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Garage Strength & Hypertrophy

by Diego C.

Program Description

This program is made for beginner to intermediate lifters to progressively gain strength as well as muscle size. Using a double progression with a low to medium-high rep range, weight can be increased on each exercise while doing enough volume to stimulate hypertrophy. The program is also made in mind for the average garage lifter with a barbell and dumbbells doing an Upper/Lower split. Though, if some equipment is unavailable, there will be alternative exercises to use instead

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 01, 2025 04:03
  • Last Edited
    May 02, 2025 02:12
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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)
3
6-10 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 8
4
Dip (Bodyweight)
3
6-10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
6
Pec Fly (Dumbbell)
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 8
4
Dip (Bodyweight)
3
6-10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
6
Pec Fly (Dumbbell)
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 8
4
Dip (Bodyweight)
3
6-10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
6
Pec Fly (Dumbbell)
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 8
4
Dip (Bodyweight)
3
6-10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
6
Pec Fly (Dumbbell)
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 8
4
Dip (Bodyweight)
3
6-10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
6
Pec Fly (Dumbbell)
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 6.5
2
Overhead Press (Barbell)
3
6-10 reps
RPE 6.5
3
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 6.5
4
Dip (Bodyweight)
3
6-10 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 6.5
6
Pec Fly (Dumbbell)
1
6-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Deadlift (Barbell)
1
6-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
6-10 reps
RPE 8
5
Standing Calf Raise
3
6-10 reps
RPE 8
6
Cable Crunch
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Deadlift (Barbell)
1
6-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
6-10 reps
RPE 8
5
Standing Calf Raise
3
6-10 reps
RPE 8
6
Cable Crunch
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Deadlift (Barbell)
1
6-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
6-10 reps
RPE 8
5
Standing Calf Raise
3
6-10 reps
RPE 8
6
Cable Crunch
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Deadlift (Barbell)
1
6-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
6-10 reps
RPE 8
5
Standing Calf Raise
3
6-10 reps
RPE 8
6
Cable Crunch
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Deadlift (Barbell)
1
6-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
6-10 reps
RPE 8
5
Standing Calf Raise
3
6-10 reps
RPE 8
6
Cable Crunch
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 6.5
2
Deadlift (Barbell)
1
6-10 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 6.5
4
Bulgarian Split Squat (Barbell)
3
6-10 reps
RPE 6.5
5
Standing Calf Raise
3
6-10 reps
RPE 6.5
6
Cable Crunch
3
6-10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 8
4
Dip (Bodyweight)
3
6-10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
6
Pec Fly (Dumbbell)
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 8
4
Dip (Bodyweight)
3
6-10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
6
Pec Fly (Dumbbell)
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 8
4
Dip (Bodyweight)
3
6-10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
6
Pec Fly (Dumbbell)
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 8
4
Dip (Bodyweight)
3
6-10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
6
Pec Fly (Dumbbell)
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 8
4
Dip (Bodyweight)
3
6-10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
6
Pec Fly (Dumbbell)
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 6.5
2
Overhead Press (Barbell)
3
6-10 reps
RPE 6.5
3
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 6.5
4
Dip (Bodyweight)
3
6-10 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 6.5
6
Pec Fly (Dumbbell)
1
6-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Deadlift (Barbell)
1
6-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
6-10 reps
RPE 8
5
Standing Calf Raise
3
6-10 reps
RPE 8
6
Cable Crunch
3
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Deadlift (Barbell)
1
6-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
6-10 reps
RPE 8
5
Standing Calf Raise
3
6-10 reps
RPE 8
6
Cable Crunch
3
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Deadlift (Barbell)
1
6-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
6-10 reps
RPE 8
5
Standing Calf Raise
3
6-10 reps
RPE 8
6
Cable Crunch
3
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Deadlift (Barbell)
1
6-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
6-10 reps
RPE 8
5
Standing Calf Raise
3
6-10 reps
RPE 8
6
Cable Crunch
3
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Deadlift (Barbell)
1
6-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
6-10 reps
RPE 8
5
Standing Calf Raise
3
6-10 reps
RPE 8
6
Cable Crunch
3
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 6.5
2
Deadlift (Barbell)
1
6-10 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 6.5
4
Bulgarian Split Squat (Barbell)
3
6-10 reps
RPE 6.5
5
Standing Calf Raise
3
6-10 reps
RPE 6.5
6
Cable Crunch
3
6-10 reps
RPE 6.5
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@8
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@8
3
Lat Pulldown (Single Arm)
3 Sets
6-10 Reps
@8
4
Dip (Bodyweight)
3 Sets
6-10 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@7.5
6
Pec Fly (Dumbbell)
1 Set
6-10 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
@8
2
Deadlift (Barbell)
1 Set
6-10 Reps
@8.5
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
4
Bulgarian Split Squat (Barbell)
3 Sets
6-10 Reps
@8
5
Standing Calf Raise
3 Sets
6-10 Reps
@8
6
Cable Crunch
3 Sets
6-10 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@8
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@8
3
Lat Pulldown (Single Arm)
3 Sets
6-10 Reps
@8
4
Dip (Bodyweight)
3 Sets
6-10 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@7.5
6
Pec Fly (Dumbbell)
1 Set
6-10 Reps
@9
Day 4
1
Squat (Barbell)
3 Sets
6-10 Reps
@8
2
Deadlift (Barbell)
1 Set
6-10 Reps
@8.5
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
4
Bulgarian Split Squat (Barbell)
3 Sets
6-10 Reps
@8
5
Standing Calf Raise
3 Sets
6-10 Reps
@8
6
Cable Crunch
3 Sets
6-10 Reps
@8