logo
BoostcampPNG

Merja’s training plan

by
4 athletes joined

Program Description

Embark on a transformative 6-week journey with Merja’s training plan, designed specifically for beginners looking to build strength and muscle in a garage gym setting. This program features 18 workouts spread across six weeks, each lasting approximately 50 minutes. You'll engage in a balanced mix of cardio and resistance training, targeting all major muscle groups through a variety of machine and bodyweight exercises. Get ready to elevate your fitness level and achieve your bodybuilding goals with this structured and effective plan!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 23, 2025 06:14
  • Last Edited
    Jul 04, 2025 04:01

Summary

Merja's Training Plan is a dynamic 6-week program designed for those looking to build strength and improve overall fitness with just three sessions per week. Each workout combines full-body exercises, cardio, and targeted movements to maximize muscle engagement and endurance. With a blend of machine and bodyweight exercises, this plan is perfect for users of all levels, ensuring you stay challenged and motivated. Get ready to transform your routine and achieve your fitness goals!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Cardio
1
5 mins
-
2
Leg Press
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
3
Chest Press (Machine)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
4
Chest Supported Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
5
Leg Curl
2
6-10 reps
RPE 8
6
Lateral Raise (Machine)
2
6-10 reps
RPE 8
7
Standing Calf Raise
2
6-10 reps
RPE 8
8
Abs Crunch (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Leg Press
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
3
Chest Press (Machine)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
4
Chest Supported Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
5
Leg Curl
2
6-10 reps
RPE 8
6
Lateral Raise (Machine)
2
6-10 reps
RPE 8
7
Standing Calf Raise
2
6-10 reps
RPE 8
8
Abs Crunch (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Leg Press
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
3
Chest Press (Machine)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
4
Chest Supported Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
5
Leg Curl
2
6-10 reps
RPE 8
6
Lateral Raise (Machine)
2
6-10 reps
RPE 8
7
Standing Calf Raise
2
6-10 reps
RPE 8
8
Abs Crunch (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Leg Press
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
3
Chest Press (Machine)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
4
Chest Supported Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
5
Leg Curl
2
6-10 reps
RPE 8
6
Lateral Raise (Machine)
2
6-10 reps
RPE 8
7
Standing Calf Raise
2
6-10 reps
RPE 8
8
Abs Crunch (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Leg Press
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
3
Chest Press (Machine)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
4
Chest Supported Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
5
Leg Curl
2
6-10 reps
RPE 8
6
Lateral Raise (Machine)
2
6-10 reps
RPE 8
7
Standing Calf Raise
2
6-10 reps
RPE 8
8
Abs Crunch (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Leg Press
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
3
Chest Press (Machine)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
4
Chest Supported Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
5
Leg Curl
2
6-10 reps
RPE 8
6
Lateral Raise (Machine)
2
6-10 reps
RPE 8
7
Standing Calf Raise
2
6-10 reps
RPE 8
8
Abs Crunch (Machine)
2
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Leg Press
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
3
Lat Pulldown
1
2
4-6 reps
6-10 reps
RPE 6
RPE 8
4
Chest Fly (Machine)
2
6-10 reps
RPE 8
5
Leg Extension
2
6-10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 8
7
Tricep Extension (Machine)
2
7-10 reps
RPE 8
8
Back Extension (Weighted)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Leg Press
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
3
Lat Pulldown
1
2
4-6 reps
6-10 reps
RPE 6
RPE 8
4
Chest Fly (Machine)
2
6-10 reps
RPE 8
5
Leg Extension
2
6-10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 8
7
Tricep Extension (Machine)
2
7-10 reps
RPE 8
8
Back Extension (Weighted)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Leg Press
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
3
Lat Pulldown
1
2
4-6 reps
6-10 reps
RPE 6
RPE 8
4
Chest Fly (Machine)
2
6-10 reps
RPE 8
5
Leg Extension
2
6-10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 8
7
Tricep Extension (Machine)
2
7-10 reps
RPE 8
8
Back Extension (Weighted)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Leg Press
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
3
Lat Pulldown
1
2
4-6 reps
6-10 reps
RPE 6
RPE 8
4
Chest Fly (Machine)
2
6-10 reps
RPE 8
5
Leg Extension
2
6-10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 8
7
Tricep Extension (Machine)
2
7-10 reps
RPE 8
8
Back Extension (Weighted)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Leg Press
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
3
Lat Pulldown
1
2
4-6 reps
6-10 reps
RPE 6
RPE 8
4
Chest Fly (Machine)
2
6-10 reps
RPE 8
5
Leg Extension
2
6-10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 8
7
Tricep Extension (Machine)
2
7-10 reps
RPE 8
8
Back Extension (Weighted)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Leg Press
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
3
Lat Pulldown
1
2
4-6 reps
6-10 reps
RPE 6
RPE 8
4
Chest Fly (Machine)
2
6-10 reps
RPE 8
5
Leg Extension
2
6-10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 8
7
Tricep Extension (Machine)
2
7-10 reps
RPE 8
8
Back Extension (Weighted)
2
6-10 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Cardio
1 Set
5 mins
-
2
Leg Press
1 Set
2 Sets
6-10 Reps
6-10 Reps
@6
@8
3
Chest Press (Machine)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@6
@8
4
Chest Supported Row (Machine)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@6
@8
5
Leg Curl
2 Sets
6-10 Reps
@8
6
Lateral Raise (Machine)
2 Sets
6-10 Reps
@8
7
Standing Calf Raise
2 Sets
6-10 Reps
@8
8
Abs Crunch (Machine)
2 Sets
6-10 Reps
@8
Day 2
1
Cardio
1 Set
20-40 mins
-
Day 3
1
Cardio
1 Set
5 mins
-
2
Leg Press
1 Set
2 Sets
6-10 Reps
6-10 Reps
@6
@8
3
Lat Pulldown
1 Set
2 Sets
4-6 Reps
6-10 Reps
@6
@8
4
Chest Fly (Machine)
2 Sets
6-10 Reps
@8
5
Leg Extension
2 Sets
6-10 Reps
@8
6
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@8
7
Tricep Extension (Machine)
2 Sets
7-10 Reps
@8
8
Back Extension (Weighted)
2 Sets
6-10 Reps
@8