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Garage Gym 2 Focus

by John Rowell
2 athletes joined

Program Description

In Garage Gym, the idea was to get people used to working out and building strength along the way. In Garage Gym 2 Focus, it's designed to focus on one body part per day, five days per week, and giving maximum effort and focus to that body part.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 01, 2024 10:46
  • Last Edited
    Jun 18, 2025 12:50

Summary

Unleash your potential with the Garage Gym 2 Focus program, an 8-week journey designed for dedicated lifters looking to build strength and muscle in the comfort of their own space. With five training days each week, you'll tackle a variety of targeted workouts focusing on legs and back, utilizing essential equipment like barbells and dumbbells. Each session is crafted to maximize intensity and results, ensuring you stay motivated and challenged throughout. Get ready to transform your physique and elevate your training game!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 7
3
Bench Press (Barbell)
4
8 reps
RPE 8
4
Chest Fly (Dumbbell)
4
12 reps
RPE 7
5
Push Up
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 7
3
Bench Press (Barbell)
4
8 reps
RPE 8
4
Chest Fly (Dumbbell)
4
12 reps
RPE 7
5
Push Up
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 7
3
Bench Press (Barbell)
4
8 reps
RPE 8
4
Chest Fly (Dumbbell)
4
12 reps
RPE 7
5
Push Up
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 7
3
Bench Press (Barbell)
4
8 reps
RPE 8
4
Chest Fly (Dumbbell)
4
12 reps
RPE 7
5
Push Up
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 7
3
Bench Press (Barbell)
4
8 reps
RPE 8
4
Chest Fly (Dumbbell)
4
12 reps
RPE 7
5
Push Up
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 7
3
Bench Press (Barbell)
4
8 reps
RPE 8
4
Chest Fly (Dumbbell)
4
12 reps
RPE 7
5
Push Up
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 7
3
Bench Press (Barbell)
4
8 reps
RPE 8
4
Chest Fly (Dumbbell)
4
12 reps
RPE 7
5
Push Up
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 7
3
Bench Press (Barbell)
4
8 reps
RPE 8
4
Chest Fly (Dumbbell)
4
12 reps
RPE 7
5
Push Up
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 8
2
Squat (Barbell)
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
4
Straight Leg Calf Raise
4
20 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 8
2
Squat (Barbell)
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
4
Straight Leg Calf Raise
4
20 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 8
2
Squat (Barbell)
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
4
Straight Leg Calf Raise
4
20 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 8
2
Squat (Barbell)
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
4
Straight Leg Calf Raise
4
20 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 8
2
Squat (Barbell)
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
4
Straight Leg Calf Raise
4
20 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 8
2
Squat (Barbell)
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
4
Straight Leg Calf Raise
4
20 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 8
2
Squat (Barbell)
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
4
Straight Leg Calf Raise
4
20 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 8
2
Squat (Barbell)
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
4
Straight Leg Calf Raise
4
20 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
3
Lying Rear Lateral Raise
4
12 reps
RPE 7
4
Upright Row (Barbell)
4
10 reps
RPE 8
5
Shrug (Barbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
3
Lying Rear Lateral Raise
4
12 reps
RPE 7
4
Upright Row (Barbell)
4
10 reps
RPE 8
5
Shrug (Barbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
3
Lying Rear Lateral Raise
4
12 reps
RPE 7
4
Upright Row (Barbell)
4
10 reps
RPE 8
5
Shrug (Barbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
3
Lying Rear Lateral Raise
4
12 reps
RPE 7
4
Upright Row (Barbell)
4
10 reps
RPE 8
5
Shrug (Barbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
3
Lying Rear Lateral Raise
4
12 reps
RPE 7
4
Upright Row (Barbell)
4
10 reps
RPE 8
5
Shrug (Barbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
3
Lying Rear Lateral Raise
4
12 reps
RPE 7
4
Upright Row (Barbell)
4
10 reps
RPE 8
5
Shrug (Barbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
3
Lying Rear Lateral Raise
4
12 reps
RPE 7
4
Upright Row (Barbell)
4
10 reps
RPE 8
5
Shrug (Barbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
3
Lying Rear Lateral Raise
4
12 reps
RPE 7
4
Upright Row (Barbell)
4
10 reps
RPE 8
5
Shrug (Barbell)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
7 reps
RPE 10
2
Pullover (EZ Bar)
4
10 reps
RPE 8
3
Deadlift (Barbell)
1
3
10 reps
10 reps
RPE 7.5
RPE 8
4
Bent Over Row (Barbell, Paused)
4
8 reps
RPE 8
5
T-Bar Row
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
7 reps
RPE 10
2
Pullover (EZ Bar)
4
10 reps
RPE 8
3
Deadlift (Barbell)
1
3
10 reps
10 reps
RPE 7.5
RPE 8
4
Bent Over Row (Barbell, Paused)
4
8 reps
RPE 8
5
T-Bar Row
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
7 reps
RPE 10
2
Pullover (EZ Bar)
4
10 reps
RPE 8
3
Deadlift (Barbell)
1
3
10 reps
10 reps
RPE 7.5
RPE 8
4
Bent Over Row (Barbell, Paused)
4
8 reps
RPE 8
5
T-Bar Row
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
7 reps
RPE 10
2
Pullover (EZ Bar)
4
10 reps
RPE 8
3
Deadlift (Barbell)
1
3
10 reps
10 reps
RPE 7.5
RPE 8
4
Bent Over Row (Barbell, Paused)
4
8 reps
RPE 8
5
T-Bar Row
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
7 reps
RPE 10
2
Pullover (EZ Bar)
4
10 reps
RPE 8
3
Deadlift (Barbell)
1
3
10 reps
10 reps
RPE 7.5
RPE 8
4
Bent Over Row (Barbell, Paused)
4
8 reps
RPE 8
5
T-Bar Row
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
7 reps
RPE 10
2
Pullover (EZ Bar)
4
10 reps
RPE 8
3
Deadlift (Barbell)
1
3
10 reps
10 reps
RPE 7.5
RPE 8
4
Bent Over Row (Barbell, Paused)
4
8 reps
RPE 8
5
T-Bar Row
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
7 reps
RPE 10
2
Pullover (EZ Bar)
4
10 reps
RPE 8
3
Deadlift (Barbell)
1
3
10 reps
10 reps
RPE 7.5
RPE 8
4
Bent Over Row (Barbell, Paused)
4
8 reps
RPE 8
5
T-Bar Row
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
7 reps
RPE 10
2
Pullover (EZ Bar)
4
10 reps
RPE 8
3
Deadlift (Barbell)
1
3
10 reps
10 reps
RPE 7.5
RPE 8
4
Bent Over Row (Barbell, Paused)
4
8 reps
RPE 8
5
T-Bar Row
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
2
Reverse Bicep Curl (EZ Bar)
4
10 reps
RPE 8
3
Preacher Curl (Dumbbell)
4
10 reps
RPE 8
4
Incline Tricep Extension (Dumbbell)
4
10 reps
RPE 8
5
Skull Crusher (Barbell)
4
10 reps
RPE 8
6
Dip (Bodyweight)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
2
Reverse Bicep Curl (EZ Bar)
4
10 reps
RPE 8
3
Preacher Curl (Dumbbell)
4
10 reps
RPE 8
4
Incline Tricep Extension (Dumbbell)
4
10 reps
RPE 8
5
Skull Crusher (Barbell)
4
10 reps
RPE 8
6
Dip (Bodyweight)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
2
Reverse Bicep Curl (EZ Bar)
4
10 reps
RPE 8
3
Preacher Curl (Dumbbell)
4
10 reps
RPE 8
4
Incline Tricep Extension (Dumbbell)
4
10 reps
RPE 8
5
Skull Crusher (Barbell)
4
10 reps
RPE 8
6
Dip (Bodyweight)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
2
Reverse Bicep Curl (EZ Bar)
4
10 reps
RPE 8
3
Preacher Curl (Dumbbell)
4
10 reps
RPE 8
4
Incline Tricep Extension (Dumbbell)
4
10 reps
RPE 8
5
Skull Crusher (Barbell)
4
10 reps
RPE 8
6
Dip (Bodyweight)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
2
Reverse Bicep Curl (EZ Bar)
4
10 reps
RPE 8
3
Preacher Curl (Dumbbell)
4
10 reps
RPE 8
4
Incline Tricep Extension (Dumbbell)
4
10 reps
RPE 8
5
Skull Crusher (Barbell)
4
10 reps
RPE 8
6
Dip (Bodyweight)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
2
Reverse Bicep Curl (EZ Bar)
4
10 reps
RPE 8
3
Preacher Curl (Dumbbell)
4
10 reps
RPE 8
4
Incline Tricep Extension (Dumbbell)
4
10 reps
RPE 8
5
Skull Crusher (Barbell)
4
10 reps
RPE 8
6
Dip (Bodyweight)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
2
Reverse Bicep Curl (EZ Bar)
4
10 reps
RPE 8
3
Preacher Curl (Dumbbell)
4
10 reps
RPE 8
4
Incline Tricep Extension (Dumbbell)
4
10 reps
RPE 8
5
Skull Crusher (Barbell)
4
10 reps
RPE 8
6
Dip (Bodyweight)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
2
Reverse Bicep Curl (EZ Bar)
4
10 reps
RPE 8
3
Preacher Curl (Dumbbell)
4
10 reps
RPE 8
4
Incline Tricep Extension (Dumbbell)
4
10 reps
RPE 8
5
Skull Crusher (Barbell)
4
10 reps
RPE 8
6
Dip (Bodyweight)
4
15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Leg Extension
4 Sets
15 Reps
@8
2
Squat (Barbell)
4 Sets
10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@7
4
Straight Leg Calf Raise
4 Sets
20 Reps
@7
5
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@7.5
Day 4
1
Wide Grip Pull-Up
4 Sets
7 Reps
@10
2
Pullover (EZ Bar)
4 Sets
10 Reps
@8
3
Deadlift (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@7.5
@8
4
Bent Over Row (Barbell, Paused)
4 Sets
8 Reps
@8
5
T-Bar Row
4 Sets
10 Reps
@7
Day 1
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Incline Chest Fly (Dumbbell)
4 Sets
12 Reps
@7
3
Bench Press (Barbell)
4 Sets
8 Reps
@8
4
Chest Fly (Dumbbell)
4 Sets
12 Reps
@7
5
Push Up
4 Sets
10 Reps
@10
Day 3
1
Seated Overhead Press (Barbell)
4 Sets
10 Reps
@8
2
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@7.5
3
Lying Rear Lateral Raise
4 Sets
12 Reps
@7
4
Upright Row (Barbell)
4 Sets
10 Reps
@8
5
Shrug (Barbell)
4 Sets
10 Reps
@8
Day 5
1
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@8
2
Reverse Bicep Curl (EZ Bar)
4 Sets
10 Reps
@8
3
Preacher Curl (Dumbbell)
4 Sets
10 Reps
@8
4
Incline Tricep Extension (Dumbbell)
4 Sets
10 Reps
@8
5
Skull Crusher (Barbell)
4 Sets
10 Reps
@8
6
Dip (Bodyweight)
4 Sets
15 Reps
@10