanian Deadlift (Barbell)
3
6 reps
+2.5 lbs
3
Squat (Low Bar)
3
5 reps
+2.5 lbs
4
Single Arm Farmer Carry
1
3
40-60 reps
40-60 reps
+2.5 lbs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
+5 lbs
2
Romanian Deadlift (Barbell)
3
6 reps
+2.5 lbs
3
Squat (Low Bar)
3
5 reps
+2.5 lbs
4
Single Arm Farmer Carry
1
3
40-60 reps
40-60 reps
+2.5 lbs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
+5 lbs
2
Romanian Deadlift (Barbell)
3
6 reps
+2.5 lbs
3
Squat (Low Bar)
3
5 reps
+2.5 lbs
4
Single Arm Farmer Carry
1
3
40-60 reps
40-60 reps
+2.5 lbs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
+5 lbs
2
Romanian Deadlift (Barbell)
3
6 reps
+2.5 lbs
3
Squat (Low Bar)
3
5 reps
+2.5 lbs
4
Single Arm Farmer Carry
1
3
40-60 reps
40-60 reps
+2.5 lbs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
+5 lbs
2
Romanian Deadlift (Barbell)
3
6 reps
+2.5 lbs
3
Squat (Low Bar)
3
5 reps
+2.5 lbs
4
Single Arm Farmer Carry
1
3
40-60 reps
40-60 reps
+2.5 lbs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
+5 lbs
2
Romanian Deadlift (Barbell)
3
6 reps
+2.5 lbs
3
Squat (Low Bar)
3
5 reps
+2.5 lbs
4
Single Arm Farmer Carry
1
3
40-60 reps
40-60 reps
+2.5 lbs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
+5 lbs
2
Romanian Deadlift (Barbell)
3
6 reps
+2.5 lbs
3
Squat (Low Bar)
3
5 reps
+2.5 lbs
4
Single Arm Farmer Carry
1
3
40-60 reps
40-60 reps
+2.5 lbs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
+5 lbs
2
Romanian Deadlift (Barbell)
3
6 reps
+2.5 lbs
3
Squat (Low Bar)
3
5 reps
+2.5 lbs
4
Single Arm Farmer Carry
1
3
40-60 reps
40-60 reps
+2.5 lbs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
+5 lbs
2
Romanian Deadlift (Barbell)
3
6 reps
+2.5 lbs
3
Squat (Low Bar)
3
5 reps
+2.5 lbs
4
Single Arm Farmer Carry
1
3
40-60 reps
40-60 reps
+2.5 lbs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
+5 lbs
2
Romanian Deadlift (Barbell)
3
6 reps
+2.5 lbs
3
Squat (Low Bar)
3
5 reps
+2.5 lbs
4
Single Arm Farmer Carry
1
3
40-60 reps
40-60 reps
+2.5 lbs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
+5 lbs
2
Romanian Deadlift (Barbell)
3
6 reps
+2.5 lbs
3
Squat (Low Bar)
3
5 reps
+2.5 lbs
4
Single Arm Farmer Carry
1
3
40-60 reps
40-60 reps
+2.5 lbs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
+5 lbs
2
Romanian Deadlift (Barbell)
3
6 reps
+2.5 lbs
3
Squat (Low Bar)
3
5 reps
+2.5 lbs
4
Single Arm Farmer Carry
1
3
40-60 reps
40-60 reps
+2.5 lbs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
5 reps
+2.5 lbs
2
Lateral Raise (Dumbbell)
3
12 reps
+2.5 lbs
3
Rear Delt Fly (Dumbbell)
3
12 reps
+2.5 lbs
4
Shrug (Dumbbell)
3
8 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
5 reps
+2.5 lbs
2
Lateral Raise (Dumbbell)
3
12 reps
+2.5 lbs
3
Rear Delt Fly (Dumbbell)
3
12 reps
+2.5 lbs
4
Shrug (Dumbbell)
3
8 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
5 reps
+2.5 lbs
2
Lateral Raise (Dumbbell)
3
12 reps
+2.5 lbs
3
Rear Delt Fly (Dumbbell)
3
12 reps
+2.5 lbs
4
Shrug (Dumbbell)
3
8 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
5 reps
+2.5 lbs
2
Lateral Raise (Dumbbell)
3
12 reps
+2.5 lbs
3
Rear Delt Fly (Dumbbell)
3
12 reps
+2.5 lbs
4
Shrug (Dumbbell)
3
8 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
5 reps
+2.5 lbs
2
Lateral Raise (Dumbbell)
3
12 reps
+2.5 lbs
3
Rear Delt Fly (Dumbbell)
3
12 reps
+2.5 lbs
4
Shrug (Dumbbell)
3
8 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
5 reps
+2.5 lbs
2
Lateral Raise (Dumbbell)
3
12 reps
+2.5 lbs
3
Rear Delt Fly (Dumbbell)
3
12 reps
+2.5 lbs
4
Shrug (Dumbbell)
3
8 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
5 reps
+2.5 lbs
2
Lateral Raise (Dumbbell)
3
12 reps
+2.5 lbs
3
Rear Delt Fly (Dumbbell)
3
12 reps
+2.5 lbs
4
Shrug (Dumbbell)
3
8 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
5 reps
+2.5 lbs
2
Lateral Raise (Dumbbell)
3
12 reps
+2.5 lbs
3
Rear Delt Fly (Dumbbell)
3
12 reps
+2.5 lbs
4
Shrug (Dumbbell)
3
8 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
5 reps
+2.5 lbs
2
Lateral Raise (Dumbbell)
3
12 reps
+2.5 lbs
3
Rear Delt Fly (Dumbbell)
3
12 reps
+2.5 lbs
4
Shrug (Dumbbell)
3
8 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
5 reps
+2.5 lbs
2
Lateral Raise (Dumbbell)
3
12 reps
+2.5 lbs
3
Rear Delt Fly (Dumbbell)
3
12 reps
+2.5 lbs
4
Shrug (Dumbbell)
3
8 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
5 reps
+2.5 lbs
2
Lateral Raise (Dumbbell)
3
12 reps
+2.5 lbs
3
Rear Delt Fly (Dumbbell)
3
12 reps
+2.5 lbs
4
Shrug (Dumbbell)
3
8 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
5 reps
+2.5 lbs
2
Lateral Raise (Dumbbell)
3
12 reps
+2.5 lbs
3
Rear Delt Fly (Dumbbell)
3
12 reps
+2.5 lbs
4
Shrug (Dumbbell)
3
8 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
+2.5 lbs
2
Hammer Curl (Dumbbell)
3
12 reps
+2.5 lbs
3
Overhead Tricep Extension (Cable)
3
8 reps
+2.5 lbs
4
Tricep Pushdown (Cable)
3
12 reps
+2.5 lbs
5
Sandbag Shoulder Carry
1
2
40 reps
40 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
+2.5 lbs
2
Hammer Curl (Dumbbell)
3
12 reps
+2.5 lbs
3
Overhead Tricep Extension (Cable)
3
8 reps
+2.5 lbs
4
Tricep Pushdown (Cable)
3
12 reps
+2.5 lbs
5
Sandbag Shoulder Carry
1
2
40 reps
40 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
+2.5 lbs
2
Hammer Curl (Dumbbell)
3
12 reps
+2.5 lbs
3
Overhead Tricep Extension (Cable)
3
8 reps
+2.5 lbs
4
Tricep Pushdown (Cable)
3
12 reps
+2.5 lbs
5
Sandbag Shoulder Carry
1
2
40 reps
40 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
+2.5 lbs
2
Hammer Curl (Dumbbell)
3
12 reps
+2.5 lbs
3
Overhead Tricep Extension (Cable)
3
8 reps
+2.5 lbs
4
Tricep Pushdown (Cable)
3
12 reps
+2.5 lbs
5
Sandbag Shoulder Carry
1
2
40 reps
40 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
+2.5 lbs
2
Hammer Curl (Dumbbell)
3
12 reps
+2.5 lbs
3
Overhead Tricep Extension (Cable)
3
8 reps
+2.5 lbs
4
Tricep Pushdown (Cable)
3
12 reps
+2.5 lbs
5
Sandbag Shoulder Carry
1
2
40 reps
40 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
+2.5 lbs
2
Hammer Curl (Dumbbell)
3
12 reps
+2.5 lbs
3
Overhead Tricep Extension (Cable)
3
8 reps
+2.5 lbs
4
Tricep Pushdown (Cable)
3
12 reps
+2.5 lbs
5
Sandbag Shoulder Carry
1
2
40 reps
40 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
+2.5 lbs
2
Hammer Curl (Dumbbell)
3
12 reps
+2.5 lbs
3
Overhead Tricep Extension (Cable)
3
8 reps
+2.5 lbs
4
Tricep Pushdown (Cable)
3
12 reps
+2.5 lbs
5
Sandbag Shoulder Carry
1
2
40 reps
40 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
+2.5 lbs
2
Hammer Curl (Dumbbell)
3
12 reps
+2.5 lbs
3
Overhead Tricep Extension (Cable)
3
8 reps
+2.5 lbs
4
Tricep Pushdown (Cable)
3
12 reps
+2.5 lbs
5
Sandbag Shoulder Carry
1
2
40 reps
40 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
+2.5 lbs
2
Hammer Curl (Dumbbell)
3
12 reps
+2.5 lbs
3
Overhead Tricep Extension (Cable)
3
8 reps
+2.5 lbs
4
Tricep Pushdown (Cable)
3
12 reps
+2.5 lbs
5
Sandbag Shoulder Carry
1
2
40 reps
40 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
+2.5 lbs
2
Hammer Curl (Dumbbell)
3
12 reps
+2.5 lbs
3
Overhead Tricep Extension (Cable)
3
8 reps
+2.5 lbs
4
Tricep Pushdown (Cable)
3
12 reps
+2.5 lbs
5
Sandbag Shoulder Carry
1
2
40 reps
40 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
+2.5 lbs
2
Hammer Curl (Dumbbell)
3
12 reps
+2.5 lbs
3
Overhead Tricep Extension (Cable)
3
8 reps
+2.5 lbs
4
Tricep Pushdown (Cable)
3
12 reps
+2.5 lbs
5
Sandbag Shoulder Carry
1
2
40 reps
40 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
+2.5 lbs
2
Hammer Curl (Dumbbell)
3
12 reps
+2.5 lbs
3
Overhead Tricep Extension (Cable)
3
8 reps
+2.5 lbs
4
Tricep Pushdown (Cable)
3
12 reps
+2.5 lbs
5
Sandbag Shoulder Carry
1
2
40 reps
40 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
+2.5 lbs
2
Incline Bench Press (Dumbbell)
3
8 reps
+2.5 lbs
3
Pull-Up (Weighted)
3
8 reps
+2.5 lbs
4
Single Arm Row (Dumbbell)
3
8 reps
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
+2.5 lbs
2
Incline Bench Press (Dumbbell)
3
8 reps
+2.5 lbs
3
Pull-Up (Weighted)
3
8 reps
+2.5 lbs
4
Single Arm Row (Dumbbell)
3
8 reps
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
+2.5 lbs
2
Incline Bench Press (Dumbbell)
3
8 reps
+2.5 lbs
3
Pull-Up (Weighted)
3
8 reps
+2.5 lbs
4
Single Arm Row (Dumbbell)
3
8 reps
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
+2.5 lbs
2
Incline Bench Press (Dumbbell)
3
8 reps
+2.5 lbs
3
Pull-Up (Weighted)
3
8 reps
+2.5 lbs
4
Single Arm Row (Dumbbell)
3
8 reps
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
+2.5 lbs
2
Incline Bench Press (Dumbbell)
3
8 reps
+2.5 lbs
3
Pull-Up (Weighted)
3
8 reps
+2.5 lbs
4
Single Arm Row (Dumbbell)
3
8 reps
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
+2.5 lbs
2
Incline Bench Press (Dumbbell)
3
8 reps
+2.5 lbs
3
Pull-Up (Weighted)
3
8 reps
+2.5 lbs
4
Single Arm Row (Dumbbell)
3
8 reps
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
+2.5 lbs
2
Incline Bench Press (Dumbbell)
3
8 reps
+2.5 lbs
3
Pull-Up (Weighted)
3
8 reps
+2.5 lbs
4
Single Arm Row (Dumbbell)
3
8 reps
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
+2.5 lbs
2
Incline Bench Press (Dumbbell)
3
8 reps
+2.5 lbs
3
Pull-Up (Weighted)
3
8 reps
+2.5 lbs
4
Single Arm Row (Dumbbell)
3
8 reps
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
+2.5 lbs
2
Incline Bench Press (Dumbbell)
3
8 reps
+2.5 lbs
3
Pull-Up (Weighted)
3
8 reps
+2.5 lbs
4
Single Arm Row (Dumbbell)
3
8 reps
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
+2.5 lbs
2
Incline Bench Press (Dumbbell)
3
8 reps
+2.5 lbs
3
Pull-Up (Weighted)
3
8 reps
+2.5 lbs
4
Single Arm Row (Dumbbell)
3
8 reps
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
+2.5 lbs
2
Incline Bench Press (Dumbbell)
3
8 reps
+2.5 lbs
3
Pull-Up (Weighted)
3
8 reps
+2.5 lbs
4
Single Arm Row (Dumbbell)
3
8 reps
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
+2.5 lbs
2
Incline Bench Press (Dumbbell)
3
8 reps
+2.5 lbs
3
Pull-Up (Weighted)
3
8 reps
+2.5 lbs
4
Single Arm Row (Dumbbell)
3
8 reps
+2.5 lbs
Week 1
1 / 12 Weeks
Day 1
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+5 lbs
+5 lbs
+5 lbs
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
3
Squat (Low Bar)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
4
Single Arm Farmer Carry
1 Set
1 Set
1 Set
1 Set
40-60 Reps
40-60 Reps
40-60 Reps
40-60 Reps
+2.5 lbs
-
-
-
Day 2
1
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
3
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
Day 3
1
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
2
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
5
Sandbag Shoulder Carry
1 Set
1 Set
1 Set
40 Reps
40 Reps
40 Reps
-
-
-
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
3
Pull-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
4
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs