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BoostcampPNG

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 08, 2025 02:29
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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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