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BoostcampPNG

Im too lazy to drive 10 mins to the gym

by Josh W.
1 athletes joined

Program Description

Muscle

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 31, 2025 06:43
  • Last Edited
    Mar 31, 2025 06:52
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
8 reps
RPE 9
2
Chest Fly (Dumbbell)
3
8 reps
RPE 9
3
Pendlay Row
3
8 reps
RPE 9
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
JM Press
3
8 reps
RPE 9
6
Bicep Curl (Barbell)
3
8 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
8 reps
RPE 9
2
Chest Fly (Dumbbell)
3
8 reps
RPE 9
3
Pendlay Row
3
8 reps
RPE 9
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
JM Press
3
8 reps
RPE 9
6
Bicep Curl (Barbell)
3
8 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
8 reps
RPE 9
2
Chest Fly (Dumbbell)
3
8 reps
RPE 9
3
Pendlay Row
3
8 reps
RPE 9
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
JM Press
3
8 reps
RPE 9
6
Bicep Curl (Barbell)
3
8 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
8 reps
RPE 9
2
Chest Fly (Dumbbell)
3
8 reps
RPE 9
3
Pendlay Row
3
8 reps
RPE 9
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
JM Press
3
8 reps
RPE 9
6
Bicep Curl (Barbell)
3
8 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Hip Thrust (Barbell)
3
8 reps
RPE 9
4
Standing Calf Raise
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Hip Thrust (Barbell)
3
8 reps
RPE 9
4
Standing Calf Raise
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Hip Thrust (Barbell)
3
8 reps
RPE 9
4
Standing Calf Raise
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Hip Thrust (Barbell)
3
8 reps
RPE 9
4
Standing Calf Raise
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
8 reps
RPE 9
2
Chest Fly (Dumbbell)
3
8 reps
RPE 9
3
Pendlay Row
3
8 reps
RPE 9
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
JM Press
3
8 reps
RPE 9
6
Bicep Curl (Barbell)
3
8 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
8 reps
RPE 9
2
Chest Fly (Dumbbell)
3
8 reps
RPE 9
3
Pendlay Row
3
8 reps
RPE 9
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
JM Press
3
8 reps
RPE 9
6
Bicep Curl (Barbell)
3
8 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
8 reps
RPE 9
2
Chest Fly (Dumbbell)
3
8 reps
RPE 9
3
Pendlay Row
3
8 reps
RPE 9
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
JM Press
3
8 reps
RPE 9
6
Bicep Curl (Barbell)
3
8 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
8 reps
RPE 9
2
Chest Fly (Dumbbell)
3
8 reps
RPE 9
3
Pendlay Row
3
8 reps
RPE 9
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
JM Press
3
8 reps
RPE 9
6
Bicep Curl (Barbell)
3
8 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Hip Thrust (Barbell)
3
8 reps
RPE 9
4
Standing Calf Raise
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Hip Thrust (Barbell)
3
8 reps
RPE 9
4
Standing Calf Raise
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Hip Thrust (Barbell)
3
8 reps
RPE 9
4
Standing Calf Raise
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Hip Thrust (Barbell)
3
8 reps
RPE 9
4
Standing Calf Raise
3
8 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Floor Press (Barbell)
3 Sets
8 Reps
@9
2
Chest Fly (Dumbbell)
3 Sets
8 Reps
@9
3
Pendlay Row
3 Sets
8 Reps
@9
4
Pull-Up (Weighted)
3 Sets
8 Reps
@9
5
JM Press
3 Sets
8 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@9
Day 2
1
Split Squat (Barbell)
3 Sets
8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
3
Hip Thrust (Barbell)
3 Sets
8 Reps
@9
4
Standing Calf Raise
3 Sets
8 Reps
@9
Day 3
1
Floor Press (Barbell)
3 Sets
8 Reps
@9
2
Chest Fly (Dumbbell)
3 Sets
8 Reps
@9
3
Pendlay Row
3 Sets
8 Reps
@9
4
Pull-Up (Weighted)
3 Sets
8 Reps
@9
5
JM Press
3 Sets
8 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@9
Day 4
1
Split Squat (Barbell)
3 Sets
8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
3
Hip Thrust (Barbell)
3 Sets
8 Reps
@9
4
Standing Calf Raise
3 Sets
8 Reps
@9