Program Description
You can do 4-5 sets on the main lifts of each day (Squat, bench, overhead press and deadlift) Conditioning options: Walk 30-60 mins Ruck 30-60 mins with 10-50lbs Recovery run 20-30 mins Walk 30-60 mins + Sprint 50-100m every 5-10 mins Sprint 30m for 5-10 rounds Progression - every 3-6 weeks add 5-10 lbs to 1RMs (5lbs upper body, 10 lbs lower body)
Program Overview
- LevelIntermediate, Novice, Beginner, Advanced
- GoalBodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout50 minutes
- CreatedMay 23, 2025 02:26
- Last EditedMay 23, 2025 09:48
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Zercher Squat (Barbell)
4
8 reps
70%
3
Dip (Weighted)
4
12 reps
55%
4
Incline Bench Press (Dumbbell)
4
12 reps
55%
5
Chin-Up (Bodyweight)
4
12 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
75%
2
Deadlift (Barbell)
4
6 reps
75%
3
Shrug (Dumbbell)
4
10 reps
60%
4
Chest Supported Row (Dumbbell)
4
10 reps
60%
5
Incline Curl (Dumbbell)
4
10 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Zercher Squat (Barbell)
4
3 reps
80%
3
Dip (Weighted)
4
8 reps
65%
4
Incline Bench Press (Dumbbell)
4
8 reps
65%
5
Chin-Up (Bodyweight)
4
8 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
70%
2
Deadlift (Barbell)
4
8 reps
70%
3
Shrug (Dumbbell)
4
12 reps
55%
4
Chest Supported Row (Dumbbell)
4
12 reps
55%
5
Incline Curl (Dumbbell)
4
12 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Zercher Squat (Barbell)
4
6 reps
75%
3
Dip (Weighted)
4
10 reps
60%
4
Incline Bench Press (Dumbbell)
4
10 reps
60%
5
Chin-Up (Bodyweight)
4
10 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
3 reps
80%
2
Deadlift (Barbell)
4
3 reps
80%
3
Shrug (Dumbbell)
4
8 reps
65%
4
Chest Supported Row (Dumbbell)
4
8 reps
65%
5
Incline Curl (Dumbbell)
4
8 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
70%
2
Deadlift (Barbell)
4
8 reps
70%
3
Shrug (Dumbbell)
4
12 reps
55%
4
Chest Supported Row (Dumbbell)
4
12 reps
55%
5
Incline Curl (Dumbbell)
4
12 reps
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Zercher Squat (Barbell)
4
6 reps
75%
3
Dip (Weighted)
4
10 reps
60%
4
Incline Bench Press (Dumbbell)
4
10 reps
60%
5
Chin-Up (Bodyweight)
4
10 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
3 reps
80%
2
Deadlift (Barbell)
4
3 reps
80%
3
Shrug (Dumbbell)
4
8 reps
65%
4
Chest Supported Row (Dumbbell)
4
8 reps
65%
5
Incline Curl (Dumbbell)
4
8 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Zercher Squat (Barbell)
4
8 reps
70%
3
Dip (Weighted)
4
12 reps
55%
4
Incline Bench Press (Dumbbell)
4
12 reps
55%
5
Chin-Up (Bodyweight)
4
12 reps
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
75%
2
Deadlift (Barbell)
4
6 reps
75%
3
Shrug (Dumbbell)
4
10 reps
60%
4
Chest Supported Row (Dumbbell)
4
10 reps
60%
5
Incline Curl (Dumbbell)
4
10 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Zercher Squat (Barbell)
4
3 reps
80%
3
Dip (Weighted)
4
8 reps
65%
4
Incline Bench Press (Dumbbell)
4
8 reps
65%
5
Chin-Up (Bodyweight)
4
8 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Zercher Squat (Barbell)
4
8 reps
70%
3
Dip (Weighted)
4
12 reps
55%
4
Incline Bench Press (Dumbbell)
4
12 reps
55%
5
Chin-Up (Bodyweight)
4
12 reps
55%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
75%
2
Deadlift (Barbell)
4
6 reps
75%
3
Shrug (Dumbbell)
4
10 reps
60%
4
Chest Supported Row (Dumbbell)
4
10 reps
60%
5
Incline Curl (Dumbbell)
4
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Zercher Squat (Barbell)
4
3 reps
80%
3
Dip (Weighted)
4
8 reps
65%
4
Incline Bench Press (Dumbbell)
4
8 reps
65%
5
Chin-Up (Bodyweight)
4
8 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
70%
2
Deadlift (Barbell)
4
8 reps
70%
3
Shrug (Dumbbell)
4
12 reps
55%
4
Chest Supported Row (Dumbbell)
4
12 reps
55%
5
Incline Curl (Dumbbell)
4
12 reps
55%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Zercher Squat (Barbell)
4
6 reps
75%
3
Dip (Weighted)
4
10 reps
60%
4
Incline Bench Press (Dumbbell)
4
10 reps
60%
5
Chin-Up (Bodyweight)
4
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
3 reps
80%
2
Deadlift (Barbell)
4
3 reps
80%
3
Shrug (Dumbbell)
4
8 reps
65%
4
Chest Supported Row (Dumbbell)
4
8 reps
65%
5
Incline Curl (Dumbbell)
4
8 reps
65%
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
8 Reps
70%
2
Zercher Squat (Barbell)4 Sets
8 Reps
70%
3
Dip (Weighted)4 Sets
12 Reps
55%
4
Incline Bench Press (Dumbbell)4 Sets
12 Reps
55%
5
Chin-Up (Bodyweight)4 Sets
12 Reps
55%
Day 2
1
Standing Behind Neck Shoulder Press (Barbell)4 Sets
8 Reps
70%
2
Deadlift (Barbell)4 Sets
8 Reps
70%
3
Shrug (Dumbbell)4 Sets
12 Reps
55%
4
Chest Supported Row (Dumbbell)4 Sets
12 Reps
55%
5
Incline Curl (Dumbbell)4 Sets
12 Reps
55%
Day 3
1
Bench Press (Barbell)4 Sets
8 Reps
70%
2
Zercher Squat (Barbell)4 Sets
8 Reps
70%
3
Dip (Weighted)4 Sets
12 Reps
55%
4
Incline Bench Press (Dumbbell)4 Sets
12 Reps
55%
5
Chin-Up (Bodyweight)4 Sets
12 Reps
55%