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Garage Gym 2 Focus

by John Rowell
1 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
    Sep 01, 2024 11:37
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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